The seed for my latest experiment began when I read Tim Ferris’ book, the 4-Hour Body. In this tome, Kettlebell swings are touted as the penultimate bang-for-your-buck workout. Ferris claims that these one movement will sculpt your body in small amount of time (10-20 minutes a week). This past semester, one of my 30-day challengers gave this workout rave reviews, saying how (much like Ferris) minute for minute it was the most efficient and effective workout she had tried. Enter New Year’s.
As I have learned in my research on willpower, motivation, and habits, how you frame an activity is key. In order to make this fun, I have been comparing different Youtube videos to try out Kettlebells this past week. Always practical, I began first with a ten-minute workout by a hot young, thing named Amy (you know the trainer types, all ponytail, teeth, and abs). It was not easy, but I made it through. My main complaint was the lack of a warm up and cool down. I Youtubed stretching exercises in an effort to stave off muscle tightness. Instead, I injured neck, as I am the type of person who can do a “halo swing” around their head with a large weight and then pull a muscle turning my head to the side.
Despite my cool down efforts, my leg muscles intensely felt the aftereffects. I have never before experienced pain going down steps, up yes, but never down. It impressed me. Running or using the elliptical machine did not leave such lingering effects.
Three days later, I tackled the 25-minute version by the same instructor. This included a minute warm up and cool down plus some cardio and floor exercises. The only turn off – burpees. Remember how I said how important it is frame activities positively? This is not possible for me when it comes to burpees. Sorry, no. I’ll drink some water and march in place until they are over.
What really appears to deliver the pain from Amy is the many lunge moves she incorporates. When I was in physical therapy to stave off sciatic pain, one of the main exercises I received was lunges. So in addition to the kettlebell swing, which is always a key part of these workouts, I am getting the additionally muscle work necessary to maintain healthy hip alignment.
Three days appears to be my recovery time so far. Today I tackled my third workout by Fitness Blender. In terms of entertainment value, Fitness Blender lacks the upbeat trainer. Instead, you have a voice over while a robotic-like woman goes through the moves. I had to turn on some music in order to keep myself motivated throughout the sequence. Their kettlebell workout is eight moves that you repeat over the course of three rounds. While it shared some of the same moves as the previous workout, I felt it emphasized arm strength and squatting a bit more. I also did more swinging with this video, completing a total of 60 full two-handed swings.
So far, the only noticeable physical difference (aside from muscle aches) is a spike in my appetite. Me make muscle, me hungry. Yes, somewhere deep inside me lives Cookie Monster. I fear I will lose nothing but gain much density.