There was another interesting article in the New York times regarding Kettlebells and back pain. This has been recommended to me before but I found that suburi and pole-shaking, if trained properly, also work on some of the same principles and unfortunately I do not have the time or funds to invest in getting a personal kettlebells trainer at the moment, and there aren't a lot of places that teach it in Hong Kong (I only know of one) [Actually lots of people emailed me about this and now I know of a few good places!]. Hopefully this will change later this year!
Although many people with backaches and other pains shy away from weight lifting for fear of hurting themselves, studies show that strength training can reduce pain and prevent re-injury. While most research has used traditional weight training exercises, researchers in Denmark set out to study whether a kettlebell workout offered therapeutic benefits to back pain sufferers.
The weights, named for their resemblance to a tea kettle with a looped handle, began showing up in American gyms about 15 years ago and have gained a popular following among exercise buffs looking for a quick full-body workout. Unlike traditional weight training, which typically focuses on lifting exercises, a kettlebell workout requires both swinging and lifting of the weights, which for beginners can be awkward and difficult to control.
In a study published last year, the Danish researchers recruited 40 pharmaceutical workers, mostly middle-aged women with back, shoulder and neck pain, who were randomly assigned to either a regular kettlebell workout or a control group that was simply encouraged to exercise. The first group trained with kettlebells in 20-minute sessions two to three times a week for eight weeks, according to the report, published in The Scandinavian Journal of Work, Environment & Health.
At the end of the study, the kettlebell exercisers reported less pain as well as improved strength in the trunk and core muscles, compared with the control group. Over all, working out with kettlebells reduced lower back pain by 57 percent and cut neck and shoulder pain by 46 percent.
The study noted that workers who spend much of the day sitting are particularly vulnerable to back, shoulder and neck pain because they develop tightness and weak spots along the posterior muscle chain, which includes the muscles running from the lower back down to the glutes, hamstrings and calves. Kettlebell workouts strengthen the posterior muscle chain, and the increased blood flow to the back and leg muscles also may lessen pain by reducing the buildup of lactic acid.
Kettlebell training is also surprisingly aerobic. A study by the American Council on Exercise found that a 20-minute kettlebell workout burns about 21 calories a minute, the equivalent of running at a six-minute-mile pace.
Another interesting reference point for me was that Dave Chesser, who used to write the now defunct internal martial arts blog - Formosa Neijia is a big convert to kettlebells and it is now the centrepiece of his physical training programme at his gym Formosa Fitness in Taipei
Turning to Kettlebells to ease back pain.
Although many people with backaches and other pains shy away from weight lifting for fear of hurting themselves, studies show that strength training can reduce pain and prevent re-injury. While most research has used traditional weight training exercises, researchers in Denmark set out to study whether a kettlebell workout offered therapeutic benefits to back pain sufferers.
The weights, named for their resemblance to a tea kettle with a looped handle, began showing up in American gyms about 15 years ago and have gained a popular following among exercise buffs looking for a quick full-body workout. Unlike traditional weight training, which typically focuses on lifting exercises, a kettlebell workout requires both swinging and lifting of the weights, which for beginners can be awkward and difficult to control.
In a study published last year, the Danish researchers recruited 40 pharmaceutical workers, mostly middle-aged women with back, shoulder and neck pain, who were randomly assigned to either a regular kettlebell workout or a control group that was simply encouraged to exercise. The first group trained with kettlebells in 20-minute sessions two to three times a week for eight weeks, according to the report, published in The Scandinavian Journal of Work, Environment & Health.
At the end of the study, the kettlebell exercisers reported less pain as well as improved strength in the trunk and core muscles, compared with the control group. Over all, working out with kettlebells reduced lower back pain by 57 percent and cut neck and shoulder pain by 46 percent.
The study noted that workers who spend much of the day sitting are particularly vulnerable to back, shoulder and neck pain because they develop tightness and weak spots along the posterior muscle chain, which includes the muscles running from the lower back down to the glutes, hamstrings and calves. Kettlebell workouts strengthen the posterior muscle chain, and the increased blood flow to the back and leg muscles also may lessen pain by reducing the buildup of lactic acid.
Kettlebell training is also surprisingly aerobic. A study by the American Council on Exercise found that a 20-minute kettlebell workout burns about 21 calories a minute, the equivalent of running at a six-minute-mile pace.
Another interesting reference point for me was that Dave Chesser, who used to write the now defunct internal martial arts blog - Formosa Neijia is a big convert to kettlebells and it is now the centrepiece of his physical training programme at his gym Formosa Fitness in Taipei
Turning to Kettlebells to ease back pain.
Thanks for your post and your linkage, I like the following extract in particular "While isolation exercises like curls and presses have their benefits, kettlebell movements recruit multiple muscles and teach the body “to move as one unit,” said J.J. Blea, a certified kettlebell instructor"....hm, I shall get a hand on it someday to see how it feels.
ReplyDeleteThe only place in Hong Kong that offers it at the moment is Fitness Compass I believe and they only have one instructor who is certified.
ReplyDeleteActually Hong Kong has probably 100 or more certified kettlebell trainers. I didn't know you were looking for one. My buddy Muk is one of the best: http://elitefitnesshk.com/trainers.html
ReplyDeleteCheck him out. And thanks for the mention!
Thanks - Dave, will look him up - I was just googling the kettlebells but could only find one gym that was advertising it.
ReplyDelete