Archives For Kettlebells
October starts in less than 2 weeks, which is the 4th and final Quarter of 2011! Wow, where’d the time go? Life whizzes by so quickly, I’m not sure what Madonna was thinking when she penned “Time goes by … so slowly”
With new seasons come changes for my weekly “fitness tour”. Here are the planned changes in each club, alphabetical order. And by the way, for more info on each of these clubs, just click on the club location, it will link you to the official website.
- we can incorporate different work-rest ratios during our intervals, and
- add in “sculpt” (really, conditioning) exercises that counterbalance the usual movements used in body-weight intervals.
- It’s a good taste of a little bit of everything, while leaving you feeling A LOT OF EVERYTHING the next day
- For me, the goal of the 30-min CoreSynergy is restoring balance and alignment to your core, after the beating it takes from the hour of kettlebell madness!
- Most people also take the CoreSynergy class before the kickboxing class, or on its own, supplementing their own workouts.
- Originally a class taught by Paul Katami, he is moving to an earlier time slot and different format, teaching Abs then Cycling earlier in the evening.
- This class will give you a different take on kettlebells. Our unique styles will have you benefitting from each of our classes.
- Don’t let the class name fool you, this isn’t your usual “sculpting class”. You get cardio exercises that raise your heart rate and train for leg power, alternated with conditioning/sculpt moves that you probably never considered doing.
- ViPR has been quite the hit in both Pasadena and Woodland Hills, offering a similar-yet-different training effect as kettlebells can, when using proper movement application.
- Dirty Dozen is designed thusly: we spend the 1st 30 minutes learning the 12 exercises and the different levels at which they can be done. Then, we spend the 2nd half of the hour executing 2 more sets of each exercise for 12 reps, but this time, using the level you’ve chosen from the 1st half. This seems deceptively easy, IT ISN’T.
- Per usual, my goal in each AbLab/CoreSynergy class is restoring postural alignment and improving core endurance, along with its mobility and stability.
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CLASSES THAT I WILL NO LONGER BE TEACHING
South Bay, I will absolutely MISS teaching our Monday 5pm-7pm classes! Know that I absolutely APPRECIATE those of you who show up to the main studio nearly week after week at exactly 5pm, sometimes filling that room up more than the whole gym, just to get a “microwave” upper body and core workout.
And of course, our cycling … wow, this is probably what pains me the most, because I absolutely enjoy the group that’s been loyally coming week after week. Honestly, it was the commute that had started really wearing on me, particularly because of the traffic I have to endure in both directions.
Additionally, West Hollywood was needing a Kettlebell coach for Monday evenings, and it made sense to make the switch. I’m super confident Aimee will give you a more-than-adequate change in instructors. Please stay in touch, I’ll continue to post cycling programs, in a new, more user-friendly format for you.
And Woodland Hills, our Sunday afternoons are no longer! Those classes have had its share of loyalists, but with seasonal changes, the attendance has simply been hit or miss.
We’ve all decided that family time is usually what gets in the way of Sunday afternoons, so I hope I’ll see all of you in either the Thursday or Friday classes.
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LET’S END ON A GOOD NOTE
Now if you follow me on Twitter or are friends with me on Facebook, you’ve probably seen this kid rockin’ it out to one of my fave songs of the season, in an Apple Store, no less. Don’t ask me about this fad, I have no clue why it’s going on, but needless to say, it’s ridiculously funny, and to me, COURAGEOUS.
Can’t we all just dance like nobody’s watching (even when everyone at the Apple store is? LOL LOL)
** this is PART II of a post based on this question from a reader “Which of your main studio classes burn the most calories per hour?”
Last, and most certainly not least, the TABATA protocol offers the potential for burning the most calories in the least amount of time. Of course, this is assuming that the priority is maximizing exercise intensity based on heart-rate response, such that one tries to remove factors that get in the way of achieving greatest intensity (i.e. local muscular fatigue, exercise complexity, etc).
There are currently various interpretations of this protocol. Some experts use cardio modalities only (treadmills, bikes, or activities such as actual sprinting on a track). Others have chosen to use calisthenic or body-weight based exercises alone, and stick with the same exercise throughout the 8 sets. Still, others have chosen to use different exercises within the 8 sets, either through using 2 or more movements in super-set, complex, or circuit-fashion, to allow some muscle groups to rest, while continuing to “sprint” via other movements. My personal preference is this last interpretation.
In my opinion, and per Dr. Michael Bracko, a known expert/presenter on High-Intensity-Interval-Training, program design that allows for the greatest heart-rate-response and thus cardiovascular effort and intensity is what truly makes an impact on EPOC and on overall calorie expenditure.
Additionally, the TABATA protocol is by no means the only type of interval training that accomplishes this. There are other successful H-I-I-T protocols that Dr. Bracko mentions, such as the following examples:
“The Little Protocol – 8-12 x 60 sec intervals at about 100% of peak power with 75 sec of recovery, or the The Trembley Protocol - 10 – 15 bouts of 15 – 30 sec or 4 – 5/60 – 90 sec intervals, Recovery HR down to 120-130 bpm.”
Ultimately, he summarizes the success of TABATA or any H-I-I-T program in this statement:
“The point behind the success of HIIT is that we work at a very high intensity for short periods of time followed by varying periods of time in recovery. And, according to the research, HIIT may not burn as many calories as traditional LSD (long slow distance) training, but for some reason we’ve found that there is a greater impact on fat reduction or fat calories being higher.“
Note that his statement points out what matters in our quest for max-calorie burn, which is the impact on fat reduction, versus just burning most calories overall.
AND HOW WILL YOU KNOW, FOR SURE?
I’ve always been a fan of heart-rate tracking and associated rating of perceived exertion (RPE) as a means of comparing how much harder one class is from the other. Most students and clients that understand how this works use the calorie-tracking function of their heart rate monitors to compare 1 workout hour from the next (i.e. if they burn 400 calories in a typical group fitness class, how much more/less do they burn when doing kettlebells vs. ViPR vs. TABATA or any other format).
I highly recommend that you look into using one for yourself, so you can get a better sense of which class format in the main studio really burns the most approximate calories for you. With that said, do note the following:
- As with everything, intensity cannot be prioritized over technique. Poor technique will, down the line, lead to an inability to properly and safely achieve maximum intensity. Bluntly said, if how you’re exercising is going to hurt your back/knees, it won’t be long before you’ll be able to keep exercising at all.
- After your body gets familiar with the feel and pace of a certain exercise and modality, it gets smarter and more efficient at doing it. Therefore, the kind of calorie burn and exercise intensity you felt on Week 1 of your kettlebell classes may not be the same as on Week 5, especially if the class program has been more or less the same. This is also why people who now find kettlebell classes easy may find their first ViPR class extremely difficult, even if the pacing and program design may be more or less the same.
- High-Intensity-Training (H-I-T) is not an everyday undertaking. Your body systems get extremely fatigued with this and joints tend to get more than the usual stress than they’re used to. Avoid overtraining and potential injury by allowing for less-intense classes or even recovery formats in between your high-intensity classes.
- There are many other class formats that can achieve High-Intensity-Training results. You have BootCamp classes, various interval styles/protocols, and all sorts of names and descriptions that accomplish a similar goal. I covered Kettlebells, ViPR, and TABATA since they’re the most intense of my main studio classes.
- Ultimately, classes/activities that you enjoy are what you will most likely keep doing. So instead of seeking out the “best class” that is pure torture or agony for you, find one that you love, and your continued attendance will most likely follow.
There you have it! A quick rundown on my main studio classes that burn the most calories per hour. Will I see you in class?