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Thoughts and discussion on kettlebell training, strength and conditioning, Olympic lifting, fat loss, getting healthy and fit, NMT, core training, Pilates, mobility and anything else that goes with the above.

Kettlebell Snatching Versus Long Slow Cardio!

Published on 5th Feb 2010 at 12:40 by Admin

Recently i have taken to some conditioning workouts, namely the vo2 max snatch workout devised by Kenneth (Dane of Pain) Jay RKC Senior. What are the benefits of this workout compared to a long walk or cycle for example? All will burn calories, yes no doubt. Walking will use your body weight in a way that you are well use to using it.

Now if you have built up to a 45 minute walk at a certain pace over a specific route you will burn calories. The main issue for me is that principle of training called Adaptability. You will adapt to the demands that you impose upon the body and systems, S.A.I.D. principle. At some point you will adapt to this walk and to burn the same amount of calories as you did in the first few sessions, you will have to walk further, longer or faster, Jog/Run? No ,maybe Jogging or running is not for you, that's fine, or maybe you simply don't have the time to walk for greater than 45 minutes 3 -4 times per week. Maybe the weather is too extreme to go out for that walk. Don't get me wrong, i love a long walk, to clear the head and get some fresh air into my lungs, but there are alternatives to burn those calories.

This is where the kettlebell comes in. THE NUMBER 1 HAND HELD GYM at your service. With vo2 max snatch i can burn 700-800 calories in just 40 minutes of kettlebell snatching. I don't have to go anywhere, i can do it in the house or step out to my garden. I will use nearly every muscle in my body and not move off the spot. I will also get a cardiorespiratory (heart/lungs) workout at the same time. The workout involves an equal work/rest ratio and uses external resistance.

The other beauty of this workout is that compared to the long walk the kettlebell will get your heart rate up to quite a high percentage of your age related maximum heart rate, but that walk won't be able to that unless you carry some weight with you on that walk! Not a good choice. Also the post workout burn will be greater after the vo2 max session than the walk. Exercise Post Oxygen Consumption (E.P.O.C) will be greater vo2 style because of the external resistance (the kettlebell). So after the vo2 session you will still be burning calories at a high rate because the body is in repair. Very little or no E.P.O.C after my long walk.

My preference is to step out to the garden and do my workouts, so i get the fresh air in aswell. If you are a little softer then by all means stay indoors, but be prepared to sweat and watch that kettlebell does not slip out of your hand and land on that nice T.V. in the corner.

If you have any queries about vo2 max snatching or hardstyle kettlebell training contact us at or come and train with us hardstyle.

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