According to the January 2010 ACE Fitness Matters Magazine a recent study by the American Council on Exercise has shown that a kettlebell workout burns 1200 calories per hour. The article goes on to state that this is the equivalent of running a six-minute mile and the only other activity that even comes close to burning that many calories is cross-country skiing, uphill, at a fast pace. [Read the article here]
As the word gets out many personal trainers who offer kettlebell training will promote their own services citing the 1200 calorie per hour potential of a kettlebell workout. What I want people to be aware of is that simply performing random exercise with a kettlebell will not burn 1200 calories an hour, not even close. The average individual untrained in proper technique, without the guidance of a certified RKC Kettlebell instructor and without knowledge of how to determine the correct weight, and cadence to use for this protocol will likely crash and burn.
If someone assumes that any kettlebell workout will burn 1200 calories, they are wrong. What most people will not take the time to find out is that the aforementioned study used a precise combination of experienced kettlebell users, a very specific kettlebell protocol developed by Master RKC, Kenneth Jay, a carefully determined weight and cadence for each individual and a very specialized kettlebell technique. To achieve a 1200 calorie per hour burn is going to require the correct combination of all these elements.
Can Kettlebells burn more than 1200 calories per hour?
As previously stated, the article failed to mention that it was not just any random kettlebell workout that burned 1200kcal/hr it was a very specific protocol. To be exact, it was the first (a.k.a. "easiest") in a progression of six protocols devised by Master RKC, Kenneth Jay. The average person will need to follow each protocol for about one month before he is able to complete or survive just one protocol as written. The first protocol by itself is tough enough for the average mortal. The second protocol will make you wish you were never born. Just when you thought it couldn't get any worse the 3rd, 4th, 5th protocols will show you that you aint seen nothin' yet. Finally, there is a 6th protocol entitled "The Berserker" Protocol... which I'm a little scared to even read about. If the easiest of the six protocols can burn 1200 calories and hour I will leave you to imagine what the other five could do.
Do you want to learn how to burn 1200 calories an hour?
If you are serious about achieving a 1200 kcal/hr burn you MUST learn the RKC hardstyle technique from a certified RKC instructor or by attending the RKC certification itself. As a certified RKC instructor I use the very same protocol and specialized technique in this study regularly during my group kettlebell classes at the Southwest YMCA here in Omaha, NE. I've used this program personally to lower my resting heart rate into the mid 40's and helped many students improve their endurance, vertical jump, body composition and lower their resting heart rate . If you want to learn how to achieve these results, I can teach you. It will not be easy, but with perseverance I can guarantee that you can accomplish it and the rewards will be great.
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