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Get a whole body workout with kettlebells - get swinging!

Kettlebells are big news in the fitness industry - this is partly due to the fact that this kind of exercise has been taken up by a lot of celebrities including Kim Basinger, Penelope Cruz and Matthew McConaughey. The publicity here has brought this kind of equipment back into the public eye and more and more people are trying out kettlebells as part of their fitness routine.

Often described as a ‘bowling ball with a handle attached’ a kettlebell really can push every fitness button. These bells have been around for centuries - traditionally used by strongmen in Russia, they get a mention in a Russian dictionary from the 1700s! So, if you want to improve your endurance or build or simply want to lose some weight then a kettlebell workout could give you an ideal solution.

Kettlebells impact on a lot more muscle groups than any kind of workout - they also help decrease body fat and increase muscle and tone. Few pieces of workout equipment can give such a versatile repertoire of potential benefits. Some people, for example, use them to build muscle, some use them to improve posture and balance and some use them to turn fat to lean muscle.

Used correctly they can also burn up a lot more calories than many other forms of exercise and can help improve posture and balance into the bargain. It’s estimated they double the number of calories the average person can burn off compared to other workouts such as treadmill running, for example. So, if you workout with kettlebells and keep to a healthy diet you could see some very real weight loss benefits.

One of the big attractions with kettlebells is that they are as versatile as dumbbells so they can be used both in the gym and for workouts at home. So, what can you do with a kettlebell?

There are few limits to the types of exercises that you can do with a kettlebell as they can give a real benefit for both strength training and weight loss exercise programs. You can use them for dead lifting, squats, curls, rows, presses and swings, cleans, jerks and snatches.

Kettlebells come in various weights from 8lbs and up. They are then graded by weight to suit any kind of fitness ability.

Remember, if you’ve not used kettlebells before or aren’t sure what kind of workout will suit your exercise needs then try talking to an online personal trainer, or a nyc personal trainer to make sure that you get the maximum benefits before swinging the lead!

What is a Balance Board?

Balance boards have been around for decades - they used to be most used in physical therapy after an injury. At the moment they are one of the hottest types of fitness equipment around. These boards are used to help you develop coordination, balance and how you distribute your weight. The board rests on an unstable pivot, like a roller or a sphere, and you have to use your smaller stabilizing muscles to balance and stay on it while running through various exercises.

When should a balance board be used?

Balance boards may look like fun to use (and let’s face it they are!) but they won’t suit everyone’s fitness program. They can be great if you need to improve your balance due to specific problems or need to build up strength and fitness after injury. In general terms they can be used to increase ankle strength, to improve core stability, fitness and strength. You should always check with a personal trainer before you actually start using one to make sure you’ll see the right kinds of benefits.

Who should NOT use a balance board?

The fact that you can actually slip off a balance board makes them dangerous if you don’t know what you’re doing. These boards can be great for kids to help them learn balancing skills - but they should never use one unsupervised. It’s also not a great idea to use them without help if you have or are prone to back, leg or neck problems or have issues with bone density in case of falls. Needles to say, if you’re pregnant, a balance board is NOT a good idea.

There are all kinds of exercises you can do on a balance board - let’s take a look at some examples:

1. Two legged balance - stand centrally with both feet on the board, rock from side to side and see how long you can balance.
2. Two legged balance with eyes closed - as above but do it with your eyes closed! Try this one when you’re confident with the first exercise.

3. One legged balance - stand centrally with one leg on the balance board, rock from side to side and see how long you can balance.
4. Oblique one legged balance - stand with one leg placed diagonally on the board, rock from side to side and see how long you can balance.
5. Two legged balance with head movement - stand centrally with both feet on the board and rock from side to side. At the same time turn your head from left to right and see how long you can balance.
6. Two legged squat balance - stand centrally with both feet on the board and then bend down slightly in a squat, rock from side to side and see how long you can balance.
7. Two legged lean - stand centrally with both feet on the board and then lean to the left without letting the board move with you. Repeat for the right.
8. Step down - stand centrally with both feet on the board and then take one foot off the board and step down, keeping the board parallel to the floor. Bring the leg back on the board and repeat with the other leg.
9. Number work - stand centrally with both feet on the board and then take one foot off, keeping the board balanced. Use the free foot to draw imaginary numbers in the air whilst keeping your balance as long as you can.
10. Balancing push-ups - try push-ups but use the board to balance. Hold the board with both hands and do push-ups while keeping it level.

Using a balance board can add a whole new dimension to your fitness program. If you’ve never used one before then it will be worth your while to work with a trainer for a while until you become more confident. Remember you can always start off with simple exercises and hang on to a wall for a while until you feel ready to go solo!

Using a fitness step as part of your gym/workout routine is a popular choice nowadays. You can use a step in the gym as part of an aerobic step class or simply buy a step to use at home. The great advantage a step has for home use is that it is small, compact and easily stored. So, there really is no excuse not to buy it and use it as it won’t take up much room!

Step training is a great way of keeping your heart and lungs fighting fit and it can also help you burn fat at the same time. Basically, the step works for you as you use it to step up and down – this is often called bench stepping. Aerobic step classes are a little different – they still use a step but you will probably use it in choreographed specified routines to music and you’ll also be encouraged to use your arms more at the same time.

Buying a step to train on could be your first small ‘step’ to getting fit (sorry, bad joke!). But, you may be surprised to realize that a lot of people who choose this fitness route don’t see the right kinds of benefits from the efforts they take. And, many find it hard to use the step in the first place. This is a real shame as a step is an ideal introduction to fun and fast fitness.

The fact is that a step will only work to make you fit if you use it correctly. In this respect it is no different to any other kind of gym or fitness equipment even though it looks very simple. So, you can step away to your heart’s content – but, if you aren’t using the equipment correctly then all you’ll get is dispirited and maybe even hurt. So, before you go out and buy a step, take a look at our tips and tricks for choosing and using the fitness step .

1. Don’t step too high. Steps come in all shapes and sizes. Basically the higher you have to step, the harder you’ll be making your body work. Stepping up and down may seem real easy but once you start to do it over and over you’ll feel the strain. So, if you’re a step ‘newbie’ then start off with a lower step (up to 6 inches). Or, if you feel you’ll progress further than that then you might want to consider buying an adjustable step or one that comes with risers so you can start off low and increase the height as you go along and get more experienced. The Reebok Adjustable Platform System Step is a great option here as you can work your way up to 10 inches in nice easy stages. If you think you’ll be able to reach higher than that then consider a riser system such as The High Step .

2. Step Safely. Six inches may not seem a long way to fall but it’s actually real easy to hurt yourself if your step doesn’t work right. You should, therefore, always make sure to buy a step that can comfortably hold your weight and look out for sharp edges – they should be avoided! Take a look at the width of the step as well – very narrow steps aren’t always the best solution as it’s easy to miss and slip off. You should be able to comfortably fit your foot on the step.

3. Step Slowly. If you’re using a step for the first time, then don’t get overexcited and overdo it. You’ll see maximum fitness benefits if you can keep up a steady rhythmic pace – short bursts of frantic stepping will just tire you out. Remember, the more you practice, the better you’ll get. In order to make sure that you are using the step correctly take a couple of trial steps before you start in earnest. You should aim to have all of your sole contact the step and you should always aim for the center of the step to avoid it tipping.

Hope you find these tips and tricks useful – you’re well on the way to happy and successful stepping!