Here is yet another study that supports the claim that you can get get a superior workout in just 12 minutes with a PACE metabolic workout and a kettlebell.
This is more evidence that Aerobics is Dead!
The study is from Tulane State University studying the cardiovascular “effects” of swinging a kettlebell
Farrar, RE Mayhew JL, and Koch, A.J. Oxygen cost of kettlebell swings. J STrenth Cond Res 24 (4): 1034-1036, 2010. Health and Exercise Sciences Dept, Human Performance Lab , Truman State University
Subjects were asked to swing a 16kg kettlebell (using two handed swings) as many times as possible within a 12 minute time period. The swings did not have to be continuous and there were no scheduled rest periods (they rested when they felt that they needed to) They were asked to do as many reps as they could within the alloted time.
The researchers found that the test subjects completed between 198-333 swings and they worked at an average of 86% if their max heart rate. What’s more the subjects worked at 65% of their VO2 max (this was measured before the test)
The Results: ”Continuous kettlebell swings can impart a metabolic challenge of sufficient intesity to increase Vo2max. Heart rate was substantially higher than Vo2 during kettlebell swings. .. Kettlebells provide a useful tool with which coaches may improve the cardiorespiratory fitness of their athletes. ”
In Plain English…. A 12 Minute Metabolic high intensity workout with a kettlebell will substantially improve your cardio fitness.
You don’t need to do long boring slow aerobic exercises any more.
The implications of this are huge.
You do not have to commit to an expensive gym membership or use expensive gym machines to get into shape.
All you need is an inexpensive kettlebell from Target or Walmart and a little bit of space.
To assure your results you will want to Check out the PACE 12 Minute Revolution by Dr. Al Sears.
Dr. Sears outlines a step by step 12 minute metabolic workout that adds the patented element of “progressivity.”
PACE allows you to choose any exercise instrument that you want.
You can use a kettlebell, jumprope, exercise bike, treadmill, or even your own bodyweight to perform a PACE 12 Minute Metabolic workout.
With Dr. Sears 12 Fitness Revolution You Can :
- Build Real Heart Strength
- Boost Your Lungpower
- Renew Your Energy
- Burn Fat Faster Even While Resting
All in Just 12 Minutes Per Day!
