March 2009

Don’t Like Running? Try Race Walking Instead

by Eartha

Running for exercise effects everyone differently. Those who love it, do it often and enjoy the challenge that it brings. Yet, there are others who like running but can't handle the impact that comes along with it. There are still others who can't stand running, never have and never will. Walking is great for exercising, but for some, it isn't enough in terms of aerobic activity as a moderate pace may not get the heart rate up enough.

Race Walking as An Alternative

You have probably seen race walking (speed walking) before. It may look kind of funny to watch someone racewalk. It appears as though the person is ready to take off running at any second but never does.

The history of race walking dates back to 1880. It was developed as one of the original track and field events of the first meeting of the English Amateur Athletics Association. The rules of race walking are basic. It comes down to two main things:

The athlete's back toe cannot leave the ground until the heel of the front foot has touched
The supporting leg must straighten from the point of contact with the ground and remain straightened until the body passes over it.

Benefits of Race Walking

Race walking offers a number of benefits for people who already enjoy walking but want to take it up a notch. Some of these benefits include:

Low impact compared to running
Burns more calories (120 - 130 calories per mile) than walking
Great upper body workout (technique requires pumping arms at higher speeds)
Good exercise for fun or competition

Race Walking Video

What do you think? Are you a fan of race walking or are you a runner?

Resources:
http://en.wikipedia.org/wiki/Racewalking
http://health.howstuffworks.com/how-to-racewalk1.htm

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The Indo Board Looks Like Fun

by Eartha

photo credit: bgautrea

I was browsing through one of my fitness magazines and read a little blurb about the Indo Board. I have not really heard about balance boards until now but upon first impressions, they seem like they would be a lot of fun to use.

According to the web site, you can develop better balance, coordination, and leg strength. It is great for sports training, particular board sports such as surfing, skiing, and skateboarding. Apparently, balance boards have been around for a long time, but the Indo Board is designed to be user friendly. The web site states that most people learn how to use it within 15 minutes or so.

The board looks like it would be fun to use by itself but you can make it even more challenging by using weights, elastic bands, or even a medicine ball while trying to keep your balance.

Have you ever tried a balance board before? Have you noticed any benefits from using one?

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Are Kettlebells Better Than Dumbbells?

by Eartha

Kettlebells have gained popularity over the past few years although they have been around for decades. They are a traditional Russian cast iron weight, and now a days, you can find modern versions of them in any fitness store that sells exercise equipment. They come in a range of sizes from 8 lbs. up to 100 lbs. or more.

If you're like me, you probably wonder if kettlebells have an advantage over dumbbells. You have probably seen some kettlebell exercises and wonder what is the big deal? Can't you do the same thing with dumbbells? Some people may say yes and others may strongly disagree.

Can You Do the Same Kettlebell Exercises with Dumbbells?

From what I've read online, the answer is yes you can. However, kettlebells add more of a challenge due to their size and shape. The handles on a kettlebell are much thicker than that of a dumbbell which means it is more of a challenge to grip and move around. Therefore if you are looking for a more challenging workout, kettlebells will probably provide it a little more than dumbbells. Also, I would imagine the shape of a dumbbell would make it awkward to do moves like the kettlebell swing.

photo credit: WilsonB

Why Kettlebells Then?

Kettlebell movements cause your body to work as one unit. You utitilize stabilizer muscles on a lot of the moves. Also, the movements are fast and after several reps and sets, you will have done an incredible cardio workout.

While kettlebells are still "weights" they do help to build muscle. If you are looking to build a bodybuilder's physique, stick to what bodybuilders use: dumbbells, barbells, etc. Kettlebell training is known to effectively burn fat, shed the pounds, and develop more muscle definition in general.

Are Kettlebells Better Than Dumbbells?

Depending on who you ask, you may get a yes or no. In general, one is not better than the other - they are just different - and both offer their own sets of advantages and disadvantages.

I like having variety in my workouts so I'm sure kettlebells would be a great fit in my home gym. What is your take on the kettlebell? Have you tried them?

Sources:
Kettlebell Training Concepts and Benefits
http://en.wikipedia.org/wiki/Kettlebell