{"id":129258,"date":"2024-11-23T18:31:02","date_gmt":"2024-11-23T11:31:02","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=129258"},"modified":"2024-11-23T18:31:02","modified_gmt":"2024-11-23T11:31:02","slug":"kettlebell-training-may-increase-muscle-strength-and-reduce-inflammation-as-we-age-a-new-study-finds-heres-how-to-get-started","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=129258","title":{"rendered":"Kettlebell training may increase muscle strength and reduce inflammation as we age, a new study finds. Here&#8217;s how to get started."},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div data-article-body=\"true\">\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\">New <a data-i13n=\"elm:context_link;elmt:doNotAffiliate;cpos:1;pos:1\" class=\"link \" href=\"https:\/\/www.newswise.com\/articles\/kettlebell-training-may-help-maintain-muscle-strength-in-older-adults\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:research published on Thursday;elm:context_link;elmt:doNotAffiliate;cpos:1;pos:1;itc:0;sec:content-canvas\">research published on Thursday<\/a> finds that <a data-i13n=\"cpos:2;pos:1\" href=\"https:\/\/www.yahoo.com\/lifestyle\/16-kettlebell-exercises-tone-entire-020449337.html\" data-ylk=\"slk:kettlebell training;cpos:2;pos:1;elm:context_link;itc:0;sec:content-canvas;outcm:mb_qualified_link;_E:mb_qualified_link;ct:story;\" class=\"link  yahoo-link\">kettlebell training<\/a> may help reduce inflammation and increase muscle strength as we age \u2014 even without a history of being physically active.<\/p>\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\">If you\u2019re wondering what a <a data-i13n=\"cpos:3;pos:1\" href=\"https:\/\/www.yahoo.com\/lifestyle\/best-kettlebell-145510088.html\" data-ylk=\"slk:kettlebell;cpos:3;pos:1;elm:context_link;itc:0;sec:content-canvas;outcm:mb_qualified_link;_E:mb_qualified_link;ct:story;\" class=\"link  yahoo-link\">kettlebell<\/a> is, it\u2019s basically a weight that\u2019s about the size and shape of a teapot (or, erm, kettle) with a round figure and handle on top. <a data-i13n=\"elm:context_link;elmt:doNotAffiliate;cpos:4;pos:1\" class=\"link \" href=\"https:\/\/www.nytimes.com\/2023\/04\/12\/well\/move\/kettlebells-weight-training.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:The New York Times reports;elm:context_link;elmt:doNotAffiliate;cpos:4;pos:1;itc:0;sec:content-canvas\">The New York Times reports<\/a> that it first appeared in 18th-century Russia as a counterweight for measuring crops, and became used recreationally by farmers \u2014 and eventually Soviet army recruits \u2014 to show off their strength. But it\u2019s now a staple in gyms and weight training facilities, and you don\u2019t need to be a Russian farmer or a lifting bro to reap the benefits of this workout tool.<\/p>\n<h2 class=\"col-body mb-4 text-xl font-bold md:text-2xl\" data-jump-link-target=\"\" id=\"heres-what-the-study-found\">Here\u2019s what the study found<\/h2>\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\">The study, which is being presented at the 2024 Integrative Physiology of Exercise conference, enrolled adults between the ages of 60 and 80 in kettlebell training sessions twice a week for a year.<\/p>\n<div class=\"col-body\">\n<div class=\"mx-auto mb-5 flex flex-col overflow-hidden rounded-xl pb-5 shadow-[0_0_1px_rgba(200,160,251,.63),0_2px_6px_1px_#F3E6FE]\">\n<h4 class=\"m-auto block px-4 pb-4 pt-2 text-lg font-bold leading-6\">Trusted news and daily delights, right in your inbox<\/h4>\n<p class=\"m-auto px-4 pb-4 text-sm font-normal\">See for yourself \u2014 The Yodel is the go-to source for daily news, entertainment and feel-good stories.<\/p>\n<\/div>\n<\/div>\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\">After six months, participants\u2019 muscle mass increased, as did their <a data-i13n=\"cpos:5;pos:1\" href=\"https:\/\/www.yahoo.com\/lifestyle\/what-your-grip-strength-says-about-your-health--and-exercises-that-will-improve-it-100050457.html\" data-ylk=\"slk:grip strength;cpos:5;pos:1;elm:context_link;itc:0;sec:content-canvas;outcm:mb_qualified_link;_E:mb_qualified_link;ct:story;\" class=\"link  yahoo-link\">grip strength<\/a> and upper leg strength. After 12 months, the participants showed other signs of improved physical function \u2014 including taking less time to <a data-i13n=\"cpos:6;pos:1\" href=\"https:\/\/www.yahoo.com\/lifestyle\/climbing-stairs-has-lots-of-health-benefits-here-are-3-ways-to-make-the-most-of-it-154603181.html\" data-ylk=\"slk:climb a flight of stairs;cpos:6;pos:1;elm:context_link;itc:0;sec:content-canvas;outcm:mb_qualified_link;_E:mb_qualified_link;ct:story;\" class=\"link  yahoo-link\">climb a flight of stairs<\/a> or to rise from a chair to a standing position. Researchers also found that \u201cblood markers of whole-body inflammation decreased.\u201d<\/p>\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\">\u201cWe had a mix of individuals from different backgrounds that had no prior exposure to <a data-i13n=\"cpos:7;pos:1\" href=\"https:\/\/www.yahoo.com\/lifestyle\/resistance-training-is-so-important-as-you-age-how-to-get-started-with-weight-exercises--because-its-never-too-late-090046486.html\" data-ylk=\"slk:resistance training;cpos:7;pos:1;elm:context_link;itc:0;sec:content-canvas;outcm:mb_qualified_link;_E:mb_qualified_link;ct:story;\" class=\"link  yahoo-link\">resistance training<\/a>, and our findings demonstrate that this type of training program leads to benefits even in individuals starting at an older age,\u201d Davi M\u00e1zala, first author of the study said in the press release.<\/p>\n<h2 class=\"col-body mb-4 text-xl font-bold md:text-2xl\" data-jump-link-target=\"\" id=\"how-to-get-started-with-kettlebell-training\">How to get started with kettlebell training<\/h2>\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\">Kettlebells are a great tool for anyone new to weight training because they\u2019re small, simple and versatile.<\/p>\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\">\u201cKettlebells don\u2019t require expensive machines or designated facilities,\u201d says <a data-i13n=\"elm:context_link;elmt:doNotAffiliate;cpos:8;pos:1\" class=\"link \" href=\"https:\/\/www.acefitness.org\/about-ace\/our-team\/scientific-advisory\/sabrena-jo\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Sabrena Jo;elm:context_link;elmt:doNotAffiliate;cpos:8;pos:1;itc:0;sec:content-canvas\">Sabrena Jo<\/a>, ACE Fitness\u2019s director of science and research. \u201cYou can use them anywhere indoors or out, allowing you to add some variety to your exercise.\u201d<\/p>\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\">Ready to get started? Here are some tips experts shared with Yahoo Life.<\/p>\n<ul class=\"col-body mb-4\">\n<li class=\"ml-4 list-disc\">\n<div class=\"grid grid-cols-[[fullbleed-start_body-start]_auto_[body-end_fullbleed-end]]\">\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\"><strong>Warm up and loosen up. <\/strong>Before working with a kettlebell, Jo says you should <a data-i13n=\"cpos:9;pos:1\" href=\"https:\/\/www.yahoo.com\/lifestyle\/5-essential-stretches-workout-165302755.html\" data-ylk=\"slk:stretch and do some exercises;cpos:9;pos:1;elm:context_link;itc:0;sec:content-canvas;outcm:mb_qualified_link;_E:mb_qualified_link;ct:story;\" class=\"link  yahoo-link\">stretch and do some exercises<\/a> to loosen up your hips, shoulders and back \u2014 which are utilized in kettlebell movements. Once you\u2019re ready to use the kettlebell, maintain a firm but relaxed grip. \u201cGripping too tight on the kettlebell can fatigue your forearms and limit performance,\u201d Jo explains.<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"grid grid-cols-[[fullbleed-start_body-start]_auto_[body-end_fullbleed-end]]\">\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\"><strong>Start with simple exercises. <\/strong>Kasey Murphy \u2014 a personal trainer and the biodynamics and human performance coordinator at Georgia Southern University, where she has <a data-i13n=\"elm:context_link;elmt:doNotAffiliate;cpos:10;pos:1\" class=\"link \" href=\"https:\/\/www.researchgate.net\/publication\/384518235_Effects_Of_Kettlebell_Load_And_Swing_Style_On_Female_Hip_Joint_Kinetics_284\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:published research on kettlebell;elm:context_link;elmt:doNotAffiliate;cpos:10;pos:1;itc:0;sec:content-canvas\">published research on kettlebell<\/a> and other strength and conditioning topics \u2014 says it\u2019s important to master basic movements before trying more complex exercises. \u201cMaking sure you can safely and confidently perform isolated, single-joint movements (like a <a data-i13n=\"elm:context_link;elmt:doNotAffiliate;cpos:11;pos:1\" class=\"link \" href=\"https:\/\/www.youtube.com\/watch?v=c4lLp0IYrD0\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:standing hip hinge;elm:context_link;elmt:doNotAffiliate;cpos:11;pos:1;itc:0;sec:content-canvas\">standing hip hinge<\/a> or <a data-i13n=\"elm:context_link;elmt:doNotAffiliate;cpos:12;pos:1\" class=\"link \" href=\"https:\/\/www.youtube.com\/watch?v=6fUrgob01UQ\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:strict shoulder press;elm:context_link;elmt:doNotAffiliate;cpos:12;pos:1;itc:0;sec:content-canvas\">strict shoulder press<\/a>) with the kettlebell first is a great starting point,\u201d Murphy says. \u201cThese movements help build the foundational strength and coordination needed for more advanced exercises (like <a data-i13n=\"cpos:13;pos:1\" href=\"https:\/\/www.yahoo.com\/lifestyle\/how-to-do-the-kettlebell-swing-117781323828.html\" data-ylk=\"slk:kettlebell swings;cpos:13;pos:1;elm:context_link;itc:0;sec:content-canvas;outcm:mb_qualified_link;_E:mb_qualified_link;ct:story;\" class=\"link  yahoo-link\">kettlebell swings<\/a>) that require the coordination of multiple muscle groups.\u201d<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"grid grid-cols-[[fullbleed-start_body-start]_auto_[body-end_fullbleed-end]]\">\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\"><strong>Use the correct muscles. <\/strong>Make sure you\u2019re using your glutes and core muscles and not just relying on your arms to power the movement. \u201cWhen swinging a kettlebell for the first time, it is critically important to engage the core and maintain good posture to protect the back,\u201d says <a data-i13n=\"elm:context_link;elmt:doNotAffiliate;cpos:14;pos:1\" class=\"link \" href=\"https:\/\/profiles.stanford.edu\/constance-chu\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Dr. Constance Chu;elm:context_link;elmt:doNotAffiliate;cpos:14;pos:1;itc:0;sec:content-canvas\">Dr. Constance Chu<\/a>, a professor of orthopedic surgery at Stanford University. Use your abdominals, obliques and glutes, and keep your spine neutral to prevent injuries. \u201cPoor technique, especially during dynamic moves like swings, can lead to back, shoulder or wrist injuries,\u201d Jo adds. \u201cAlways hinge at your hips, not your lower back.\u201d<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"grid grid-cols-[[fullbleed-start_body-start]_auto_[body-end_fullbleed-end]]\">\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\"><strong>Break up your training into several short sets. <\/strong>Doing multiple short sets instead of one long workout helps you maintain good form and use the correct muscles \u2014 which is harder to do when you\u2019re tired. Jo recommends resting for 30 to 60 seconds between sets. And if you\u2019re new to kettlebell training, Murphy suggests performing several sets of 10 to 15 repetitions using a \u201clight to moderate weight.\u201d The number of sets and repetitions you should do varies depending on your goals; larger repetitions with a lighter weight build endurance, whereas heavier weights with fewer repetitions improve strength.<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"grid grid-cols-[[fullbleed-start_body-start]_auto_[body-end_fullbleed-end]]\">\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\"><strong>Lift the right amount of weight. <\/strong>Don\u2019t overdo it at first. Every person is different, but on average, Murphy says a good starting weight for new kettlebell trainers ranges from 12 to 24 kilograms (or 26 to 53 pounds) for men and 8 to 16 kilograms (or 18 to 35 pounds) for women. \u201cStart with a weight that allows you to perform 10 to 12 reps comfortably and with good form before gradually progressing to heavier weights,\u201d Murphy says. Chu says a good gauge for how much to work out with is to use a kettlebell that you can easily lift with just one arm \u2014 and then perform swings while holding on with both hands.<\/p>\n<\/div>\n<\/li>\n<li class=\"ml-4 list-disc\">\n<div class=\"grid grid-cols-[[fullbleed-start_body-start]_auto_[body-end_fullbleed-end]]\">\n<p class=\"col-body mb-4 text-lg md:leading-8 break-words min-w-0\"><strong>Get advice from a professional. <\/strong>And don\u2019t be afraid to ask for help. \u201cFor those who are not accustomed to exercising, it is best to work with a trainer or a physical therapist who can assist with learning how to safely develop strength and flexibility using kettlebells,\u201d Chu says.<\/p>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.yahoo.com\/lifestyle\/kettlebell-training-may-increase-muscle-strength-and-reduce-inflammation-as-we-age-a-new-study-finds-heres-how-to-get-started-130025648.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>New research published on Thursday finds that kettlebell training may help reduce inflammation and increase muscle strength as we age \u2014 even without a history of being physically active. If &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=129258\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-129258","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/129258","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=129258"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/129258\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=129258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=129258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=129258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}