- ACE Study: Kettlebells, Twice the Results in Half the Time
Kettebells provide a much higher-intensity workout than standard weight-training routines and offer superior results in a short amount of time.
- Men’s Health: Lose The Spare Tire With Just Two Exercises
Whether you’re running or lifting, your muscles require energy to help you move. And this workout forces more of your muscles into action than you’d ever use while jogging for the same duration. It’ll also boost your metabolism for hours after your workout.
- National Center for the Working Environment
This single-blind randomized controlled trial involved 40 adults from occupations with a high prevalence of reported musculoskeletal pain symptoms (mean age 44 years, body mass index 23 kg/m (2), 85% women, with pain intensity of the neck/shoulders 3.5 and of the low back 2.8 on a scale of 0-10).Conclusion: Worksite intervention using kettlebell training reduces pain in the neck/shoulders and low back and improves muscle strength of the low back among adults from occupations with a high prevalence of reported musculoskeletal pain symptoms. Weight training circuits burned 20-28cal/min
- Eastern European Journal of Applied Physiology
31-minute circuit training protocol of 3 compound multi-joint movements significantly elevated metabolism for 38-hours post-workout…metabolic after-burn was due to building and repairing muscle micro-trauma after high-intensity training and increased Excess Post-Exercise Oxygen Consumption (EPOC) due to oxygen debt from high-intensity anaerobic exercise.
- 2007 study from the Human Performance Center at Anderson University
Performed a study on caloric burn in weight training using the same loads but different lifting tempos: This study compared explosive training and slow training both using 4 sets x 8 reps @ 60%RM.The explosive group actually burned 13% more calories during training and 7% more in the post exercise period despite using the exact same loads as the slow training group. The researchers summarized – “by using explosive contractions and moderate exercise intensity, experienced recreational exercisers can increase their energy expenditure during and after resistance exercise, and this could enhance weight-loss adaptations.”
- Tabata Study
4-minutes of 20s work (max effort) followed by 10s rest interval training provided greater fat loss and cardiovascular conditioning than 60-minutes of steady state cardio.
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