ACE Study on Kettlebell Workouts

SAN DIEGO – The American Council on Exercise (ACE), America’s leading authority on fitness and one of the largest fitness certification, education and training organizations in the world, announced key findings from an exclusive study on the benefits of kettlebell workouts conducted with the University of Wisconsin, La Crosse, through its exercise and health program. Results concluded that kettlebells provide a much higher-intensity workout than standard weight-training routines and offer superior results in a short amount of time.

“The use of kettlebells has grown immensely over the past few years, as they can offer a great bang-for-your-buck when it comes to time spent exercising and quality of results,” said ACE’s Chief Science Officer Cedric X. Bryant, Ph.D. “A person can easily burn several hundred calories in a brief period of time using these iron orbs, which makes them appealing to those looking for time-efficient results. Kettlebell-themed workouts and kettlebell-only gyms are popping up everywhere in order to cater to the high demand of this growing fitness trend.”

The study tested men and women between the ages of 29-46 years old and was led by John Porcari, Ph.D., and Chad Schnettler, M.S., both research experts at the University of Wisconsin, La Crosse Exercise and Health Program. After establishing a baseline, the subjects continuously performed kettlebell snatches, quick lifts over the head, to a certain rhythm during a 20-minute period.

After carefully measuring oxygen consumption and blood lactate, this study confirmed the average study participant burned approximately 20 calories per minute during a typical kettlebell workout. This equates to an astounding 400 calories during a 20-minute workout. In terms of calorie burning, these results are equivalent to running a six-minute mile pace, or cross-country skiing uphill at a fast pace.

Researchers credit the brisk calorie burning to the fact that the kettlebell snatch workout is a total-body movement performed in an interval-training fashion. Study participants were observed to achieve exercise heart rate that ranged from approximately 86 to 99 percent of maximum heart rate and 67 to 91 percent of maximum oxygen uptake, suggesting that the use of kettlebells provides a much higher-intensity workout than standard weightlifting.

“Overall, kettlebell use can produce remarkable results, which is what virtually all fitness enthusiasts look to get from their workouts,” Bryant said. “Kettlebells not only offer resistance training benefits, they also will ultimately help people burn calories, lose weight and enhance their functional performance capabilities.”
A complete summary of the study can be found on ACE’s newly created “Get Fit” Web site, designed to inform, inspire, educate and motivate people to become fit and lead a healthier, more active lifestyle, located at http://www.acefitness.org/getfit/research.aspx.