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Burn in the New Year
Two workouts to try – what better time to start than now?
As you pack up holiday decorations and break out your 2008 calendars and office planners, the adage “out with the old and in with the new” may seem appropriate. It’s also a perfect time to apply that line of thinking to your workout. While you need not say good-bye forever to the tried and true, here are two workouts – one new, one that’s been around for centuries but is just catching on in Michigan – that you may not have heard of, but should definitely try.
Kettlebell
Anyone who has seen the film Rocky Balboa will recall scenes of the boxer training with the kettlebell in some intense “old school” sessions. Although it originated in Russia during the 1700s, the kettlebell is just beginning to catch on in a big way here in the United States. It’s basically a hollow cast-iron ball with a handle, available in different weights and sizes
The details. The benefits come from using the kettlebell in highrepetition exercises for a muscular and cardiovascular workout. “As far as creating endurance, there’s nothing better,” says Gary Gonte, a West Bloomfield trainer who is certified in Agatsu kettlebell practice. He calls the kettlebell an all-in-one tool for weight loss, core strength and functional training to build strength and flexibility in minimal time.
While it’s true that most things you can do with a dumbbell, you can do with a kettlebell, the kettlebell goes where no dumbbell has gone before. When used for power moves such as the windmill, clean and press, and swing (the signature kettlebell move), the kettlebell can help pump up your muscles and core, and elevate your heart rate.
Want to try it? Kettlebells are widely available in sporting goods stores for $25-$100. Because form is of the utmost importance, Gonte says it’s best to begin practicing with a certified kettlebell trainer. There are only a handful in southeastern Michigan. Find one at www.dragondoor.com. Gonte offers individual or group sessions that include nutrition education and other exercise instruction for $50-$100 per session. To find out more, call 248.388.6662 or visit www.fitnessexperience.com.
Gary Gonte demonstrates the swing, considered the signature kettlebell move. The swing can be done with one or both hands on the bell.
The Burn Machine
Created by Clinton Township’s Yuri Raven, a classical pianist and tennis coach looking for a simple, convenient way to enhance his overall health, this asymmetrical barbell system features a center bar with a sliding counterweight. During strength training, the counterweight can be moved to either side, allowing the user to focus more on one side of the body, thus providing muscle “burn” with fewer repetitions. The machine also has grips that rotate 360 degrees, allowing users to find the hand position that’s comfortable and change positions (overhand, underhand, hammer grip) between sets.
The details. Most exercises you can do with free weights or barbells can be done with The Burn Machine. Unlike traditional barbell exercises – where the body’s stronger side tends to take over – moving the counterweight on the device forces the weaker side to work just as hard. The rotating handles guarantee every angle of the muscle is worked. Because you’re using asymmetrical motion, the core muscles also get a great workout. Its small size is a bonus for fitness enthusiasts with limited space.
Want to try it? There are several models, ranging from the 12- pound Cross Trainer ($159) to The Universal ($199), with an extended center bar to accommodate round weights or The Ultimate ($299, includes 24 pounds of weights). Speed bag models (8-pound, $139; 12-pound, $149) are small versions without the sliding weight that can be used to emulate boxing moves, and are suitable for those in wheelchairs. To find out more, visit www.theburnmachine.com.
The Burn Machine uses a sliding counterweight and rotating handles to provide an asymmetrical workout. The Ultimate model is pictured here.