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Kettlebell Swings - Aerobic or Anaerobic

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  • Kettlebell Swings - Aerobic or Anaerobic

    Would kettlebell routines that focus on constant continual movement (*for time*) fall under Aerobic or Anaerobic exercise?

    They have me huffing and puffing like aerobics, but leave me sore like lifting.

    Honest Disclaimer - I *want* them to be anaerobic because it's an exercise style I'm really into. But I'm doing the whole no-aerobic leptin thing.

    If they are aerobic, is it reasonable to work in some truly intense versions as an occasional *sprint replacement* . . .

  • #2
    I think it is more like sprint training or Anarobic if you are doing short sets and heavy weight.

    Swings and stuff done for long times though would be considered chronic cardio I think.

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    • #3
      Sprint day last week was clean and jerks followed by a car push five times

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      • #4
        Originally posted by brahnamin View Post
        Would kettlebell routines that focus on constant continual movement (*for time*) fall under Aerobic or Anaerobic exercise?
        Anaerobic is at the very most 2 minutes. Probably more like 1 minute. With an intensity that leaves you wasted at the end.

        Anything longer than 2 minutes has to be mostly aerobic.

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        • #5
          So to keep it anaerobic I need to keep it short. Can speed increase intensity (given that I haven't got the money to increase the weight with new bells?)

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          • #6
            You can increase intensity by adding weight, reps or both.

            Yes more speed will mean more reps in less time so it will be more intense.
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            • #7
              Rough guideline:

              <90 seconds anaerobic
              >90 seconds aerobic
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              • #8
                Nope. The energy systems overlap.

                Kettlebell swings are going to tax your anaerobic energy systems way more than your aerobic. Your aerobic system will kick in at around 2-3 minutes into the workout, but your anaerobic pathways are still firing very hard. Intensity is what determines the energy system load moreso than duration. Don't get hung up on the time. Doing burpees for 15 minutes will be a very hard anaerobic workout that also taxes your aerobic system.

                All systems are in play at all times, it's just a matter of degree.
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                • #9
                  Originally posted by Kyle C. View Post
                  Nope. The energy systems overlap.
                  [...]
                  All systems are in play at all times, it's just a matter of degree.
                  That true, but I don't agree with calling any 15 minute workout a "very hard anaerobic workout". It has some anaerobic part, but it's not targeted at it. It's like calling a 1 minute all out sprint an aerobic workout.

                  The anaerobic metabolism energy contribution curve goes like that (during maximal efforts of these durations):
                  5s - 5% (95% muscle stored creatine phosphate)
                  25s - 50%
                  50s - 70%
                  2m - 50%
                  4m - 30%
                  15m - 15% (85% aerobic metabolism)

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                  • #10
                    KB swings ought to build you up to a max HR within a few minutes, right? I'm new to them but I thought they were not "cardio" in Mark's sense of the term. The truth is though, anytime you get your heart rate up, whether that's 5 heavy squats, 50 burpees, or a 5k, you are working out your cardiovascular system, so it sounds like you need a more precise definition of "cardio".
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                    • #11
                      As has already been said - it isn't really a case of aerobic or anaerobic, there will be elements of both. Unless you're swinging a 5lb kettlebell around the practicalities will likely put them more on the anaerobic scale though.
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                      • #12
                        Originally posted by Coach Palfrey View Post
                        As has already been said - it isn't really a case of aerobic or anaerobic, there will be elements of both. Unless you're swinging a 5lb kettlebell around the practicalities will likely put them more on the anaerobic scale though.
                        +1

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                        • #13
                          Originally posted by PatrickF View Post
                          That true, but I don't agree with calling any 15 minute workout a "very hard anaerobic workout". It has some anaerobic part, but it's not targeted at it. It's like calling a 1 minute all out sprint an aerobic workout.

                          The anaerobic metabolism energy contribution curve goes like that (during maximal efforts of these durations):
                          5s - 5% (95% muscle stored creatine phosphate)
                          25s - 50%
                          50s - 70%
                          2m - 50%
                          4m - 30%
                          15m - 15% (85% aerobic metabolism)
                          I never said ANY 15 minute workout. I said 15 minutes of burpees. Your curve is for maximal efforts of those durations. No one can do maximal effort burpees for 15 minutes. It's more like maximal efforts for several seconds, then rest, then repeat. So it's definitely not going to be 85% aerobic in the example I gave.

                          In fact, I can't think of many things that someone could do at a maximal effort for 15 minutes without rest. If you rest, then the maximal effort duration is for the work bout, not the total workout. Anaerobic v. aerobic is mainly a function of exercise intensity moreso than duration, and I can cite you sources on that if you really want. Fifteen mins of burpees (unless you're dogging it) is very intense, therefore very anaerobic-centric.

                          Essentially, you're saying if it's not a very hard anaerobic workout, then it's a very hard aerobic workout, or an easy workout. I strongly disagree with both for the example given.
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