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kettlebell swings vs running

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  • kettlebell swings vs running

    I'm trying to lose 30 pounds of fat and want to add to my exercise routine. Can 25-30 minutes of kettlebell swings serve as a comparable substitute for jogging 2.5 miles a day at a 4.5 mph pace? Can I do kettlebell swings everyday as cardio and do my usual 22 minute full body kettlebell routine 3 times a week? Would this be too much? I'm pretty sedentary at work during the day I'm either in the car or at a desk for about 8 hours daily.

  • #2
    If you can do 25-30 minutes of KB swings, you must be a machine! The best I ever got was 10 minutes of swings, 20 swings per minute, with a 50 lb KB. How heavy is your KB?

    Anyway, your cardiovascular fitness should be excellent if you can do that. Also, you might be getting in too much cardio if you're going that every day. If you start dragging and feeling sluggish, then you're doing too much and need to back off. IMO, you'll probably be okay doing it every day for a few weeks before you start to notice performance issues.
    Prodistat
    Poke it quickly, with a stick.

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    • #3
      My kettlebell is 15 lbs, I read that is a good size women to start with.

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      • #4
        Swings will give you fitness benefits that far exceed what running could do. Time actually working out shouldn't be factored here as swings will depend on a myriad of things (weight, sets, reps, rest time, etc). That being said, swings will tax your glutes and hamstrings so take that into account with your full-body days. You would probably be best served getting a heavier weight and focusing on quality movement over volume.

        As I will always say when speaking of KBs - find a qualified instructor!
        http://facebook.com/fitmountain

        Know your limits. Then shatter them.

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        • #5
          I agree that 25 minutes is incredibly ambitious even for cyborg type people. Try the RKC minimum program. Essentially start with 10 minutes of swings. Swing to a comfortable stop then slowly jog until you feel recovered enough for another set. Do this for ten minutes and slowly add longer swing sets and longer duration. The run is not cardio - it is an active recovery.

          Also might want to look into the Viking Warrior Conditioning. It is built around the snatch and is effective.

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          • #6
            Just started VWC myself - awesome stuff!
            http://facebook.com/fitmountain

            Know your limits. Then shatter them.

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            • #7
              Originally posted by FitMountain View Post
              Just started VWC myself - awesome stuff!
              I did it for a long time and definitely felt good. I can't wait to get back in to it, but I have hada couple hand surgeries I recently so I can't lift too much with my hand. Wa wa waaaaaah.

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              • #8
                Although my total KB routine is about 25 minutes (3x / week) I don't think I could do 20 minutes of swings. Using a 35 lb KB. I actually backed off the KB a bit as I was building muscle like crazy and not loosing weight. Dropped back to one workout a week, with a lot of walking and 2 sprint sessions thrown in.
                "When you can't run, you crawl. And when you can't crawl, when you can't do that ... you find someone to carry you."

                Onward....my primal journal
                2012 Slow Movement Challenge: My distance so far = 665 kM

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                • #9
                  There is a book, either out or about to be released, by Tracy Rifkeind (sp?), called something like "The Kettlebell Swing" (my imprecise description is enough for you to find it on Amazon or via Google-Fu.) Ms. Rifkeind lost a significant amount of weight and, as I understand, attributes much of it to this movement.

                  Enjoy !

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                  • #10
                    Originally posted by Cayenne View Post
                    There is a book, either out or about to be released, by Tracy Rifkeind (sp?), called something like "The Kettlebell Swing" (my imprecise description is enough for you to find it on Amazon or via Google-Fu.) Ms. Rifkeind lost a significant amount of weight and, as I understand, attributes much of it to this movement.

                    Enjoy !
                    It's called "The Swing". I just bought this the other day.

                    I started kettlebell classes on Monday and boy am I out of shape! I have been so sore that i can't even lift my legs to get off the sofa. I think all the lunges and squats in between swings got me mostly. I'm still working on my form.

                    They started me with 35lb for swings under 20 reps. I drop my weight to 25lb when going longer.

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                    • #11
                      You do not need to run/jog in order to get a great cardiovascular workout. IMHO running is one of the least efficient cardiovascular exercises. Unless you really love to run, it's an exercise that takes a lot of time for a little payoff (or maybe I just hate running).

                      Kettlebell swings absolutely qualify as high intensity training. I agree that you must have some awesome endurance if you can swing a kettlebell for 25-30 minutes. Add some variety to your swings, or switch up the kettlebell with other high intensity activities/sprinting. You'll never want to run again.

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                      • #12
                        I love the kettlebell swing for my conditioning workout. I have been following the new book by Bud Jefferies" I will be Iron". It is awesome. Right now I try to do a swing workout every third day. The Kb swing is awesome.

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                        • #13
                          interesting, I didn't even know those classes existed.

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                          • #14
                            Kettlebells are awsome, real Grokers kettlebell. Yes, you will add muscle with the K-bells, adds weight in the short run, but all that new muscle will start requiring more energy to fuel it and you will lose more in the long run....

                            K-Bell On.....
                            I Kettlebell therefore I am.

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                            • #15
                              I've been doing the Enter The Kettlebell program for close to a year. I started with a 16kg bell (35lb) and am now working with the 24kg bell (53 lbs). I do almost no 'cardio' - some jumping rope a few times a week is about it. I'm the leanest I've ever been in my life and, more than that, in the best overall shape of my life. I work out 3-3.5 hours a week total.
                              “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

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