The David Boles Bells Blog.
Ring Them Boles Bells!
“Ring them bells
from the sanctuaries
’Cross the valleys
and streams”
Pressing Kettlebells Over the Age of 50!
Surprising Benefits of Kettlebell Exercise: New Insights from the Latest Science
Hey good friend, Kettlebells, those cannonball-shaped weights with a handle, have been a staple in the fitness world for centuries. Originally used by Russian strongmen, they have recently surged in popularity due to their versatility and effectiveness.
Master Your Blood Sugar: Daily Kettlebell Workouts for Optimal A1C Management
Kettlebell exercises, often involving high-intensity interval training (HIIT), have been shown to enhance the body’s ability to utilize glucose. This is primarily due to increased muscle activity, which demands more glucose as a fuel source. A study published in the "Journal of Strength and Conditioning Research" indicated that participants engaging in HIIT workouts, similar in intensity to kettlebell exercises, experienced improved blood sugar levels.
Manage A1C with Kettlebells
Hello, my delightful BolesBells.com Kettlebell friend! You're here because you probably already know, exercise is a vital part of a healthy lifestyle. But did you know it can also have a direct impact on your A1C levels if you're dealing with prediabetes or type 2 diabetes?
Post Surgery Kettlebell Workout
Recovering from surgery can be a cruel experience. You are ready to start lifting again, but you don’t want to reinjure yourself. Here’s a carefully crafted “Post Surgery Kettlebell Workout” to ease you back into your Bells routine. Remember, it's crucial to get clearance from your doctor or physical therapist before starting any new exercise regimen, especially after surgery.
Basic Kettlebell Workout Template
Now that I’ve recovered from my injury, I am ready to set up — and share with you — my basic Kettlebell workout routine template that you can use, and modify as you see fit. I will fill most of the week for you with exercises you can use, modify, and add to in order to make up your own routine. Don’t train every day. Skip a day between heavy workouts. Or skip two days. Use these routines only as suggestions for what might best fit your body.
Advanced Kettlebell Recovery Workout
Here is my Advanced Kettlebell Recovery Workout, and the main difference between this step, and the Intermediate step, is that I am back to my base Kettlebell weight, a 24kg bell, that sort of caused the injury in the first place because I was trying to do too much. I also do Yoga, stretching, and a 30-minute walk each day.
Intermediate Kettlebell Recovery Workout
I added a little more variety to the program this week. I’m working on getting my Snatches back in my brain and body. They’re important, and sometimes a little scary, plus I have to watch my hypermobile elbows for safety.
Kettlebell Recovery Workout
Last week, I did too much. I was doing a standing row with a 32kg Kettlebell — just for fun, to see if I could lift it using each hand — and I felt a little twinge in my back on the right side. I shrugged it off, thinking I’d stretch it out later, but the discomfort grew as the week progressed. I foolishly pushed on and pushed myself until my designated rest day.