Kettlebells are a great way to build muscle and burn fat, and they are becoming increasingly popular in the fitness world. Where did they come from though? Allow they are just beginning to come into the spotlight; Kettlebells have been used by bodybuilders and fitness gurus for hundreds of years. The information below will provide you with the history of the Kettlebell, a unique and effective weight loss tool.

What is a Kettlebell?

A kettlebell is a Russian type of hand weight that is shaped like a big cannonball with a handle. Often made out of pure cast iron, they are available in a wide range of weights and sizes. The lightest one weighs in at only 10 pounds, and they can increase in weight all the way up to 100 pound weights. These unique tools are used in a wide range of strength training exercises, to increase muscle and build endurance. Now that you know what they are, you can begin to learn the history of the kettlebell.

The History

Kettlebells originated in Russia, and the first recorded mention of them was in 1704 within a Russian dictionary. The Russian word for Kettlebells is "girya," and the men who lifted these weights were called "gireviks." Kettlebells gained recognition as a superb weight loss tool when they were featured in the fitness magazine Hercules in 1913. In the recent history of the Kettlebell, they have become increasingly popular within the United States thanks to a man named Pavel Tsatsouline. Tsatsouline is a fitness author who used to be a trainer for not only the United States armed forces but the Soviet Union forces as well. Once the United States noticed that they could not endure as long as their Russian counterparts within competitions, they began incorporating the kettlebell into their training routines. In 1985 a committee for the sport of Kettlebell lifting was created, and the first National Championship for Kettlebells was help in Russia in 1985 with its own set of rules and standards. Today, the Kettlebell is being introduced into the fitness routines of the everyday man, as their benefits have proven them to be one of the most useful tools for building strength.

The Benefits

As the long history of the Kettlebell proves, it has many benefits to offer those who use it on a regular basis. These benefits include:

* The building of endurance.
* Toning and Strengthening of almost every muscle of the body.
* Allows you to take harder hits.
* Increases flexibility.
* Helps you to shed fat.
* Gives you the freedom to get an intensive workout from home.

The history of the Kettlebell is a long and proven record of its effectiveness. These unique exercise tools have been used by individuals around the world for hundreds of years to build muscle, lose fat, and strengthen their endurance. Now that the Kettlebell s have been incorporated into everyday exercise routines, you can use them from the comfort of your home as a unique alternative to bulky fitness equipment and expensive gym memberships.


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Too busy to go out for a jog? Wanting to shed some extra flab fast? Go join a gym! And if there aren't any around where you live, don't worry, we believe we've got the very solution you require - keep a treadmill at home! A wonderful idea isn't it? No going out jogging, no more people staring at you while you're running, you can watch the TV, or listen to some music without having to step out of your own house! Treadmills for home use are heavy-duty and hence more expensive, but even if you don't have the money, you'll surely have the comfort in the end! So let's check out the pros and cons of the model you should choose to meet your wellness objectives.

What are the features you should keep an eye out for? The motor is the heart of your treadmill. 'Horsepower' is rated in two different ways --'peak duty rating' is the one you see on the price tag, and 'continuous duty rating' is the one stamped onto the treadmill itself, which tells you how long it'll last. A report in the Penn State Sports Medicine Newsletter advised customers to check the voltage, which is usually 220, hence unsuitable for homes, and also to buy products with at least 1.5 continuous duty horsepower, especially if you weigh above 185 pounds or want to have a jog.

Walking deck thickness is another important thing. Always choose treadmills with of deck thicknesses of around ¾ of an inch to about 1 inch. The walking track too needs to be at least 48 inches long and 17 inches wide, but you can opt for more length or width if you need to run or depending on your build. Thin walking decks can be uncomfortable and affect the legs and feet after prolonged use. So have a look while you're in the store.

The shock absorbers that take your weight while you use it have to be directly under the deck, and not on the legs, which isn't effective while you walk as the frame bounces up and down with every step. Padding can either be of foam, which surely is soft and compressible but isn't as springy as rubber. Rubber doesn't take time to return to its original state on impact, hence are great shock absorbers. Comfort should be your main concern when you're buying such products, so try it out yourself before you come to a decision.

If you're on a low budget, go for less expensive treadmills which have basic electric instrument panels with distance, speed, time, incline and calories. Machines with automatic speed and incline-altering preset exercise programs and heart rate measuring devices are the expensive ones.


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I'm a fitness minimalist so I believe in being able to get great results without turning your whole house in to a gym! A weight bench is a great piece of equipment to own.

Advantages of a Weight Bench

-Perform exercises more safely

-More exercise variety and a greater range of motion of exercises like the bench press.

-More comfortable than the floor

-Sometimes has extras like leg extension and a preacher curl pad

-Makes a home gym look complete

For the most part anybody can get results without a bench. By using your free weights seated, standing or on the floor you have a ton of variety.

However, consider getting a bench if:

1.You are starting to lift heavier than the dumbbells you own. If you have a set up to 40 lbs but your bench press requires 100lbs, it makes more sense (financially and space wise) to get a bench with a bar and weight plates instead of buying a set of 50lbs dumbbells. Chances are, you will progress beyond that weight eventually and will have to buy more weights again. Plus, most benches come with a rack so you can load heavier weights and lift off more safely.

2.If your body is getting bored. A weight bench adds more variety to a routine. It make exercises like the decline bench press, inverted chin ups and incline bicep curls much more comfortable. A bench helps you to keep your form and offers variety to keep your mind interested and your body guessing.

3. If you need motivation, getting a new piece of equipment is exciting. Especially if you have been lifting weights for a long time without one. Throwing something new in to your routine will help you get better results, which is always very motivating!

A bench can be inexpensive if bought used. Even new ones won't run you much over $250. It is best to try out some exercises on the bench to make sure it is built right for your height and size. Some cheaper benches are way too small and narrow for tall people, so make sure it suits you before buying.



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