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biki kal

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Some overlooked reasons to quit smoking

Life Style

Sep 12, 2017

1547

You probably already know that smoking can cause several problems for you including lung cancer, heart disease, emphysema etc. Probably you have already created a list of things that may happen to you if you do not quit smoking. But here we will talk to you about some surprising and compelling reasons to put away that cigarette.

Smoking will speed up mental decline

If you smoking regularly, it will enhance the speed of mental decline. It may be five times faster in case of smokers compared to non-smokers. A study found that higher rates of mental decline happens in both men and women when they smoke regularly even though they might not have any family history of Alzheimer’s or dementia.

When you smoke, a vicious cycle of artery damage, increased risk of stroke, and clotting starts, which results in mental decline. Chronic tobacco use is harmful to your brain and it may speed Alzheimer’s problem.

Smoking increases possibility of autoimmune disease

Smokers have a higher risk of developing lupus. Studies have found that when the quit smoking, the risk reduces. Lupus is a chronic autoimmune disease which shows up in the form of inflammation, tissue damage and pain throughout your body. The symptoms may become quite severe in some people.

A study done in Harvard found that there is a significant increase risk in case of smokers.

Smoking increases the possibility of SIDS

SIDS is sudden infant death syndrome and smoking can increase the risk of SIDS development. If the mother smokes, the possibility of SIDS increases. If a smoker mother shares are bed with the infant, it becomes particularly risky. If the mothers did not smoke during pregnancy, the risk reduces to a great extent. Maternal smoking can alone double the SIDS risk and when the mother shares the bed with the baby the risk is 17 times greater.

Smoking makes babies irritable

When the baby is exposed to tobacco smoke, the possibility of colic increases. Several studies have found that when the babies are exposed to smoking through any of the parents, it increases the possibility of colic problem. Colic is a condition that happens few weeks after birth and it may peak in about 5 to 8 weeks of the baby. This problem goes away by four months of age of the baby. Some of the symptoms of this problem are irritability, red face, inconsolable crying, clenched fists, screaming and drawn up legs.

Tobacco smoke can raise the levels of a gut hormone known as motilin in the blood and intestines. This hormone causes contractions of the stomach and intestines and as a result of that food movement happens in the gut. If the motilin levels are very high, it can result in higher risk of infantile colic.

Higher risk of impotence

Smokers may not be able to perform as expected in the bedroom. A study on the relationship of smoking and abilities to get an erection found that people who smoked more than a pack a day had 60% more chances of suffering from erectile dysfunction when compared to people who do not smoked.

About 50% of the smokers suffer from erectile dysfunction and this is called as impotence in general language. So, if you want to satisfy your partner and demonstrate a great performance in the bedroom, it is probably wise to stop smoking right now. Impotence can be a big problem in your life and can destroy your relationship with your partner. Just quitting the habit of smoking will help you to improve your sexual health and relationship besides improving your overall health.

References
1. Quit Smoking Magic
2. Quitting Smoking
3. How to Qu

Why do you need workout finishers?

Sep 11, 2017

1576

What is a workout finisher?

A workout finisher is an exercise of series of exercises which you perform at the end of your workout. These are generally done to add some extra volume and intensity.

Finishers are versatile. It can be a kettle bell exercise or any other unilateral exercises or it may also be push-ups until you fail or a planned circuit. Your finisher should be fast paced, brief, and taxing. It should be something in line with your current goal. It should be something that you enjoy.

It works for everything

Whether you want to burn more fat or build lean muscle, workout finishers will help you to maximise the results. You can have a fat loss finisher or a muscle building finisher and the purpose of them will be different. The finisher for building lean muscle will have an objective to break down the muscles and then repair it through proper recovery. On the other hand, the objective of a fat loss finisher is to have a long-lasting effect on your metabolism.

Lose fat

When you include a fat loss finisher at the end of your workout, it will improve your metabolism and keep it at that for up to 24 hours even after completion of your workout. It is very important to know how to set up the finisher so that you have this desired result. For losing fat, you will need to combine different muscle groups in the finisher so that you can burn more calories within the exercise.

For better results, you will need to rotate from up to lower body exercises. It is more helpful because it has a greater metabolic effect as the blood has to do from one muscle group in the upper body to another muscle group in the lower body. Because your blood will be travelling more, it will burn more calories.

Build muscles

If you want to build muscles, first focus on the muscle you want to develop. You will need to provide variation in two places- variation in cadences and in your rep counts. It is important to break down muscle effectively and see actual gains. It is also necessary to break through plateaus. If you one consistent gains in your muscle building program, you will need to add rep variations. The muscle finisher is very effective and doing so. You generally performed at high reps, fast cadences and low sets. The main goal here is to flow more blood to the muscle, increase growth hormones in the body, create muscle tears and increase lactic acid levels which will result in more muscle damage.

You can choose a muscle group that you want to work on and then take two or three of exercises you like.

A few points

Before you leave the gym, you can put in extra five minutes to perform a few finishers because that will be the difference between an adequate workout and an awesome workout. It is up to you to decide which one of them you want.

The person who created your training program may have clients who are not as capable as you and as a result the training program may lack something extra. But you have the capacity to add that extra to your workout because that will make a difference between you and the other people. You can take things into your hands by performing a finisher.

Your finisher should be hard, weak and entertaining. You can practice something that you want to get better at. You can also include a planned circuit as finisher, which is not a part of your workout. It's like a add-on to your existing workout.

References

1. Workout Finishers
2. Exercise and Physical Fitness
3. Exercise & Physical Activity

How to improve your minds peak performance

Life Style

Sep 10, 2017

1569

Your mind is very important in your performance in anything you do. If you are not utilizing the brainpower, your performance will not be at the base level possible. Taking your performance to the extra level will need boost from your mind.

The following ways will help you to boost your mental capacity.

Good nutrition

Your brain cannot function efficiently if you are not feeding it with good food. If you are feeding your body only junk foods, it cannot run smoothly. You need to provide your body and your mind with the necessary vitamins and nutrients. You will need to add more fruits and vegetables, lean protein and complex carbohydrates to your existing diet so that you don’t only have a healthy body but your mind is also able to work at its highest possible form.

Exercise

�Exercise not only helps you by improving your physical health but it will also help you to improve and strengthen your mental health. If you need mental clarity, you will need to exercise regularly because exercise will help you by relieving stress and anxiety. You will be able to put aside all the negative thoughts and feelings and emotions and that will help your mind to work without any distraction or restriction. You will be able to focus on the task at hand and provide it with your peak performance.

Keep learning

Learning will never end and when you start and keep learning, your mind is always working. That helps to maintain the quality of your mind and brain and also enhances the finer qualities. You can gain knowledge from different activities- it may be reading books; watching videos, documentaries and movies; learning a new trick; learning about something completely new. Your mind should have information and knowledge so that your mind’s horizons are always broadening.

Meditate

Meditation is very important if you want to boost the capacity of your mind and also to help yourself to perform at the peak level. Meditation will help your mind to become one with your body. Meditation is like cleaning up your mind and it works as a filter by removing the impurities that can clog your mental capacity. Your mind will be fresh and clean and it will be able to process information and knowledge more effectively and efficiently. You will be able to find out what are the things you need to keep away from yourself and what other things you should focus on. It will also help you to enhance your feelings and observations, which will help you to perform better in anything you want to do.

Limit TV time

When you watch the TV, you are engaging yourself in a completely mindless state, which means you are not using your mind in any way. Then, how can it help you to increase your mental capacity to boost your performance?

Limit alcohol and drugs

If you are using alcohol or any drugs to enhance your mental capacity to stimulate your creativity or reason to think in a different way, you need to be very careful with them. Otherwise, you can become addicted to them. You are using some chemicals to alter your mental state and capacity and it may not last long. It may not help you to improve your performance and it will definitely create some other side-effects that you don’t want in your life. If you want to completely clear your mind and focus on the things you want to do to improve your performance, you will need to avoid alcohol and any other drugs that promise you short-term goals in expense of long-term future.

References

1. Flow State Training Program | 300%-500% Improvement In Performance
2. The Unconscious Mind
3. Mind/body health: Job stress

How to increase your strength

Sep 9, 2017

1506

Increasing your strength will depend a lot on the muscles you have. If you need to increase your strength, you will need to focus on your muscles.

Let’s find out how you can increase your strength by focusing on the muscles.

Lift heavy

To increase your strength, you will need to lift heavy. Here, heavy mains greater than 90% of your one rep max. It will help you by using high threshold motor units. The muscle fibers associated with such motor units have the highest potential for increasing your strength. Lifting the maximum is important in case of multi joint exercises such as squats, presses, deadlifts and pulls. To recruit faster twitch muscle fibers, you will need to move the heavy weight as fast as possible.

Reduce the volume

A very common practice for building more muscle and strength is to use 5×5, which means you perform five sets of five reps. but if you are focusing more on strength, doing 2 to 3 sets will help you more. Your focus should be less on the volume but on moving the weight quickly because that will improve your strength even though it may not increase your muscle mass. Also reducing the number of training sessions in a week will help you to recover better during two strength focus training sessions.

Contrast training

Contrast training can help you to build more strength. It uses heavy strength training with polymetric training in a single workout. This method focuses on the physiological mechanism called as post activation potentiation. In this method, you start your workout with a heavy strength training exercise which you can do for five rep max. Then you take a break for 3 to 10 minutes and perform a similar polymetric exercise for about 5 to 10 reps. For example, you can do back squats and then tuck jumps. This method will help you to develop more strength and power.

Focus on the weak links

If you want to increase your strength, it is very important that you focus on the weak links. Prime movers i.e. pecs, quadriceps, glutes, deltoids, lats, hamstrings etc. are the major muscle groups which are necessary for traditional exercises. You need to focus on the behind the scene muscles which include rotator cuff, serratus anterior gluteus medius, abdominals etc. If you include exercises to strengthen these muscles, will help you by reducing muscle imbalance and will also reduce your risk of injury. If you are able to use these muscles and strengthen them, you’ll be able to increase your strength tremendously.

Use more simple strength training

Simply using more simple strength training will help you to increase your strength. Keep your strength training programs very simple. Fine stable ground and focus on proper form while performing strength training exercises instead of trying to show off with a new exercise. Rather than that, you can take a look at how much recovery period you are allowing so that you are recovering properly. It is important because it will fuel your progress. Without that, you might simply be wasting your time on something which does nothing towards your goal of increasing your strength. Fine this simple strength workout routine for yourself and follow it for at least three months and then change it after taking the right suggestions from the right expert.

References

1. Maximum Strength
2. Resistance training � health benefits
3. Resistance training for strength: effect of number of sets and contraction speed.

How do you know you have a leaky gut?

Sep 8, 2017

1602

How do you find out if you have a leaky gut? The following signs will help you to see if you have a leaky gut problem.

Food sensitivities

Because of a leaky gut many people suffer from food sensitivities. Why does this happen? When toxins enter the bloodstream of someone suffering from intestinal hyper permeability, his immune system will go to overdrive mass-producing various antibodies. These antibodies will make the body susceptible to antigens present in different foods. Such people are generally susceptible to antigens present in gluten and dairy.

Autoimmune disease

A leaky gut can result in an autoimmune disease. There is a protein known as zonulin which is the only physiological modulator of intercellular tight junctions. These are generally finely tuned pathways but when it is deregulated in some patients, it can result in extra intestinal autoimmune, inflammatory and neoplastic disorders.

This can be often triggered by eating gluten. Gluten can activate zonulin and it may result in more intestinal permeability to macromolecules.

Inflammatory bowel disease

People who suffer from irritable bowel syndrome and ulcerative colitis often have gut permeability localized to the colon. In case of people suffering from Crohn’s disease, in most of the cases, leaky gut is seen. It is also seen in case of 10 to 20% of the clinically healthy relatives of such patients. It means that there is a potential genetic component which decides gut permeability. This solution for such problems is zinc supplementation, which will tighten up the intestinal junctions in such patients.

Thyroid problems

People suffering from a leaky gut syndrome, may suffer from Hashimoto’s disease, which is an autoimmune disease. It is known as chronic thyroiditis. It is a disorder and it may lead to hypothyroidism, fatigue, depression, weight gain, impaired metabolism and other problems. If you are suffering from thyroid problems, it may be necessary to take a look at your gut to ensure that you are not suffering from a leaky gut problem.

Inflammatory skin conditions

There is a connection between your skin and the gut and if you are suffering from a leaky gut, it may result in several types of skin problems. Such skin problems may include acne and psoriasis. Even though different creams and medicines are prescribed for such skin problems however, the main root cause of these problems can be your leaky gut. By healing the gut such skin problems can be corrected within a short time.

Mood issues and autism

A recent study found that leaky gut can cause different neurocognitive disorders. Such disorders may include depression and other common and rare problems. Due to intestinal hyper permeability, inflammatory response may trigger the release of pro-inflammatory cytokines and other chemicals. These chemicals may result in depression in the patient.

Malabsorption

Different nutritional deficiencies are seen in case of patients suffering from a leaky gut. They may suffer from nutritional deficiency of vitamin B12, magnesium and enzymes necessary for digestion of food. Such people suffering from a leaky gut problem should include whole food-based multivitamin and live probiotic in the diet which will help them to digests the food and at the same time they will also get the vital nutrition necessary for the body.

These are some of the common signs which will help you to find out if you are suffering from a leaky gut. It is important to know if you have this problem because it can result in several other problems.

References
Leaky Gut Cure
Leaky gut – concept or clinical entity?
Leaky gut and autoimmune diseases.

Let’s sleep more soundly every night

Living Healthy

Sep 7, 2017

1590

For some people having a sound sleep is very easy but for some it can be very difficult. People suffering from insomnia understand how difficult it is for them to sleep soundly every night. The following common but practical tips will help you to sleep more soundly every night. Let’s see how you can too have a sound sleep every night.

Write down your worries

This is something very common but very powerful. Often worries do not let you sleep at night and even if you are having little sleep, you cannot have a sound sleep. Many people complain about inability to shut off their mind. If you are suffering from anxiety or worries about your present or future or the past, it may be very difficult for you to getting any sleep at all. If you start writing down your worries, it will definitely help you to get a better sleep. If you have some worries about something, you can always decide about taking some actions step-by-step to solve that problem. Once you decide about the steps to be taken, you take the necessary action to achieve the results you want. All these can be written down so that you don’t have to worry about it at night and have a completely awake and working mind when you go to bed. Writing it down, deciding about the action, taking the necessary action will help you to do something about the problem during the day and sleep at night.

A sleep schedule

It is very important to have a sleep schedule for everyone. It is more so important for anyone suffering from insomnia. You should go to sleep at the same time every night and get up at the same time every morning. After some time it becomes a habit and this habit will help you to fall asleep. This is useful for you because when you have a regular sleep routine, your biological clock will be steady and so you will be able to rest better. It will become a regular pattern for you and you will be able to sleep better.

Recheck your medication

If you are not able to sleep soundly, probably you will need to recheck your medication. If you have high blood pressure, your doctor may prescribe beta-blockers. This medication can cause insomnia. Similarly SSRIs, which are antidepressants, may also result in insomnia. There are other medications which can interfere with your normal and sound sleep. Reviewing your medications will help you to find out if you are taking any such medication and if you are taking them what alternate method you have.

Reduce caffeine

Is a known fact that caffeine can interfere with your sleep and so you need to reduce your caffeine intake. It can stop you from having a sound sleep specially if you are taking caffeine after 2 pm. Such caffeine is present in coffee, tea and cola. You need to avoid it after 2 pm because caffeine can stay in your system for about eight hours. If you eat a cup of coffee or tea after dinner, before your bedtime, it can prevent you from entering deep sleep or can stop you even from falling asleep. So, be careful and make the necessary changes to your habits so that you yourself are not stopping yourself from having a sound sleep every night.

References
1. Sleeptracks Sleep Optimization Program
2. A Good Night’s Sleep
3. SLEEPING SOUNDLY

Transform your body with calisthenics

Life Style

Sep 6, 2017

1313

Transform your body with calisthenics

You can transform your body and get the body of your dreams with calisthenics. There are several benefits that bodyweight training like calisthenics offers to you and that is why it's very popular worldwide. In this type of bodyweight training, you do not use any loads or special gym equipment. Crunches, push-ups, burpees etc. that you have been doing in your gym come under calisthenics. Let's find out how this bodyweight training can transform your body within a few weeks.

Improves your whole body

Bodyweight exercises with calisthenics will strengthen your whole body. It does not target a single muscle; instead it focuses on one muscle group. Let's take an example, with the simple push up that has been there for a long time, you are actually working on your chest or your triceps. But when you're trying to do push-ups, you have to do brace your core, glutes, quads and abs. Since all these muscles need to work in harmony, it will exercise all these different muscles. It will help your body by toning the whole body.

You can exercise at home without any equipment

You don't need any equipment at all and you can exercise right at your home and get all the benefit. The journey to your awesome body and fitness starts right from your home. You need lots of space. It will have to go to the gym and waste your time while going and coming back and you don't have to pay any gym membership fee.� You need a pull up bar, a resistance band or a jumping rope and you are all set to start your bodyweight exercise. These are very cheap and you can easily install them at your home. It doesn't make a hole in your pocket and you can immediately start your training program without the need of any special equipment.

It improves flexibility

Bodyweight calisthenics programs will help you by improving your flexibility. In most of the movements in the program the movements are fully extended. That brings you one benefit-building strength without loss in flexibility. You may need to use both dynamic stretching and static stretching at different point of your workout. Dynamic stretching is necessary at the end of your warmup whereas static stretching is necessary at the end of your session. Since you need to include wider range of movements in different exercises, your flexibility increases along with those movements.

Lose fat

If you are trying to lose fat, calisthenics bodyweight exercises are the best way to do that. These exercises will help you to burn more fat. So, you will need to include cardio but along with that you will also need some strength exercises for building muscles and losing weight. When you combine them together, they will help you to shape your figure at the same time when you are losing fat. This calisthenics exercises can be performed with high-intensity exercises and so it will work for you when you are trying to lose fat and weight. This is a more efficient way of losing fat.

More endurance

Besides developing your flexibility and improving your whole body, calisthenics will also improve your endurance. When you perform these exercises properly, which means you perform the adjusted number of reps and sets, it will improve your endurance. The bodyweight exercises in which you need to hold a position for some time, are the best exercises for improving your muscle endurance. Plank is such a bodyweight exercise that will help you to increase your endurance.

How can you prevent asthma attacks

Sep 5, 2017

2033

If you know how to do it, preventing asthma attacks is possible. The following tips will help you to prevent asthma attacks in future.

Use allergy proof covers

You can use allergy proof covers on your pillows and mattresses and they will help you to prevent possible asthma attacks. It can also wash your bedding weekly in hot water which is above 130�F as that will help you to eliminate dust mites. You can also use a dehumidifier which will reduce excess moisture and thereby will prevent mold in your rooms.

Be careful of pet dander

If you have pets in your home, you should be careful about them. If possible do not allow them in the bedroom or on furniture. However, since they are like members of the family, it may be little difficult for you to do that. You need to know that pet dander is a common asthma trigger and you should be careful of it.

Avoid smoke

Smoke can be a very common asthma trigger and so you should avoid it. Even if you are getting second-hand smoke even then asthma may trigger for you. Smoke on clothing, drapes or furniture can result in asthma attacks. That is why you should be careful to stay away from any type of smoke.

Control your seasonal allergies

If you want to prevent an�asthma attack, you will need to control your seasonal allergies because they are closely related. You need to talk to your doctor and find out what solution you have for your seasonal allergies.

Know about the air quality

Poor quality of air can easily trigger asthma in different individuals. Extremely hot and humid weather in a poor air quality condition can immediately result in asthma symptoms. If you can take any steps to improve the quality of the air you are in, you should do that immediately. If that is not possible, you can limit outdoor activity when such conditions exist. If there is a pollution alert, it is better for you not to go out in the open.

Get rid of harsh cleaning products and chemicals

If you are using cleaning products and chemicals that are harsh, they may trigger asthma in your case. Fumes from such household cleaners can be dangerous for you. You need to avoid inhaling any type of fumes at home or anywhere else because that can result in asthma in your case.

Exercise indoors

Physical activity is very important for anyone and you should not compromise on that. But if you suffer from asthma, it is not important to go out and exercise out in the open. It is possible to perform physical activity is indoors and you can do better because most of the gyms are closed rooms. It is important for you not to go out on very cold all very warm days. The doctor can help you by advising the right thing to do depending on the weather.

Reduce stress

In case of many people, due to stress, they suffer from asthma. If you are such a person, it is very important for you to reduce your stress if you cannot completely eliminate it. Intense emotions and worry may result in asthma attacks. Make sure that you are relaxed enough and only do things that you enjoy. Is very important for you to avoid stress and if you need to do something that causes stress for you, you will need to try to reduce the stress.

References
1. Asthma
2. What Is Asthma?
3. How Is Asthma Treated and Controlled?

Simple home remedies to remove tonsil stones

Sep 4, 2017

2364

The following simple home remedies can help you to remove tonsil stones. Let’s find out how simple they are.

Coughing

This is simple solution. With just a few strong coughs, you can dislodge tonsil stones. If you need more power, you can push the root of your tongue up and forward. You may need to do with quite a few times to get result and sometimes you may not be able to dislodge some stubborn stones.

Cotton swabs

Cotton swabs can help you to get rid of tonsil stones. For this to succeed, you will need to reach into the back of your mouth. If you can do that, you can use a soft cotton swab and gently wipe the stones off the tonsils. You should be very careful because otherwise you may injure sensitive tissues. There is a procedure of using cotton swabs for removing tonsil stones and if necessary you can learn it before actually doing it.

Mouthwash or oral rinse

When you gargle with mouthwash or oral rinse, it will break up the phlegm settled in the back of the throat. Besides preventing tonsil stones, mouthwashes can also help you to fight bad breath or halitosis. You will find some natural mouthwash that do not contain lots of chemicals in it. Never use a mouthwash that contains alcohol because once the alcohol dries out your mouth, proliferation of anaerobic bacteria is likely to happen.

Hydrogen peroxide

First, you will need to dilute it with water. It is used for gargling and that gargling can help you to dislodge the tonsil stones. Hydrogen peroxide will purify your mouth and tonsils. However, you should be careful with this because hydrogen peroxide is not for consumption and if you accidentally ingest it, it may cause problems as it is harmful to your body when ingested. Proper care should be taken not to swallow hydrogen peroxide solution in any way.

Oral irrigator

Tonsil stones can also be removed by using oral irrigators. Back of the throat is irrigated by using them which can help in removing the stones. It is also good for you because it cleans tonsil crevices and so it may prevent future tonsil stone formation. However, while using it, you need to keep the spray of water low so that your tonsils are not inflamed because of the irrigation. You will find oral irrigators which can be connected to the sink, which will allow you to control the water spray by simply regulating the faucet.

Foods

Foods also can help you to get rid of tonsil stones. Sometimes due to mineral deposits in your mouth can result in tonsil stones if the deposits are too high and excessive. In that case, modifying your diet will help you to reduce tonsil stones. It is very easy to switch to a raw food diet or vegetarian diet which will include lots of live and active enzymes. You can simply add some new foods and remove some other foods from your existing diet and it can be done over a duration instead of changing everything in one day. You will need to reduce starchy foods and red meat.

You can also include probiotics in your diet because they contain good bacteria which will help you by neutralizing the bad bacteria that causes tonsil stones and bad breath. Sauerkraut, tempeh and pickle are some of the good sources of probiotics. There is also essential that you reduce your daily product intake because some anaerobic bacteria love the protein present in dairy products. Such small changes in your existing diet will reduce the possibility of tonsil stones.

References

1. Fast Tonsil Stones Cure
2. Tonsil stones
3. Tonsillolith: not just a stone but a living biofilm

Why should you try kettlebells?

Sep 3, 2017

2081

The following reasons will help you to understand why you need to start using a kettlebell.

Lose more weight in less time

Kettlebells will help you to lose more weight in less time. They will tighten and tone your whole body. When you perform kettle bell exercises, the movements in them will help you by burning lot of calories. It’s like running a six minute mile when you compare the calories burned during your kettlebell workout session.

You can get a celebrity body

Kettlebells will help you to get a body that you always wanted. If you are worried about using weights because they will make you look like big huge bodybuilders, then you can always go for kettle bells because they will help you to get a great body without making you look like bodybuilders. There are many celebrities who love kettle bells such as Jennifer Lopez, Jessica Biel, Jennifer Aniston, Kim Cattrall, Penelope Cruz and Kim Basinger.

You will work on more muscles

If you take one or a few sessions with a certified trainer, you will be able to learn the right ways of using a kettle bell. It is important to learn the proper forms before you start swinging the kettle bells. Kettlebells offer you three-dimensional movements and if you do not learn how to use it, you are missing out some of the incredible movements. You are also losing the effect of such exercises on your body if you’re not performing them.

Kettlebells also ensure that you create and control the momentum. You can swing the ball in different patterns and you also control the movement of the bell by changing directions. These exercises will help you to tap into big powerhouse muscles and smaller stability muscles during the workouts. It is very important for you to start with your total body warmup and perform some of the exercises like shoulder rolls, lunges, squats, push-ups, plank holds and jumping jacks before you start your kettlebell exercises.

Better posture

When you are using kettle bells, your posture will improve. Because you are using different muscle groups in conjunction, so, you will need to use your cold to stabilize different movements. It is very important to keep your back and abs straight in whatever exercise you’re doing with the kettle bells. If you are not able to hold onto the kettle bells securely and your arms are shaking excessively in any position means you need to stop your workout.

Easier daily activities

Kettlebells will help you to go for a functional workout which means you will work on your muscles which will be similar to the effects of everyday activities. It’s not as heavy as the weights but still it will help you to improve your body. You will feel like you are doing the daily activities but you are gaining more through this exercises.

You will realize you have more strength

When you keep going on with your kettle bell exercises, you will find out that you are actually stronger than you thought. If you are switching to kettle bells, you can always start with 15 pounder and 25 to 30 pounder even though you have not used a dumbbell heavier than 5 pounds before. Once you learn how to use the kettle bell, it will be easier for you to use heavier weights when the power is coming from your legs. If you are using your arms in the exercise, you can always use a lighter weight for such exercises. If you are combining momentum with strength, you will be able to use more weight than you previously did or thought possible for you.

References

1.Kettlebell Challenge Workouts 2.0
2. Mechanical demands of kettlebell swing exercise
3. Kettlebell swing training improves maximal and explosive strength

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