Ring Your Metabolism's Bell

Gilbert's primary tools for promoting functional strength are kettlebells -- cast iron balls with flat bottoms and large handles. At first glance, kettlebells resemble a cannonball or an antiquated piece of farm equipment. They certainly don't look like the shiny new toys everyone typically flocks to at the gym. But as they prove themselves with startling results, kettlebells are gaining a large following in the fitness world.

Kettlebells originated in Russia and have been popular with strong men, Olympians, professional athletes, military personnel, firefighters and police officers for years.  However, according to Gilbert, kettlebells are the perfect tools for people of all ages and fitness levels. He has used the bells to train everyone from professional athletes to seniors beginning an exercise regimen for the first time.

The key, he said, is that kettlebells offer a whole body workout. "Americans are so enamored with the front side of the body -- the pecs, the chest, the biceps, the abs -- but in the process we have neglected the back, gluteul and hamstring muscles, which leaves us very susceptible to lower back pain and injuries." he said.

The tendency of individuals to get obsessed with obtaining six pack abs or defined arms has lead to the popularity of machines and exercises that are quick fixes for one body part, Gilbert explained. But the body doesn't work well in isolation. "Kettlebells build functional strength -- true strength -- that can be applied outside of the gym," he said. "In the real world, you don't lie on your back and lift 300 pounds, but you do heft 44 pounds onto a luggage rack."

Kettlebelling is not easy, both Gilbert and YMCA Arlington Wellness Director Christina Smith emphasized. The heavy bells, which start at 10 pounds and generally increase in 9 pound increments, are difficult to lift, not to mention swing, clean and press.

As if to prove the point of just how challenging a kettlebell workout can be, Gilberts, a former football player and full time trainer, demonstrated a basic kettlebell move -- the swing. Starting with a 44 pound bell between his legs, he bent his legs into a slight squat. As he thrust his hips forward, he lifted the bell to shoulder height, keeping his arms straight, and then allowed it to fall. He did that for 20 repetitions before he stopped, and between heavy breaths, explained, "This is clearly an intense workout."

Kettlebelling provides an anaerobic workout because it involves short bursts of hard work followed by recovery periods for instruction, Smith explained. Similar to interval training, kettlebelling helps individuals build muscle and burn fat and calories simultaneously.

When individuals combine what Gilbert calls the "metabolism stoking power" of kettlebelling with a balanced diet and adequate sleep, they are sure to see amazing results. "When you use kettlebells, you don't just look good, you actually are healthy on the inside," he said.

For more information on using kettlebells, call YMCA Arlington at 703-525-5420.