Thursday, November 12, 2009

Give me 2:02

Introducing the Pierini DIET here

As a retired runner, I have many fond memories of long and hard runs that tested my anaerobic conditioning to its maximum. Nowadays, my cardio training is short and intense, as in 5 minutes or less at the end of my workouts.

About 6 weeks ago, I finally grabbed the kettlebell, a fitness tool that I was well aware of but had avoided for reasons I don't know for sure. Since I was, and still am, sporting a bum right shoulder, my first attempt with the kettlebell was the 2-handed swing, perhaps the most common introductory kettlebell movement in that world. It's also shoulder friendly.

My first kettlebell cardio closer was a single set of 2-handed swings using a 24kg kettlebell for 54 reps to honor my current age. That was a tough introductory set but I liked it and came back for more. Here's a cardio closer workout from about 4 weeks ago, my 3rd cardio closer session, where I swing the 24kg kettlebell for 58 reps:

That swing session took about 2:02 to complete 58 reps. My plan was to complete 54 reps but I had counting problems due to stage fright.

I've since raised the bar and am now doing a cardio closer of 100 reps for time using the 24kg kettlebell. Last Monday afternoon, I completed 100 swings in 4:21 for a new personal best. It's a "tough as nails" workout for me as I continue to raise the bar and lower my time. At this point, I think I need a cheerleader to cheer me on to improve my time.

For those who say that cardio is boring and time-consuming, I'll prove otherwise to you if you give me 2:02.

Pax Domini sit semper vobiscum


Franklin said...

Great job!

Try more hinging at the hips and less squatting with the legs. To increase power production, forcibly hike the bell between your legs on the down swing .. this will fold you at the hip crease.

Also, try barefoot or just socks if its a commercial gym.


Pierini Fitness said...

Thanks Franklin. I'm a kettlebell newbie and have much to learn. Yesterday I made my first attempt with KB snatches as my shoulder is slowly but surely feeling better.

I'll work on improving based on the tips you gave me.

Have a great day!