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Kettlebell Can you actually JUST use KB’s as a primary cardio?

Another thing is is when I cut calories while I’m doing my iron cardio protocol my metabolism goes ape s*** and i want To eat everything in sight! Lol
Boiled Potatoes score very high in satiety index so its a good option, lentils or legumes in general as well as a side dish + protein +veggies, choosing the right foods is crucial to avoid those reactions.

You need to find a substainable way on the long term, if you start a restrictive diet then you get bored and end up binge eating and bouncing back, its a matter of changing and improving different things over a course of time. for example I love intermitteng fasting because it simplifies my daily routine, it helps some people loose weight or maintaining too.

@Ege is right for sure, over processed stuff needs to be avoided.

Anyway if you want to embark in a diet you should contact always an specialist.
 

My guy, I don't think this is the answer... if everyone went on a 3 mile walk every day I don't think we'd be having the chronic health issues that currently exist.

OP: walking is great for health. I commend your routine. Keep it up.
If the activities you want to participate in have larger aerobic requirements, you may want to adjust your routine. Otherwise, onwards and upwards.
 
My guy, I don't think this is the answer... if everyone went on a 3 mile walk every day I don't think we'd be having the chronic health issues that currently exist.

OP: walking is great for health. I commend your routine. Keep it up.
If the activities you want to participate in have larger aerobic requirements, you may want to adjust your routine. Otherwise, onwards and upwards.
Thank you @wespom9. Yea the walking i do all day is exhausting! Lol
 
No reference provided unfortunately. Okinawans, with the highest life expectancy on the planet, mostly do easy walking, cycling, and swimming as far as I can tell. Not Metcons, HIIT, or hill sprints.

I tend to think Dan John’s advice is reasonable. Apart from loaded carries, he advocated walking for health, particularly immediately after a training session. It’s low stress and will not interfere with strength and hypertrophy training.
 
My guy, I don't think this is the answer... if everyone went on a 3 mile walk every day I don't think we'd be having the chronic health issues that currently exist.

OP: walking is great for health. I commend your routine. Keep it up.
If the activities you want to participate in have larger aerobic requirements, you may want to adjust your routine. Otherwise, onwards and upwards.
I agree. If the goal is longevity, strength training and walking are great. But you won’t be winning 5 ks with that approach.
 
Just making an educated guess here..

Most, if not all of my friends who walked or biked to school are still doing ok nowadays provided they didn't let themselves go totally
 
Another thing is is when I cut calories while I’m doing my iron cardio protocol my metabolism goes ape s*** and i want To eat everything in sight! Lol
I don’t know if I can recommend specific products outside SF, so I won’t. But this concept may be helpful for you.

The problem I see is that you’re doing a lot of training that increases your appetite but doesn’t necessarily burn a lot of calories. For me 5’11 190lbs 45 minute strength aerobics session would burn 400 calories. But my appetite increase would exceed that, and my self control was crap.

It might be more beneficial for you to focus on an easy strength program with just a few reps of a few exercises. And then just your walking and nothing else. Weight loss comes from diet and calorie restriction (many roads to Dublin here), and you only want to do enough strength training to preserve muscle while losing weight and no more. You’ll probably find that if you keep your strength training easy, you’ll have more self control to make reasonable dietary choices.
 
From a 'building an aerobic base' POV, I don't find KB work to be quite the same as either 30+ min Zone 2 LISS (I don't swings for 30+ minutes straight) or Zone 5 high intensity.

I've tried, though.

But I wasn't able to maintain my rowing aerobic base just by doing swings.

Cycling had much more carry-over.
 
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I can do kettlebell snatches for 30-60 mins a pop if I want. I've done 2 hours straight w. 16kg bell before. 30-40mins is as long as I've done w. the 24kg bell. The load and cadence needs to be adjusted to goals of course and assumes a certain prerequisite level of competence w. the exercise, but I think it's better than any other traditional aerobic exercise that I JUST WON'T DO AT ALL.

Tonight's 32 mins of KB snatches (16kg, 10rpm, switching hands on the minute, 6rpm the last two minutes) - I'm a little out of practice:
 

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I can do kettlebell snatches for 30-60 mins a pop if I want. I've done 2 hours straight w. 16kg bell before. 30-40mins is as long as I've done w. the 24kg bell. The load and cadence needs to be adjusted to goals of course and assumes a certain prerequisite level of competence w. the exercise, but I think it's better than any other traditional aerobic exercise that I JUST WON'T DO AT ALL.

Tonight's 32 mins of KB snatches (16kg, 10rpm, switching hands on the minute, 6rpm the last two minutes) - I'm a little out of practice:

How does it compare to swimming?
 
My guy, I don't think this is the answer... if everyone went on a 3 mile walk every day I don't think we'd be having the chronic health issues that currently exist.

OP: walking is great for health. I commend your routine. Keep it up.
If the activities you want to participate in have larger aerobic requirements, you may want to adjust your routine. Otherwise, onwards and upwards.
Walking is healthy yes. But it still not cardio.
 
No reference provided unfortunately. Okinawans, with the highest life expectancy on the planet, mostly do easy walking, cycling, and swimming as far as I can tell. Not Metcons, HIIT, or hill sprints.

I tend to think Dan John’s advice is reasonable. Apart from loaded carries, he advocated walking for health, particularly immediately after a training session. It’s low stress and will not interfere with strength and hypertrophy training.
Swimming and cycling is cardio as Joel recommend.
 
Hello,

@TedDK mentions two interesting way to get cardio for people whose impact may be detrimental at the beginning. Cycling and swimming do not have impact on the joints but can still provide enough intensity to easily enter in zone 2 training. Swimming is interesting because it may be more "full body" than cycling and also because water will make you burn more calories (heat is more easily sucked out from the body through water than through air).

Kind regards,

Pet'
 
I don’t know if I can recommend specific products outside SF, so I won’t. But this concept may be helpful for you.

The problem I see is that you’re doing a lot of training that increases your appetite but doesn’t necessarily burn a lot of calories. For me 5’11 190lbs 45 minute strength aerobics session would burn 400 calories. But my appetite increase would exceed that, and my self control was crap.

It might be more beneficial for you to focus on an easy strength program with just a few reps of a few exercises. And then just your walking and nothing else. Weight loss comes from diet and calorie restriction (many roads to Dublin here), and you only want to do enough strength training to preserve muscle while losing weight and no more. You’ll probably find that if you keep your strength training easy, you’ll have more self control to make reasonable dietary choices.
Would definitely agree with this. DJ has a chapter in one of his books about reasonable diet, hard training, hard diet reasonable training etc. Intensity is the one variable that I found has been difficult to manage as I’ve become older. Frequency (ES/ SS) and consistency combined with a reasonable diet and waking has been more effective for me. Once or twice a year bus bench program the rest park bench.
YMMV
 
Walking is healthy yes. But it still not cardio.
I think you're taking too hard of a line on this. For a well trained individual with a large aerobic base walking might not be "cardio." An individual that is getting out of breath and experiencing a very clear shift above VT1, then that intensity of locomotion is clearly "cardio." You can look at heart rate, you can look at breathing, you can look at lactate - whatever. You'll see that for some people walking is capable of both "zone 2" and "zone 3" work.

Even for relatively "fit" people, walking up a hill can easily be zone 2 or higher, and so would for me fall into cardio category.
 
I think you're taking too hard of a line on this. For a well trained individual with a large aerobic base walking might not be "cardio." An individual that is getting out of breath and experiencing a very clear shift above VT1, then that intensity of locomotion is clearly "cardio." You can look at heart rate, you can look at breathing, you can look at lactate - whatever. You'll see that for some people walking is capable of both "zone 2" and "zone 3" work.

Even for relatively "fit" people, walking up a hill can easily be zone 2 or higher, and so would for me fall into cardio category.
Agree 100 %. To risk stating the obvious, walking intensity is highly affected by terrain. My neighborhood is hilly and can provide a fartlek type walking experience. Maintaining nasal breathing on the hills just adds to the fun.
 
Hello,

Additionally, as is often the case in these discussions, is that we lack a fully agreed upon definition of the term(s) in question. i.e. what is ‘cardio’?
Cardio is..."everything above 5 reps"

All kidding aside, a regular walk or a walk with a weight (weight vest, back pack) may help to get a slightly higher HR while walking. Additionally, it can also maintain or increase strength:

Kind regards,

Pet'
 
How does it compare to swimming?
That's a really interesting question... and I've spent years of my life doing both kettlebell snatches and competitive swimming. I'll have to think about that!

Honestly, as an aerobic activity for sedentary populations who are not particularly skilled, I think swimming sucks. Most people just cannot swim continuously for 30+ minutes and end up spending more time hanging on the side of the pool than actually swimming, but they could probably keep up the effort for 30-60mins if they were walking.
 
Honestly, as an aerobic activity for sedentary populations who are not particularly skilled, I think swimming sucks. Most people just cannot swim continuously for 30+ minutes and end up spending more time hanging on the side of the pool than actually swimming, but they could probably keep up the effort for 30-60mins if they were walking.

I'm in that camp.

Unless I'm doing back stroke or breast stroke.

My breathing / stroke synchronization isn't good enough to swim laps continuously face down for 30 min. So I end up in an oxygen debt pretty quickly.
 
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