Energy cost and relative intensity of the kettlebell workout

Abstract

This study was designed to evaluate the exercise intensity and energy expenditure of a typical kettlebell workout. Ten subjects (8 males, 2 females) completed treadmill VO2 max test to determine their aerobic capacity. Subjects then performed a 5-minute kettlebell VO2max snatch test. Heart rate (HR) and oxygen consumption (V02) were measured and a HR/VO2 regression equation was determined. Subjects performed a 20-minute intermittent kettlebell snatch workout that consisted of 15 seconds of kettlebell snatch followed by 15 seconds of rest. Only HR was measured. There was a significant difference (p < .05) for VO2max values between the treadmill VO2max test and the kettlebell VO2max snatch test (49.7x6.6 vs. 40.3x2.2, respectively). No significant difference was found for maximal HR values between the two tests (180x8.5 vs. 176x12.5 bpm). Average HR for the kettlebell snatch workout was 164x14.7 bpm (93x4.5% of kettlebell VO2max snatch test HRmax) and average VO2 was 31.6x3.71 ml/kg/min (78x8.0% of VO2max) as determined by the HR/VO2 regression equation, Average caloric expenditure was 13.6x3.08 kcal/min. The results show that the kettlebell snatch workout meets ACSM guidelines for exercise intensity and duration. Energy expenditure was likely underestimated due to the inability to accurately calculate anaerobic energy expenditure.