Experts Warn This Viral Exercise Challenge Could Be Harmful

Alora Griffiths on Unsplash" />Two kettlebells on running track.TikTok users have been taking part in a ‘kettlebell challenge’, which involves swinging a kettlebell 100 times a day – the focus is to lose belly fat as well as improve overall fitness and strength. Men’s Health suggests the challenge can improve “cardiovascular fitness, power development and also has the potential to increase muscle mass”.You could do 50 swings in the morning, and 50 at night, or just plough through 100 in one go. The idea is you do it every day for 30 days. While users have been sharing their before and after journeys, usually with impressive results, experts warn that it may not be the best choice for everybody and that in some cases, it could even be harmful.Writing for The Conversation, two experts from Nottingham Trent University said while it seems like a “no-fuss approach” to getting fitter, “this type of challenge often ignores fundamental principles of exercise and training – and could even do more harm than good”.The risks of the kettlebell challengeJen Wilson, senior exercise and health practitioner, and Athalie Redwood-Brown, senior lecturer in Performance Analysis of Sport, both at Nottingham Trent University, urged people to take caution when taking part in the gruelling challenge.If you’ve ever worked with a personal trainer, you’ll know just how beneficial it can be to have a fitness routine that’s personalised to you and your body. The experts warned that this challenge isn’t adapted to people’s personal movement abilities and fitness requirements, which could lead to injury.“Doing 100 swings every day, especially without rest or proper technique, can lead to injuries such as muscle strains or joint pain in the back and shoulders,” they said. “Too much repetitive movement, insufficient recovery time and inexperience can also lead to an increased risk of an overuse injury – a condition caused by repeated stress on muscles, joints or tissues. This often results in pain, swelling, or stiffness and could potentially mean taking weeks or even months off from working out to fully recover.”You could also be putting yourself through all of this for nothing. As the experts explained “if you do the same 100 reps with the same amount of weight every single day, the challenge becomes less effective over time”.That is... actually very annoying.When you’re following a custom programme, you’ll see gradual progress from gradually increasing the stress on the body through the amount of weight you’re lifting, the number of reps you do or the complexity of your movements. This helps to avoid a plateau, which is likely to happen with the viral kettlebell challenge. How to safely do the kettlebell challengeIf you are still keen on doing the challenge, the experts recommend following these steps to avoid injury and reap the benefits:Your form must be solidThe kettlebell weight must be appropriate for your fitness levelYou should vary the volume or intensity over timeYou should include rest daysIt should be part of a broader training plan – not your only form of training.Good luck!Related...Exercise Regularly? You're Probably Not Training This 1 Body Part EnoughThis Low-Impact Exercise May Land You 2 Extra Hours Of SleepThe 5 Best Pilates Exercises To Strengthen A 'Runner's Knee'

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