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Kettlebell lifting techniques

In general shorter exercise periods with heavier weights and less repetitions are the best option, both to strengthen nerve fibres and to prevent these sessions tiring you out (with ME/CFS an absolute maximum of 30 minutes per session I would think even after several months, up to 2 to 3 sessions per week).

For the dynamic kettlebell exercises follow the instructions given - these exercises are pretty intense and so dictate their own pace. For the presses you can vary the workload, sometimes pressing 12 reps per minute, sometimes using slow presses i.e. no more than 2 or 3 per minute.

I would also aim for a principle of increasing weight and the intensity of the workouts as you progress, rather than sessions that last a long time. This is done by for example, doing more of the one arm swings than the two arm, and cutting the breaks between sets.

Additional technique for slow presses

This technique can be used with conventional weights as well as kettlebell presses, and aims to develop muscle mass. It will also develop stronger nerves, improving both energy and anxiety.

Take a weight that is around two thirds of the maximum you can lift. Then take at least 10 seconds to extend and 10 seconds to contract the muscle, so each press takes at least 20 seconds. The whole set must last at least one minute. Then repeat on the other side.

By doing this the muscle will fill with growth factors and be strengthened. It's also an effective way to loose weight as it turns fat cells into muscle cells, (even at rest muscle cells use twice as many calories as fat cells).

What weight kettlebell

The weight you start with will depend on your age, weight and sex. I started aged 32, weigh around 65kg and had always been reasonably fit, (until Chronic Fatigue Syndrome intervened!). I started with a homemade 5.5kg weight. Although at first the exercise seemed quite hard, after about 3 weeks training I was ready for something bigger and bought a 18kg from Stan which turned out to be a bit ambitious! (Although I've since got used to it). I then bought an 11kg which was about right for my build, so for most people with ME / Chronic Fatigue Syndrome start with the lightest weight you can get and then judge from there if you need to go heavier.

Probably if you really can't manage a 3kg weight you are not ready for weight training - as mentioned above if tired and numb arms are a major symptom for you, kettlebells are probably not for you. However don't be too dismayed if at first try even 3kg seems hard. Providing you can do at least 5 mins of exercise, your nerves, tendons and muscles will strengthen and you should find the exercises get easier. If you are really struggling at first just do the easier exercises, particularly the two arm swing. Then after a few sessions add in a few repetitions of the one arm swing, then with time add other exercises. Beware of over-training if your ME/CFS is too severe to allow it, but also do not underestimate the incredible engineering that makes up the human body.

Where to buy kettlebells

Kettlebells are made of steel or iron and it doesn't matter which you use. The best place to practice is outside on the lawn, where a dropped weight will only leave an indent. You can of course practice indoors but make sure you have enough space before you start, and have a sturdy floor beneath you - expensive Italian Marble or Kashmir Slate floors do not look good as crazy paving!

And as said earlier, whatever size weight you are using get confident with your technique first. There will be times when you have to let the weight go and it is important that you can get clear of it and particularly that it will not strike you on the head, which could cause serious injury.

I have bought kettlebells from two suppliers in the UK. Stan Pike at Intense Fitness makes all sorts of training equipment including kettlebells at his forge in Northumberland. His Kettlebell weights range from 8, 11, 16, 25, 32kg and go up to 45kg (!). I've also bought from powerseekers.com but it looks as if they are no longer in business. I've not tried these but prosportuk.com has kettlebells from 4kg upwards.

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