Chumly wrote:Hi Lani,
In the past I remember seeing people walk with hand weights, but it is a trend that seemed to die out. I recently started doing this with 2.5 lb. weights while I walk and it seems like I get more of a full-body workout. I usually feel a little sore all over my body, at least the first few times I did it. Is this a good exercise? Are there any risks?
Michael
Hey Michael,
You probably see less of this - handheld weights during walking - for two reasons. For one, the practice showed no benefits to improving workout quality and two, they can actually place joints at risk, even at seemingly light weights.
1) No real benefit: In 1977 Len Kravitz, PhD - University of New Mexico - conducted a study published in the J[url=Well known exercise physiologist, Len Kravitz, PhD, at the University of New Mexico conducted a study published in 1997 in the Journal of Strength and Conditioning Research. This study compared the effects of 12 weeks of step aerobic training with and without handheld weights on cardiorespiratory fitness, body composition, muscular strength, and incidence of injury in college women (18-36 yrs).
The subjects participated in either a step aerobic training program with handweights or without handweights 3 days a week for 30 min, at 75 to 90% HR max.This study compared the long term effects of women who did step aerobics while holding hand weights (starting at around 2 pounds and working up to 4 pounds over a 12 week period). The subjects completed a 30-minute step workout three days a week.
The results showed that women who carried weights during their cardio workouts did not experience improved results compared to those who did not use the weights. While at the end of the training period the women in both groups improved their fitness levels and decreased their body fat percentage,
the women who stepped while lifting weights did not get better results, suggesting that it was the step workout and not the hand weights that produced the improved fitness effects. ]ournal of Strength and Conditioning Research.
http://journals.lww.com/nsca-jscr/Abstr ... ce.11.aspxSo while the workout with handheld weights feels harder, that doesn't necessarily mean your body is benefiting from the extra weight.
2) Joint riskThough you may experience a slightly increased calorie burn can be experienced from holding weights,the problem is that when you swing a weight, you exponentially increase the forces on your joints. What might be considered a very light weight if you were doing controlled repetitions of, for example, biceps curls, can turn into a magnified stress on the elbow and shoulder joints. Shifting the weights to your ankles doesn't fare better as you put knees and hips at risk. Using additional weight in this fashion over the long-term can result in significant joint and muscle strain and even injury.
Better option:A weighted vest is the best way to add more resistance and challenge to a walk. Another alternative - even easier to slip in, depending on your condition and any orthopedic and cardiovascular concerns - is to slip intervals into your walking. This means a few minutes of walking at a challenging pace, working up to a jog and even a sprint.
Keep moving!
Lani