Fitness on the Wire: Use of Hand Weights
Submitted by Jerry Vance on Mon, 04/11/2011 - 9:34am
By Jerry Vance
Fitness students still carry hand-held weights during aerobic workouts with the thought that carrying extra weight in each hand while running would speed up fat loss. It is true that the heavier you are the more calories you burn with any given energy expenditure. But, there are other factors to consider before you pick up those hand weights.
Body structure, impact, posture, size of the weights, and where you hold them while you exercise all are factors. If you are a muscular, heavy boned individual who regularly trains with weights, then you might get away with carrying a light weight in each hand while you walk or jog. But, if you are a 110 pound person, who has never lifted anything heavier than a donut, think twice before you put five pounds in each hand and jog.
Body alignment and posture are important when you lift added weight. Whether you are lifting a sack of dog food or barbells; putting your body into the correct position comes first. And, it's hard to maintain that correct position if you have to jump over the dog, sidestep bicycles, or sneeze. So a little planning ahead can save injuries.
The size of a hand-held weight changes body posture. When you hold a one pound weight, you can control your body movement easier and quicker than with s five pound weight. The momentum and pull from a heavy weight will pull you off center, and as your body tries to adjust to the loss of balance, a muscle pull or tear can result; So, the larger the weight; the slower the motion for safety.
When you gain weight you gain it gradually, and your body alignment will adjust accordingly. Even during pregnancy, your body structure has a chance to re-align to help carry the "off centered" weight. But, when you pick up a five pound weight, unless you are totally prepared for that event it’s a surprise to your body.
If you are considering impact exercise such as jogging or aerobics, skip the hand weights. Ankle weights are another matter. I don't like to see students use them in class unless they use them for floor work. Any extra weight added to your body during aerobic exercise will cause extra impact and could cause joint problems in the neck, hips, lower back, knees and ankles.
Hand weights are for strength training and building muscle to replace fat; To be safe, save those hand held weights for slower movements and for specific weight training. Position yourself correctly and add weight slowly.
Schedule for Sweat Shop Exercise Classes: Carson City Recreation
9:00am Monday through Saturday
12:10am Monday, Wednesday, Thursday
5:30pm Monday, Wednesday, Thursday
6:00pm Wet Sweat class in Aquatic Facility, Monday, Tuesday, Thursday
Sweat Shop and Wet Sweat classes are held in the Comstock Room; Carson City Recreation and in the Aquatic Facility. Call 841-7312 or e-mail jerrylvance@sbcglobal.Net
— Carson City fitness writer Jerry Vance is a regular contributor to Carson Now
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