Total Body Transformation Training Blog

Walking with Weights

Do you remember "Heavy Hands"? They were a popular piece of exercise equipment in the 70s and 80s and like most fads they seemed to fade into oblivion. The good news is that Heacy Hands are still available. The better news is that there is a lot of science behind the idea and that there is a mountain of evidence showing their effectiveness in improving running and strength performance. The idea couldn't be simpler -- when you walk (or jog), carry a 1-5 pound dumbell in each hand. Using good walking and jogging form you'll find yourself having a much more strenuous workout and taxing both your lungs and your whole body throughout.

The creator of Heavy Hands -- a neoprene dumbell with an enclosing handle -- still does research on weighted cardio workouts at the University of Pittsburgh. The results are really great and consistent. Even starting with 1 pound weights, people improve their cardio and strength endurance by vigorously moving while holding these weights. This translates to less fatigue for runners, more whole body strength for athletes, and a lower heart rate for nearly all people that adopt the approach.

So on your next walk or walk/jog, grab some very light dumbells and add them to the workout. Keep your arms bent -- 90 degrees at the elbow is ideal but the idea is not to let the arms just hang down with the weights -- and move vigorously. Your heart and endurance will thank you in a short time.