Walking is one of the easiest ways to improve your fitness level and burn calories. For the very fit, walking alone--even at a brisk 4 mph--is not enough to bring the heart rate into an aerobic zone. One of the drawbacks of walking is that it emphasizes the lower body only. Adding weights to your walk can increase the calorie burn and allow you to bring your upper body into the workout.
Step 1
Use a set of weights that weigh just 2 lbs., recommends Men's Fitness magazine. Heavier weights can distort your stride and put undue stress on your joints, muscles and ligaments.
Step 2
Begin your walk at a gentle pace and sustain it for about five minutes. Hold the weights lightly in each hand and allow your arms to hang alongside your body. Focus on a heel-ball-toe foot strike and an upright posture. Shrug and roll your shoulders forward and back a few times to loosen up the upper body.
Step 3
Increase your pace gradually and bend your elbows. Grip the weights lightly--a tight squeeze creates tension in the shoulders and can potentially raise your blood pressure notes, warns The Walking Site.
Step 4
Pump your arms in a controlled manner and sustain a moderate pace. Avoid going so fast that you cannot control the movement of your arms.
Step 5
Walk with weights for 20 minutes at the most. Going too long increases the chance that you will overuse the shoulders and cause injury.
Tips and Warnings
- Increasing your walking pace will likely burn more calories than adding weights to a slow pace.
- Use caution when adding weights as holding weights while walking can cause injury. Also, do not wear ankle weights while walking--you'll risk leg or foot injuries. Experts at the University of California at Berkeley warn in their Wellness newsletter that people with heart conditions or high blood pressure should not use weights while walking.
Things You'll Need
- Hand weights not to exceed 2 lbs.
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