Weight training is commonly associated with developing muscular size and strength, using a variety of equipment such as free weights or machines. However, some people use hand weights for exercise to prevent age-related muscle loss while toning muscle definition and regaining range of motion. Consult your doctor before starting any exercise program using hand weights.
Benefits
Using hand weights for exercise has several health and fitness benefits. The Mayo Clinic suggests that weight training can improve strength while helping you burn body fat. For hand weight exercises, the lightweight dumbbells provide a comfortable level of resistance that allows the exercises to be performed through a pain-free range of motion.
Exercises
Exercises using hand weights are available for the upper body and lower body, and can be customized to meet individual requirements. Sample upper body exercises with hand weights include biceps curls, triceps extensions, forward arm raises and lateral raises for isolation exercises and the chest press or shoulder press for compound exercises. Lower-body exercises include walking lunges, squats or calf raises.
Intensity
Performing two to three sets of eight to 12 repetitions on each exercise is sufficient for each workout, according to Fitness and Freebies. Spend at least 20 to 30 minutes performing the hand weight exercises at least two to three days per week. You can adjust the number of sets, repetitions or days according to your individual goals.
Tips
The Mayo Clinic suggests that the first tip to effective exercise is following proper exercise technique. To use proper technique, choose a hand weight that you can handle comfortably for the recommended number of repetitions and sets. Take normal, controlled breaths while exhaling during the concentric or pushing phase and inhaling during the easy phase. Always use slow, controlled movements through a full range of motion. Start each workout with a total body warm-up and finish with a light stretching routine.
References
- Fitness and Freebies: Using Free Hand Weights
- Mayo Clinic: Improve Your Muscular Fitness; Mayo Clinic Staff; February 2011
- ABC of Fitness: Fitness Exercises
- National Institute on Aging: Sample Exercises - Strength Exercises
- Mayo Clinic: Do's and Don'ts of Proper Technique; Mayo Clinic Staff; November 2009
- Mayo Clinic: Weight Training Exercises; Mayo Clinic Staff; July 2010
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