There are dozens of fitness products on the market, ranging from enhanced calorie-burning shoes to thousand dollar treadmills to cutting-edge, ergonomic weight training equipment. However, you don't need to have a lot of money to buy great workout supplies, especially since one of the most effective tools for developing strength, power and fitness is a simple pair of dumbbells.
Benefits
Strength training with dumbbells has a number of physical benefits that not all other types of exercise offer. According to MayoClinic.com, resistance work with dumbbells can reduce chronic pain, increase your stamina, help you lose weight or stay at a healthy weight, improve your focus, reduce your risk of injury and strengthen your bones and muscles. Lifting dumbbells can also help you stay fit as you age. Although your body composition naturally gains fat and loses muscle as you grow older, strength training with weights can counteract that process.
Strength
According to the American Council on Exercise, dumbbells may be the most effective way to improve your strength and power. Fortunately, the basic moves are very easy to learn and perform, and as you begin to look for more of a challenge, you can just pick up heavier weights and do the same moves. Try starting out with a basic dumbbell row. With a weight in one hand, place your feet together, bend slightly at the knees, bend at the hips and keep your back as flat as possible. Hold the dumbbell at your side and tighten your abs. Slowly lower the weight and then row back, bringing the weight to about hip level before you lower it down again and repeat the move. Aim for eight to 12 reps.
Cardio
Although dumbbells are primarily used for strength training, you can also use them to pump up your cardio workouts and burn more calories. Try holding very light hand weights while jogging or walking to add a mild element of resistance and force your muscles to work harder. You can also use moves that combine aerobics and strength. For example, hold medium-weight dumbbells at your sides. As you step forward with one leg and drop into a forward lunge, do a bicep curl with the weights. Then, go back to your standing position and step into a backward lunge. As you do, lift the weights to shoulder height in a lateral raise. Keep up the movements until you need a break.
Considerations
If you don't hold weights correctly or if you have improper form while doing exercises, you could strain your joints and muscles or increase your risk of injury. For that reason, you should always watch a demonstration of how to do an exercise with weights from a personal trainer, physical therapist or fitness professional before you do it yourself. It's also wise to talk over any new workout plan with your doctor before beginning.
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