What Are The Differences Between Walking Weights & Exercise Weights?

Adding weight to your daily exercise can help you burn more calories, but you must perform the exercises correctly to avoid injury. Exercise weights come in a variety of forms, while walking weights are limited to two major types. Weights used for walking can also be used for exercise, depending on the weight and type of weights you use.

Function

Both types of weights are used to increase the number of calories burned, for weight loss and to increase strength. Walking while holding hand weights allows you to perform arm curls to increase your metabolism, which increases the number of calories you burn. The extra weight you carry also creates more resistance in your daily walk, which burns more calories than walking without weights. Exercise weights usually weigh more than those used for walking. Performing repetitions with the exercise weights helps you gain muscle. The more muscle you gain, the more calories your body will burn while at rest, and the stronger you will become.

Types

Walking weights are most often small, hand-held dumbbells with a rubber or plastic coating. These are easy to clean and do not slip from your hands easily when you start to sweat. Some people also use weighted vests while walking. These help provide a good workout; the additional weight is evenly distributed around the core of your body. Exercise weights come in several forms, including free weights, such as barbells and dumbbells; plate weights, used to increase the weight on machines or held in the hands for additional resistance; and stacked weights, found on most exercise machines.

Similarities

Walking weights can be used as exercise weights if you do not have much upper body strength and can only lift a pound or two. These weights are often used in physical therapy clinics for rehabilitation exercises for people who recently had an elbow or shoulder injury or surgery. Dumbbells used for exercise are simply larger, heavier walking weights, but are usually not rubber coated.

Warnings

Start with 1-lb. walking weights until they are not challenging, then move up to 2-lb. hand weights. Don't increase the weight by more than a pound at a time. Some companies market ankle weights as good walking weights, but these are bad to use when walking -- they put additional stress on your knee joints, which may result in a knee injury. Walking while holding heavy exercise weights can strain your wrists, elbows, shoulders and back, and should be avoided.

Considerations

According to The Walking Site, walking with hand weights is not recommended. The site says carrying weights will "increase your blood pressure, place strain on ligaments and tendons and may contribute to joint problems." However, UC Berkeley's Wellness Letter says hand weights are fine to use when walking, as long as they are used carefully. The Wellness Letter suggests using weights that allow the natural swinging motion of your arms while walking to avoid muscle soreness and possible injuries and not to attempt to use weights that are equal to more than 10 percent of your body weight. The Wellness Letter does say you should avoid using hand weights while walking if you have high blood pressure or heart disease.