Wrist weights help you enhance aerobic workouts like walking or running by toning your arms and helping to burn more calories. You also need strength training to help build muscle and maintain a good metabolism. If you wear wrist weights during your aerobic workout, you don't have to go to the gym to work on your arms.
About Wrist Weights
Wrist weights help you to get more out of your workout by causing your arm muscles to work harder. They come in different shapes and sizes and can be slipped around your wrist or wrapped around using a Velcro band. The weights are usually filled with a heavy material such as sand. The added weight during your workout builds strength in your shoulders, biceps and triceps.
Size
Wrist weights should fit well so they are not moving around while you exercise but not so tight that you cut off circulation to your wrists and hands. You don't need a lot of weight to get a good workout. Your arm weighs 8 to 14 lbs., so a 1- to 3-lb. weight will provide a good amount of resistance when you exercise.
Walking
When you walk while wearing wrist weights, you give your arms and shoulders a good toning workout. Attach your wrist weights, bend your elbows slightly and swing your arms back and forth while walking. If you swing your arms in an exaggerated way, you will give your them an even better workout and increase your heart rate.
Running
When adding wrist weights to your running routine, bear safety in mind, because running involves more muscles than walking and there is a lot of up-and-down movement. The University of Iowa recommends using weights of 1 lb. or less during intense aerobic activity like running to reduce the risk of an injury related to stress on the elbow and shoulder joints.
Alternative Uses
Wrist weights are not only beneficial during traditional exercise, they can also help you maximize any type of movement. Try wearing wrist weights while doing gardening or housework. Always add the weights to both wrists. Give your arms a good workout by strapping on your weights while brushing your teeth or hair, or even while cooking.
Risks
If you have a health condition, talk to your doctor about exercising while wearing wrist weights. Since the weights put stress on your joints, you should not use these weights if you have a degenerative joint condition. Listen to your body and find weights that feel appropriate for your workout.
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