The dumbbell is a free weight consisting of a short bar with a metal ball or disk at each end. Dumbbells are lifted for exercise and muscular development. Recreational gym users as well as athletes use dumbbells. They may be the sole equipment used to strengthen the body, or they may be used to complement a strength training program that features resistance machines.
Workout
An entire workout with lightweight dumbbells may achieve your desired goal. They can be just as effective as any other piece of workout equipment. Use dumbbells to isolate certain muscles or muscle groups, and you'll have a greater range of movement and therefore find those hard-to-reach muscles. Light dumbbells tone, strengthen, rehabilitate or shape muscles, as long as the exercise is regular and kept up for a long enough period of time. You should not forget to take rest intervals so that the fatigued muscle can continue for another set. The term "light" when evaluating the weight of the dumbbells is relative, depending on your strength and experience.
Safety Tips
Dumbbells come in many sizes, beginning at 2.5 lb. The use of weights affects their definition as light weights. If you are a beginner, the most important things to focus on are safety without injury, muscle control, muscle fatigue and muscle recovery. If you're first attempting to tone up, keep the weight below 10 lb; start with 2.5 lb., then slowly move up in weight according to muscle capability. For toning, the number of exercise repetitions should be high; begin with about 10 and advance from there as tolerated. Keep the number of sets at one to two.
When using any type of weights, warming up before exercise is always a wise step. Aerobic exercise and stretching are effective warm-ups. As a safety measure, use a spotter whenever possible.
Aquatic Exercise
Using light weights in water can offer many benefits. The force of the water exerted on the body improves circulation, and the buoyancy in the pool makes the exercise non-weight bearing while still increasing muscle strength. Using light dumbbells is beneficial because their resistance against the water causes the muscles to apply more force without causing muscle and joint soreness or stress. For best results, the American Arthritis Association suggests exercising in water that's approximately 92 to 94 degrees Fahrenheit.
Rehabilitation
Light-weight workouts are often incorporated into cardiac, musculoskeletal or postoperative rehabilitation. They can also be part of a physical therapy program or a regular workout for seniors. When you're weak or recuperating from an illness or condition, always seek the proper diagnosis and workout regimen from a qualified physician. If the prescribed workout becomes to stressful or painful, discontinue the exercise and contact a physician immediately.
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