Walking is considered cardiovascular exercise. Doing this simple exercise regularly helps you control your weight, lower your blood pressure and manage type 2 diabetes as well as lower your bad cholesterol and raise your good cholesterol. Using dumbbells while walking offers more heath benefits in comparison to walking without them, but this benefit comes with risk.
Weight
The maximum recommended weight for dumbbells while walking is 3 lbs. in each hand. Increasing the weight places more stress on the muscles and joints in your upper body. This added stress can lead to injuries.
How It Works
Two-thirds of the oxygen uptake and calorie-burning benefits of holding dumbbells while walking is attributed to the user swinging his arms more than when walking without them. By simply engaging your upper body while walking, the health benefits increase.
Calories
Holding dumbbells while walking increases the amount of calories you burn by 5 to 15 percent in comparison to walking without them according to information from the American College of Sports Medicine.
On the Treadmill
Some people hold dumbbells while walking on the treadmill. However, you have other options to intensify your workout when you use cardio machines that do not place your joints and muscles at risk for injury. To increase the amount of calories you burn while walking on the treadmill increase your speed, resistance level or incline instead of carrying dumbbells.
Dumbbells vs. Ankle Weights
Some fitness enthusiasts use ankle weights to intensify their workout while walking. However, carrying weight in your hands is more beneficial. Holding dumbbells increases your heart rate five to 10 beats per minute, while ankle weights increases your heart rate three to five beats per minute. Holding dumbbells increases your oxygen uptake by 5 to 15 percent, while ankle weights increase your oxygen uptake by 5 to 10 percent. Additionally, wearing ankle weights alters your gait which has the potential to cause injury and musculoskeletal pain.
Dumbbells vs. a Weight Vest
Wearing a weight vest for walking and other activities is becoming popular with fitness enthusiasts. Dumbbells and weight vests produce comparable results when it comes to burning calories. Walking with a weight vest that is about 20 percent of your body weight increases the amount of calories you burn during your workout by 14 percent, compared to holding dumbbells which burns 5 to 15 percent.
Warning
Walking with wrist weights is preferred to walking with dumbbells for some people who experience an exaggerated blood pressure response because of the gripping required to hold the dumbbells.
References
- American Council on Exercise; Do the Benefits Outweight the Risks if Individuals Hold Dumbbells in Their Hands While Doing Step Aerobics or Other Activities?; Cedric Bryant
- "Fitness"; Walk or Run! Off Bulge; Holly St. Lifer
- "Fitness"; Can Weights Boost Cardio Calorie Burn?; Betsey Stephens; 2006
- MayoClinic.com; Walking; Trim Your Waistline, Improve Your Health; 2010
Member Comments