Adding free weights to your walking regimen will multiply the benefits that you reap from exercising. Your endurance will improve, you will get stronger and your bone density will increase. In "Essentials of Pathophysiology," Carol Porth lists walking as one of the best weight-bearing exercises and emphasizes the importance of maintaining bone mass. Carrying free weights effectively increases the force on your bones, as well as demanding that your muscles work harder.
Step 1
Carry dumbbells. Simply carrying one dumbbell in each hand while you walk will increase your caloric expenditure because of the extra weight that you are moving. Start with light weights, about one or two pounds. You might be surprised how heavy they seem after 30 minutes of exercising.
Step 2
Lift weights. After you are comfortable just carrying the weights, start doing exercises with them while you walk. Begin with an overhead press by holding the dumbbells at your shoulders and pressing them up until you have fully extended your arms. Then do upright rows. Frederic Delavier explains how to do these in "Strength Training Anatomy": hold the weights down in front of your body, then lift them along your body to your chin, raising your elbows as high as possible. Next, do triceps extensions by holding the weights straight overhead and bending your elbows to lower the dumbbells behind your head. Finish with bicep curls.
Step 3
Use ankle weights. Strapping on ankle weights will make your legs stronger and use more calories when you walk. Start with light weights and gradually progress to using heavier weights or even high-stepping, marching double-time, or doing fancy kicks while you exercise.
Tips and Warnings
- Practice your dumbbell exercises in front of a mirror before you attempt them while walking. It is important to always use good form while lifting weights; practice until you can do it right.
- Stay close to home on your first walk with weights. You do not want to be too far from home if your weights feel heavier than you imagined they would.
Things You'll Need
- Dumbbells
- Ankle weights
References
- "Essentials of Pathophysiology: Concepts of Altered Health Sciences"; Carol Mattson Porth; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
Member Comments