Walking can improve cardiovascular health and burn fat. In addition to the aerobic benefits of walking, muscle building can be added to your walk with the use of light dumbbells or other weights, such as commercial hand or wrist weights or other homemade weights you wish to carry. Knowing what muscles to work and how to exercise them will take your power walks to a new level.
Biceps Curls
Coordinating the swing of your arms with the strides of your legs is easy when doing biceps curls. Work these muscles in your upper arms by starting with your arms fully extended and straight down, with your palms facing forward. Slowly raise your hands (or one hand at a time) by bending your elbows until your hands are about even with your shoulders, or you are able to go no farther. Hold for one second, then lower your hands and repeat.
Do not let gravity bring the weights down, or you'll use less muscle. Instead of lowering the weights all the way down, stop while your arms are still slightly bent, which will require you to use your biceps muscles to slow down and stop. Hold one or two seconds before raising again.
You can perform the curls by alternating arms, curling both arms at once or curling one arm for 10 to 12 repetitions, then curling the next. For added benefit, hold one arm at the halfway point (arm parallel to the ground), while performing a full curl with the other arm. You can vary the exercise by starting with your arms at your sides, palms facing your hips.
Triceps Extensions
Holding your dumbbell or other weight, place one arm straight in the air, with your palm facing forward, so that you can see the back of your hand. Lower your arm by bending your elbow backward, so your thumb touches your back in between your shoulder blades. Do not let gravity drop your arm. Hold for one or two seconds, then raise your arm straight back up, turning your arm forward so your palm faces outward again. You can perform this exercise using both arms at once, or you can alternate arms.
A variation of this exercise has you starting with your arms hanging at your sides, palms facing you, then raising them slowly backward. Hold for one or two seconds at full extension, then slowly lower. Experiment with leaning forward while performing this exercise, and/or an elbow bend when bringing the weight back down.
Flyes
To build pectoral muscles, straighten your arms away from your body so that they are shoulder height and parallel to the ground, with your palms facing forward. Move your arms inward, keeping them straight, bringing your hands close together at chest height. You may have a slight elbow bend during the forward motion, but you should primarily use your pectoral (chest) muscles to perform this exercise, not your biceps (arms). Return and repeat. Experiment with this exercise by bringing your arms together and having your hands meet at different points, such as above your head and near your navel, or by leaning forward slightly.
Be sure to use good posture and control, since this exercise can place a strain on your back if your weights are too heavy and you begin to use other muscles to compensate. Notice if the exercise you are doing is working your chest muscles, or if you are relying mostly on your arms or back muscles.
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