Unfortunately, there is some conflicting information about using weights during your walk. Many believe the only way to change the intensity of your walk is by walking faster, increasing your distance, or including hills in your walk. Others state that using hand weights, ankle weights, or wrist weights cause your body to focus on certain muscles.
Those who believe in using weights, say it is best to use weights between one and three pounds because that amount will increase your heart rate and help you burn more calories without causing possible injuries. Furthermore, if you choose too heavy a weight, it can change your posture and your stride. In addition, if your knees are bad or other issues, use the lighter weights.
When walking with weights, it is important not to increase your swing or change the swing into curls. If you do that, you are adding in a strength training element which could hurt you because it puts extra stress on joints or leads to a muscle imbalance which makes it easier to injure yourself. Furthermore, many state that if you want to carry weights, wrist weights are the best choice because you will not elevate your blood pressure the way hand weights do. Just make sure you continue doing your regular arm movement. If you do not own any weights, carry a bottle of water in each hand and you'll get the same results.
According to one piece of research when people carry around one pound of weight in their hands, they tend to walk faster. In addition, the little bit of extra weight is good for those who do not want to increase their speed or the total distance walked.
It has been suggest that using a weighted vest rather than wrist weights, ankle weights, or hand weights is the best way to use weights because the extra weight is being added to your frame rather than at the periphery. If a person wears a vest weighing 10 to 15 percent of their body weight, they will burn more calories without feeling as if they are working harder. In addition, wearing a vest also encourages your bones to build new cells which helps your bone density. However, do not use a vest if you have issues with your back or neck.
Finally, do not use weights more than a couple times a week to get the most effect from their use. Let me know what you think, I'd love to hear. Have a great day.