When I use weights, two 2lb weights, while walking I imagine glue on the inside of my elbows which I hold at my sides. I do not swing my arms from the shoulders because I am aware of shoulder problems. I do bicep and tricep curls and other variations in time with my steps. I feel I get a great workout in the 20 minute time it takes me to get to work from my house. I will try using weights in my backpack and thanks for all your advice and comments.
Having to accelerate and deccelerate the weights with every swing of the arms stresses the joints in ways they are not meant to be stressed. Joints are generally designed to be compressed, not stretched (there is a reason why 'The Rack' was a medieval torture device).
I agree with Archimedes - walking faster and adding hills to your route are much safer ways of adding intensity to your walking. But if you have maxed out both these options and want to add more, you are much better off carry extra weight close to your center of gravity with a weight vest or backpack than in using hand weights.
Fitness Minutes: (7,415)
1,299 10/14/13 7:25 P
I think ARCHIMEDESII gave an excellent answer.
Another walking change you might make is to employ the High Intensity Interval Training concept where you walk fast -- slow down -- varying speeds, etc. Some people use this to great effect on their treadmills where they can change incline angles.
Fitness Minutes: (213,750)
20,966 10/14/13 11:32 A
Lots of people do it, but it's not recommended. Walking with weights increases your risk of joint injury. You really aren't burning that many extra calories holding them. A more efficient way to increase the amount of calories you burn when walking would be to periodically increase your pace so that you are walking briskly as if you were late for work. Walking up hills is another way to increase calorie burn.
And if you have a decent sports store near you, consider Nordic Walking Poles. If you want to work your upper body while you walk, walk with poles not hand weights.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.