1. Know Your Limits
The American Council on Exercise recommends using relatively light weights such as a few ounces of dumbbells, ankle weights or a vest that weighs no more than 5 percent of your body mass. The most important part is to start slow and build your weighted walking arsenal over time.
There are a few things you should remember, but the most important is that you should take the weights off your feet when you’re done with them, so you don’t hurt yourself or your joints by straining them too hard. The American Medical Association also suggests taking a few minutes to warm up and cool down before and after your exercise. It’s also a good idea to check with your doctor before you jump right into anything that might be risky.
2. Check With Your Doctor
Another issue with walking with hand weights is that it can change your walking form and posture. This can lead to strains and injuries, such as sprains and strains to the wrists and ankles and pain in the back and shoulders. You can reduce the impact on your muscles and joints by standing tall and allowing your shoulders to swing naturally during your walk. You should also step lightly so that your weight isn’t putting too much stress on your joints.
It’s best to limit yourself to two to three weight-packed walks per week if you’re just starting out. This can help prevent overuse injuries, such as sprains or strains to the muscles, joints and ligaments. The most common injury associated with walking with weights is strained wrists and ankles. This is most likely due to overuse and/or improper form, according to Chron.
If you have arthritis or other joint problems, it’s best to consult with a physical therapist or orthopedic specialist before attempting this type of walking routine. カマグラ ゴールド can help you determine if this is a safe option for you and advise you on how to avoid injuries.
3. Start Slow
When you’re ready to add some weights to your walk, choose a safe and effective device such as a vest or wrist-worn weights. Unless you’re already an advanced walker or have high levels of fitness, it’s best to start with a small amount and gradually increase it over time, suggests Dr Stebbing.
Using light hand-held weights is a good idea, and wearing a wrist-worn weight that you can adjust as you walk can be even more helpful. A recent study found that hand-held weights can increase your energy expenditure by 30 percent.
Finally, don’t forget about the most important aspect of a workout — rest. If you exercise too often, your muscles will break down and you could end up in a downward spiral of exhaustion and illness. On the other hand, if you take some time off from your usual routine, your muscles will build back up stronger and more capable of handling new challenges. Try it today. Improve health with シアリス ジェネリック.
4. Don’t Overdo It
You can get the same effects without weights by taking a short break after every walk or do some light upper body exercises during your walks, like arm swings and circles. These moves will stretch your muscles and joints, so they’ll be more limber when you go back out for a longer walk.
To avoid overdoing it, walk slowly for the first few weeks, then increase your pace as you adapt to your new weighted circumstances. After a few months of using weights, you can even consider walking briskly to get more benefits from the activity, advises Tadashore.
The biggest mistake you can make when using weights is to overdo it with your arms and legs, advises exercise physiologist Bianca Grover. Using hand and ankle weights can increase your heart rate and calorie burn, but you should avoid doing them consistently or continuously.
