Hand Weights
- Thread starter elvira444
- Start date
jgoycoolea
Cathlete
I am sure that many, many people, would advise against them because of injury risk.
Still, I believe that do help raise your heart rate (I've checked this with my monitor) and help you burn more calories without adding more impact to your moves. I use them every now and again. (I work out on cement and suffer from sore feet. Always looking for a way to increase intensity without hurting my feet.)
I've used my 2 or 3 lb weights (not sure how much they weigh really), as well as the things that came with my barbell set to hold the weights on the barbell. This "thing" is like a thick black steel circle (sort-of) with a hole in the center and a thick steel pin that goes thru it part of the way. It is probably only half a pound. It is surprisingly easy to hold. And even this little bit of weight increases the intensity.
That said, I NEVER use hand weights with Cathe step tapes. Her moves are just too fast. I use these hand weights with my older tapes that are NOT highly choreographed. Or I make up my own routine. I am also very CAREFUL of my movements. I don't just throw my arms around in whatever way the tapes are doing it--they are not holding weights! I tend to do standard weight movements.
For example, I like:
chest squeezes with a basic step.
"cable-like" back rows with knees up
reverse flyes with knees up
shoulder side laterals with basic step
upright rows with leg side out
bicep hammer curls with leg curls
tricep kick backs with straight leg gluteal lifts.
There is sort of a balance thing here.
I believe this sort of thing can be done safely once a week (don't want to interfere with your normal heavier lifitng) with light weights. And you must be careful not to make jerky movements. Keep them in control.
Jeanne
Still, I believe that do help raise your heart rate (I've checked this with my monitor) and help you burn more calories without adding more impact to your moves. I use them every now and again. (I work out on cement and suffer from sore feet. Always looking for a way to increase intensity without hurting my feet.)
I've used my 2 or 3 lb weights (not sure how much they weigh really), as well as the things that came with my barbell set to hold the weights on the barbell. This "thing" is like a thick black steel circle (sort-of) with a hole in the center and a thick steel pin that goes thru it part of the way. It is probably only half a pound. It is surprisingly easy to hold. And even this little bit of weight increases the intensity.
That said, I NEVER use hand weights with Cathe step tapes. Her moves are just too fast. I use these hand weights with my older tapes that are NOT highly choreographed. Or I make up my own routine. I am also very CAREFUL of my movements. I don't just throw my arms around in whatever way the tapes are doing it--they are not holding weights! I tend to do standard weight movements.
For example, I like:
chest squeezes with a basic step.
"cable-like" back rows with knees up
reverse flyes with knees up
shoulder side laterals with basic step
upright rows with leg side out
bicep hammer curls with leg curls
tricep kick backs with straight leg gluteal lifts.
There is sort of a balance thing here.
I believe this sort of thing can be done safely once a week (don't want to interfere with your normal heavier lifitng) with light weights. And you must be careful not to make jerky movements. Keep them in control.
Jeanne
Aquajock
Cathlete
RE: Hand Weights - too risky
Hello, Pam! I too am not Cathe, but that's never stopped me before . . .
Every study I've ever read or seen cited on this subject strongly recommends AGAINST using handweights during step aerobics. The increased calorie expenditure is negligible compared to unweighted hands, and the risk to the shoulder joint, as well as to the spine and knees, far outweighs any potential benefit. These same studies also indicate that, when the workload to the upper body is increased, the exerciser usually unconsciously decreases the workload of the lower body to compensate.
Further, increased heart rate in and of itself does not absolutely indicate greater cardiovascular benefits. Total cardiac output (heart rate AND stroke volume, or the amount of circulatory blood going thru the arteries with each beat) and increased oxygen uptake by the muscles determine cardiovascular benefit. Increased weightload on the arms may elevate the HR, but that may not mean you are getting better aerobic benefits.
Just my $.02 -
Annette
Hello, Pam! I too am not Cathe, but that's never stopped me before . . .
Every study I've ever read or seen cited on this subject strongly recommends AGAINST using handweights during step aerobics. The increased calorie expenditure is negligible compared to unweighted hands, and the risk to the shoulder joint, as well as to the spine and knees, far outweighs any potential benefit. These same studies also indicate that, when the workload to the upper body is increased, the exerciser usually unconsciously decreases the workload of the lower body to compensate.
Further, increased heart rate in and of itself does not absolutely indicate greater cardiovascular benefits. Total cardiac output (heart rate AND stroke volume, or the amount of circulatory blood going thru the arteries with each beat) and increased oxygen uptake by the muscles determine cardiovascular benefit. Increased weightload on the arms may elevate the HR, but that may not mean you are getting better aerobic benefits.
Just my $.02 -
Annette
jgoycoolea
Cathlete
RE: Hand Weights - too risky
That is an interesting and informative response Annette. Thank you. (Sincerely, I am not trying to be sarcastic).
Indeed sometimes I do use the hand weights because I want to take the work load of off my tired legs and transfer it to a "fresher" part while still getting in aerobics. However, I agree that there is no point if I don't burn more calories than without them.
If heart rate isn't a reliable indicator in itself I wonder why heart rate monitors are so popular, even among educated users?
To the impact issue: Is there really more risk to the spine and knees when I hold 1 or 2 lbs in my hand than when I come back down on my cement floor after doing air-born jumps? (Not that I necessarily expect you to know the answer.) Again, I use the hand weights to try and keep intensity up while keeping impact down.
Certainly I wouldn't advise anyone to do it. Wait--I guess I did really. However, I stated that I wasn't entirely sure it was a great idea. But if people like me are going to do it anyhow, I thought it was worth while to at least point out a few safety ideas.
Truly though, given that not everyone may be conscious of good form and technique--and that even then, problems can occur,-- maybe circuit training is a better alternative.
Jeanne
That is an interesting and informative response Annette. Thank you. (Sincerely, I am not trying to be sarcastic).
Indeed sometimes I do use the hand weights because I want to take the work load of off my tired legs and transfer it to a "fresher" part while still getting in aerobics. However, I agree that there is no point if I don't burn more calories than without them.
If heart rate isn't a reliable indicator in itself I wonder why heart rate monitors are so popular, even among educated users?
To the impact issue: Is there really more risk to the spine and knees when I hold 1 or 2 lbs in my hand than when I come back down on my cement floor after doing air-born jumps? (Not that I necessarily expect you to know the answer.) Again, I use the hand weights to try and keep intensity up while keeping impact down.
Certainly I wouldn't advise anyone to do it. Wait--I guess I did really. However, I stated that I wasn't entirely sure it was a great idea. But if people like me are going to do it anyhow, I thought it was worth while to at least point out a few safety ideas.
Truly though, given that not everyone may be conscious of good form and technique--and that even then, problems can occur,-- maybe circuit training is a better alternative.
Jeanne
Aquajock
Cathlete
RE: Hand Weights - too risky
Hi, Jeanne!
Couple of musings:
I think heart rate monitors are so popular because they provide exercisers with a concrete number, regardless of how (less-than)meaningful that number might be and regardless of the fact that many factors can affect heart rate, including individual physiology, food and liquid intake, medications, environmental conditions such as heat, cold, humidity, and elevation (that is not an exhaustive list). Just like bathroom scales are so popular because they give a concrete number of the person's body weight, regardless of the fact that the scale does not tell you what's fat, what's lean, what's bone and what's blood. That's why I never take a heart rate during my land workouts, and that's why I never weigh myself.
Re hand weights during step: the research I've seen doesn't object to these because of increased impact, but instead on an increased weight-load at the end of a long lever, which can create uncontrollable momentum for the arms and alter the trunk's ability to stabilize, creating uncontrollable twisting; it can also alter one's gait and stance, which can affect the knees even in a more moderate range of motion.
I know a lot of people use them, but I've never felt the need. If you want to upkick your energy expenditure during step, increase impact or plyo moves that recruit the legs more.
Annette
Hi, Jeanne!
Couple of musings:
I think heart rate monitors are so popular because they provide exercisers with a concrete number, regardless of how (less-than)meaningful that number might be and regardless of the fact that many factors can affect heart rate, including individual physiology, food and liquid intake, medications, environmental conditions such as heat, cold, humidity, and elevation (that is not an exhaustive list). Just like bathroom scales are so popular because they give a concrete number of the person's body weight, regardless of the fact that the scale does not tell you what's fat, what's lean, what's bone and what's blood. That's why I never take a heart rate during my land workouts, and that's why I never weigh myself.
Re hand weights during step: the research I've seen doesn't object to these because of increased impact, but instead on an increased weight-load at the end of a long lever, which can create uncontrollable momentum for the arms and alter the trunk's ability to stabilize, creating uncontrollable twisting; it can also alter one's gait and stance, which can affect the knees even in a more moderate range of motion.
I know a lot of people use them, but I've never felt the need. If you want to upkick your energy expenditure during step, increase impact or plyo moves that recruit the legs more.
Annette
RE: Hand Weights - too risky
I would be interested in reading any research regarding the use of weights while doing step. I use kickbox gloves to add intensity to my workouts. Holding handweights sure would seem awkward. The step is already at 8 inches and if there aren't plyo moves in the workout, the kickbox gloves (2 lbs) really make me feel like I have gotten an excellent upper body workout, and a generally more intense workout. I have added these weights for about the last 9 months or maybe a year. I haven't had any problems yet, and the benefit for me has been that my shoulders and back seem to be more defined, which is great because that is what I was shooting for. I modify the movements if they seem too fast, but after using them for this long, there aren't many tapes I won't wear them for. I use 1 lb gloves for IMAX. If someone would point me to the research that says it is dangerous I would appreciate it. Thanks in advance for the help. Janet
I would be interested in reading any research regarding the use of weights while doing step. I use kickbox gloves to add intensity to my workouts. Holding handweights sure would seem awkward. The step is already at 8 inches and if there aren't plyo moves in the workout, the kickbox gloves (2 lbs) really make me feel like I have gotten an excellent upper body workout, and a generally more intense workout. I have added these weights for about the last 9 months or maybe a year. I haven't had any problems yet, and the benefit for me has been that my shoulders and back seem to be more defined, which is great because that is what I was shooting for. I modify the movements if they seem too fast, but after using them for this long, there aren't many tapes I won't wear them for. I use 1 lb gloves for IMAX. If someone would point me to the research that says it is dangerous I would appreciate it. Thanks in advance for the help. Janet
jgoycoolea
Cathlete
RE: Hand Weights - too risky
This is the best justification or perhaps way of putting it that I've heard yet to prompt me to not use the handweights. I also likened them to wearing boxing gloves. Jeanne
This is the best justification or perhaps way of putting it that I've heard yet to prompt me to not use the handweights. I also likened them to wearing boxing gloves. Jeanne