Do You Walk With Weights?

Post from MY FITNESS PAL

Read This Before Walking With Weights

Ashley Lauretta

 BY ASHLEY LAURETTA

DECEMBER 17, 2021

17 COMMENTS

SHARE IT:

Read This Before Walking With Weights

One of the biggest milestones in our first few years of life is learning how to walk. This activity becomes so habitual it is easy to forget that it is, in fact, exercise. The American Heart Association even calls it “one of the simplest ways to get active and stay active.” A piece on walking from a 2009 Harvard Health School newsletter points out that even though walking is such an automatic human function, “modern man appears determined to walk as little as possible.”

As walking is one of the simplest — and most accessible — forms of exercise, if you begin walking for fitness and are hoping to speed up results and make the activity more challenging, it may seem harmless to just add in some weights. However, carrying weights may be doing more harm than good. Here’s why and what you should be doing instead.

PROS AND CONS OF WALKING WITH WEIGHTS

First and foremost, even though walking is something we do every day, before you start a walking routine, you should, of course, consult your doctor. Getting a regular checkup before doing cardiovascular work helps ensure your heart and lungs are at their healthiest and can effectively handle the stress of added physical activity.

When out and about, you may have seen people in your neighborhood or local park walking and carrying a set of weights and thought it seemed like a practical way to add strength training while getting cardio. However, because these are separate types of exercise, in this case, it may be in your best interest to treat it as such.

“When done correctly, walking is an effective, low-impact, low-risk exercise,” says Mark Sullivan, who provides personal, one-on-one e-coaching and counseling for runners, walkers and multi-sport athletes at iRuniCoach.com. “It is not, however, especially efficient for burning calories. While adding weights will definitely increase the calorie burning, walking with weights may also increase your risk of injury and may even cause unexpected side effects like back pain or an increase in blood pressure.”

Carrying weights in your hands can actually cause a postural imbalance and put added stress on your shoulders and neck. During a single walk, this may not be too much of an issue, but over time it can cause added stress to your joints. If you choose ankle weights, you can put added stress on your ankles and knees.

“I would not recommend anyone using ankle weights while walking due to the torque that it could cause on the ankle and knee joints,” confirms Jennifer Burningham, personal trainer and running coach at Right Track Health & Fitness. “Additionally, ankle weights while walking do not increase the value of the walk.”

WEIGHT ALTERNATIVES

You can still get in a bit of added strength work when walking both indoors and outdoors. Changing up where you walk can help you work different muscles and even increase the difficulty of your workout.

“If you want to increase your workload, add an incline to the treadmill or find a hill to walk or hike,” suggests Carmen Jackinsky, a coach and the owner and founder of Reshod Walking Shoes. “If you want to include weight training in [after] your walking workout, pack them in your gym bag for a quick post-workout routine done separately.”

Doing a separate strength-training routine is the best way to ensure you are working your muscles the correct way and avoiding injury at the same time. To get the most out of any routine, finding a coach or personal trainer can help you make any modifications you may need while teaching you how to maintain correct form and posture.

“Weight training is a much better option to walking with weights,” explains Burningham. “For example instead of walking with weights, you could start with some knee-down pushups, tricep dips, unweighted squats or a modified wall sit to begin to build strength.”


READ MORE > HOW HIGH-INTENSITY INTERVAL TRAINING CAN START WITH WALKING


THE BOTTOM LINE

When it comes down to it, most trainers agree that you don’t need to walk with weights. It is best to focus on building strength separately and making sure your walking form is as efficient as it can be.

“It’s really not necessary to use hand, wrist or ankle weights when walking,” reiterates Sullivan. “You will probably benefit more by adding supplemental weight training separate from your walking routine. And if you’re just starting an exercise program or have not been active for a while, using weights may provide too much of a challenge.”

Before you start a program, set your fitness goals and make sure the work you are putting in aligns with what you are trying to achieve. You’ll probably find walking with weights actually hinders your progress.

“Do you want better cardio fitness, strength or both,” asks Jackinsky. “My fitness goal is to walk fast and efficiently. Adding weights while I walk will slow me down. Resistance bands are a better way to target muscles that I want to challenge; I also do multiple hill repeats on a gradual incline. Yes, strength training is a part of my overall plan, but I work on strength building separately.”

Add Those Pumpkin Seeds!


When I think of pumpkin seeds, I will always remember Halloween as a kid, carving the pumpkins and smelling the seeds roasting in the oven. At the time, I was just eating them because they tasted great! I didn’t know I was doing something good for my health.

Pumpkin seeds are packed with antioxidants, minerals, and vitamins that can benefit your overall health. They are also a great source of protein!

Check out the video from NATURAL HEALTH REMEDIES for more!

Cold Showers Are Causing Heart Attacks In Young Adults??

I don’t know if you have heard but many healthy young adults are developing heart issues, and some are suffering heart attacks from this. It is so sad to hear these stories and, unfortunately, no one can seem to figure all this out.

If you did a google search a month ago for the benefits of cold showers, you would find many links to videos and studies that show how good they can be for you. Heck, at Eatthedamnsalad, we have written about it. I use a cold shower on a daily basis for many of the benefits. Cold showers and ice baths have been used by athletes for a LONG time to recover from hard workouts. There are many studies that show cold water will help your immune system, which is something we all could use. Now, I’m sure the caveat is that if you have heart issues, don’t jump into an ice bath or have the water at the coldest level. Just as if you have heart issues, don’t go out and run a marathon, start with a half-mile walk.

The reason I bring this up is if you google “cold shower” today, you are going to find that cold showers could be the cause of the rise in heart attacks in the youth. Interesting, as I’m sure our media will soon be jumping all over this and investigating cold showers as the main cause of all the heart problems. We may even see the leading health experts interviewed and warning us not to partake in this deadly habit! I’ll make the popcorn as I know this will be interesting.

For me, I will continue this daily habit as I know the benefits are incredible for my health.

Until next time…#eatthedamnsalad

Cold Showers Offer Many Health Benefits!

I have written about cold showers in the past but it always helps to talk about them again. There are so many health benefits when you embrace the cold as it hits your body. Cold showers can help stimulate the immune system which is always a good thing! They can also help lower blood pressure and keep you alert during the day. As with anything else, you would start with a short time and build from there. However, you will be surprised how your body adapts to them!

Check out the video from NATURAL CURES for more!

Let’s Talk About Our Immune System And Natural Immunity Again!

Follow the science!

That has been the mantra during this pandemic. Unfortunately, the only “science” to follow, according to the state run media, is that what the government deems legit. If there is one thing we should learn from history is the government is not there for our best interest.

This isn’t a condemnation on those who took/take the shot or those who wear masks on a daily basis. I understand where you are coming from as for 2 years you have been scared into thinking this is the only way to stay safe. What I say is do those things for your safety, not for anyone else’s. You getting the shot or wearing the mask is NOT protecting me, no matter what the state media/government says. We are getting so much more valid information from science, and that makes sense! We knew from the beginning there were many unknowns so why can’t we be open to new evidence on the masks and shots?

I understand people got sick, some very severe, most with minor symptoms. I understand people died from all this, and that is sad. What is also sad is new, relevant science is not only not followed, but treated as dangerous because it doesn’t go along with a narrative. That is not following the science. And I understand our immune system is VERY powerful and we have so many things we can do on a daily basis to keep it strong. A new study below shows just how powerful that immune system it. That is why I take Juice Plus every day and #eatthedamnsalad as often as possible. The science is NOT settled!

Check out the study from the NEW ENGLAND JOURNAL OF MEDICINE here!

Until next time…#eatthedamnsalad

Make Your Skin Healthier!

Skin care products are easily a multi-million dollar industry. It isn’t just about what we put on our skin to make it healthy. What we eat and drink can make a huge difference!

Cucumber and lemon are very powerful for so many aspects of our health. Helping us with healthy skin is among them!

Check out the video from NATURAL CURES for more!

Short Bursts Of Exercise Have Huge Benefits!

Post from MY FITNESS PAL

How Short Bursts of Exercise Can Benefit Your Health

Kevin Gray

 BY KEVIN GRAY

OCTOBER 15, 2021

NO COMMENTS

SHARE IT:

How Short Bursts of Exercise Can Benefit Your Health

https://2d9ab5eafc58944cd06eab602fea749b.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html

According to the latest Physical Activity Guidelines for Americans — a report published by the U.S. Department of Health and Human Services — adults should aim for 150 minutes of exercise each week. Ideally, this exercise is spread throughout the week and consists of both cardio and strength training. Thirty-minute workouts performed five days per week are a great way to reach 150 total minutes, but that’s not the only way to get the job done.

Research has shown shorter periods of activity (often dubbed “exercise snacks”) can be combined throughout the day to meet the recommended total. In some cases, doing a few quick workouts controls blood sugar better than doing one longer workout.

Short bursts of exercise reduce health risks and benefit your heart and brain and lead to weight loss,” says NYC-area certified fitness trainer Jessica Mazzucco. “When you engage in a short burst of activity or a 10-minute workout and accumulate up to 30 minutes a day, you elevate your heart rate each time. This can lead to reduced blood sugar levels and decrease your risk of metabolic disorders.” She notes that other benefits may include a boost to your concentration, memory and mood.

FIT EXERCISE SNACKS INTO YOUR DAY

Going to the gym first thing in the morning or working out at the end of a long day can be difficult — you’re likely low on energy and short on time. But most of us have a few minutes of downtime sprinkled into our regular schedules. Mazzucco suggests harnessing these moments to squeeze in a quick workout.

Try waking up a little earlier than usual, and use the extra time to engage in some brisk exercise. Fit a short workout into your lunch break, during a lull in your workday, when you get home from work or before you go to bed. If you find a few different periods to move, you can tally that time up to reach the 30-minute goal with ease.

“Making a fitness plan can also help you stay on track with your goals,” says Mazzucco. “Try setting aside 10 minutes of free time three times a day. Mark it in your calendar, and try to stick to that time. Remember consistency is key in reaching more substantial results. It will then become easier to complete your exercises and become more like a daily routine.”

5 QUICK WORKOUTS TO TRY

Below, Mazzucco recommends five workouts you can do anywhere — at home, in your office or even outside — quickly and with minimal equipment. Do one exercise in the morning, one at lunch and one in the evening (or string them together however your schedule allows), and you’ll accumulate 30 minutes of heart-healthy exercise.

For each set, aim for 30 seconds of work and 20 seconds of rest, and repeat each set 3–4 times.

MOUNTAIN CLIMBERS

Mountain Climbers

Get into a pushup position on your hands and toes. Alternate pulling your legs in toward your chest. As you pull one knee in, the other leg moves back to the starting position.

BEAR CRAWLS

Get into a tabletop position on your hands and knees. Brace your core and slightly lift your knees off the ground. Move your right hand and left foot forward at the same time, placing them back on the ground about a foot in front of where they were. Continue moving forward by moving the left hand and right foot, and then alternating back and forth. Do not rotate your hips or spine throughout the movement.


CLICK TO TWEET THIS ARTICLE > Good news: Longer workouts might not be the best for our health. Read more on the @myfitnesspal blog. #exercise


SQUAT JUMPS

Squat Jumps

Stand with your feet hip-width apart and sink your hips down and back into a squat position until your thighs are parallel to the floor. Then jump into the air and land softly back in a squat position.

UPRIGHT ROWS

“Purchasing a resistance band can help with arm and shoulder exercises, and they are easy to take to work or wherever you go,” says Mazzucco. Place the resistance band beneath your feet, and stand with your feet hip-width apart, resting your hands on the front of your thighs. Pull the handles up toward your chin, about chest height, so your elbows are facing out and up at the top of the move. Make sure your core is engaged and your back is straight.

BURPEES

Squat down, place your hands on the ground, and jump your legs and feet back into a plank position. Then, jump your legs forward and return to a squat position. Then, jump into the air with your arms over your head to complete the rep.

For more fitness inspiration, check out “Workout Routines” in the app to discover and log a wide variety of routines by performance specialists. Or build your own routine with exercises that fit your goals.

Do You Struggle With Varicose Veins?

While varicose veins may not be life threatening, they can be accompanied by fatigue and pain in the legs. Most of us will deal with varicose veins at some point in our lives.

Have you heard of white mulberry? Making a tea from the leaves is a great way to reap the healthy benefits!

Check out the video from NATURAL CURES for more!

So Many Benefits Of Eating Salad!

Of course salad is good for you. And, yes, I am eating a DAMN SALAD while writing this!

Some are obvious, such as help you to control your caloric intake. Did you know that having a salad can help you sleep better? Of course it can! When you feed your body better food, other things such as sleep are better. Salad is also great for your muscles!!

Check out the video from NATURAL LIFE for more!

Speed Up That Fat Burning!

When we are looking to lose weight, we are more specifically talking about losing fat. While there are no magic bullets, there are many things we can do to speed up the process. Exercise is an obvious must, but getting the rest/recovery is just as important. There are many habits outside of exercise that can also be beneficial. Better sleep is one of them!

Check out the video from DR ERIC BERG DC