Walking With Hand Weights

Walking With Hand Weights Fitness Training

Walking With Hand Weights Description

Walking with hand weights is an activity which provides an excellent blend of cardiorespiratory and muscular endurance work. The addition of hand weights and deliberate arm movements can increase caloric expenditure while working the upper body more effectively than conventional walking. This activity can be readily adapted to varying durations and intensities of pace. Weight and degree of arm movement can be adjusted to fit anyone's fitness level and conditioning program. This activity can be done outdoors or indoors on a track or treadmill. Always warm-up and stretch before participating in this activity.

Walking With Hand Weights Warnings

  • People suffering from chronic knee, ankle, hip, calf, shoulder, elbow, wrist or lower back pain or injury should seek medical counsel before beginning a walking program with hand weights, since some modifications may be necessary.

Walking With Hand Weights Risks

  • Tendinitis or bursitis of the knee, shoulders, elbows, wrists or arms from overuse
  • Environmental risks (for outdoor walkers): unsafe walking conditions caused by poor weather, heat stroke, overexposure to the sun, dehydration, and traffic hazards

Walking With Hand Weights Sport-specific applications

  • Racewalking

Walking With Hand Weights Equipment required

  • Hand weights
  • Footwear: comfortable fit, good tread and proper support
  • Clothing: comfortable fit, should allow freedom of movement; walkers should wear bright colors for easy spotting; should protect from the weather

Walking With Hand Weights Applicable substitutions

  • Walking in place with hand weights
  • Treadmill
  • Hiking/backpacking
  • Water walking/aqua-exercising with "water weights"

Walking With Hand Weights Reference sources, organizations and publications

  • United States Walking Association: 2142 Wesleyan Dr., Columbus, OH 43221­1830, (614) 459­9255
  • Men's And Women's Racewalking Committee: c/o Bruce Douglas, 36 Canterbury Lane, Mystic, CT, 06355
  • Dr. James M. Rippe's Complete Book of Fitness Walking, Dr. James M. Rippe and Ann Ward, Ph.D., Prentice Hall Press
  • Gary Yanker's Walking Program, Gary Yanker, Warner Books
  • The Rockport Walking Program, Dr. James M. Rippe and Ann Ward, Ph.D. with Karla Dougherty, Prentice Hall Press
  • The National Association of Mall Walkers: PO Box 191, Hermann, MO 65041 (314) 486­3945


Cardiorespiratory: Aerobic

Fitness Benefits

  • Cardiorespiratory 5
  • Flexibility 1
  • Muscular Strength 2
  • Muscular Endurance 5
  • Body Fat Recution 5

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 2
  • Coordination/Skill 2

Muscle groups used

Primary muscles: quadriceps, calves, gluteal muscles, hamstrings, hip flexors and shoulders Assistance muscles: abdominals, obliques, biceps, triceps, chest and upper back muscles

Energy expenditure

Approximately 0.048 Calories per minute per pound of body weight

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