Answers (12)
3
Any type of walking will have the pizoelectric effect, in fact sitting in an improper posture will also have that affect due to the body fighting gravity.
If I am reading this right what you are asking is in reference to Wolf's Law where bone density is directly proportional to the stress placed on it. The addition of a couple of pounds will have no bearing on her goals, but jogging/running will have a better effect as the forces of impact are much greater than that of walking with weights, better yet sprinting will increase the stress place on the skelatal system even more(of course these may be contraindicated).
If the need to add external load during locamotion is absolutely set in her mind then an adjustable weight vest would be your best be. With that being said, plain 'ol resistance training should provide the necessary stress for bone remodeling.
If I am reading this right what you are asking is in reference to Wolf's Law where bone density is directly proportional to the stress placed on it. The addition of a couple of pounds will have no bearing on her goals, but jogging/running will have a better effect as the forces of impact are much greater than that of walking with weights, better yet sprinting will increase the stress place on the skelatal system even more(of course these may be contraindicated).
If the need to add external load during locamotion is absolutely set in her mind then an adjustable weight vest would be your best be. With that being said, plain 'ol resistance training should provide the necessary stress for bone remodeling.
1
There is no osteogenic benefit with walking with weights. The amount of weight is much too light to stimulate bone growth and the weights are placed in the worng area to be effective She would do much better to utilaize a weighted vest in an structed exercise program that includes weight training tageted at the hip and spine.
Dr. Carol Zehnacker, DPT
Dr. Carol Zehnacker, DPT
1
Please, always keep ankle weights light if walking with them. Unlike a heavier boot or shoe, the weight is being distributed over top of the ankle. may not seem like a lot of pressure on the joint at first but over distances...
Same thing with shoulders and hand weights.
Continuous bouncing + rotator cuff = Ouch!
Same thing with shoulders and hand weights.
Continuous bouncing + rotator cuff = Ouch!
0
Good afternoon...
I wanted to give you a quick response to your question while I had a minute. There is a both a negative and positive result when walking with weights. The first would be to NEVER walk with ankle weights. In doing so, you are causing un-necessary stress to your hips if you are not walking with a proper gait. Walking with weights in your hands is completely acceptable though! On the positive side, any "weight bearing" exercise will help benefit the bones and reduce the risk of Osteoporosis. I hope that helped?
I wanted to give you a quick response to your question while I had a minute. There is a both a negative and positive result when walking with weights. The first would be to NEVER walk with ankle weights. In doing so, you are causing un-necessary stress to your hips if you are not walking with a proper gait. Walking with weights in your hands is completely acceptable though! On the positive side, any "weight bearing" exercise will help benefit the bones and reduce the risk of Osteoporosis. I hope that helped?
0
I would never recommend walking with hand weights. I have seen too many people swinging their arms uncontrollably putting their shoulders at risk for injury.
0
Relative to bone building. Any movement that requires impact will benefit the skeletal structure. Is the relationship linear with weight, meaning do we increase bone building linear with increased impact (through wearing ankle weights) I believe it would be safe to say YES. However, I would rather bypass the weights in avoiding unnecessary strain upon knees, hips and ankles.
0
In regard to walking with a weighted vest, this is often recommended for people without a diagnosis of osteoporosis in the spine, however, if you have a client with this condition, loading the spine is not recommended.
I agree that walking with ankle weights and hand weights is contra-indicated. I've seen people with wrist and elbow issues related to holding hand weights (or even, in the day, a Walkman).
I agree that walking with ankle weights and hand weights is contra-indicated. I've seen people with wrist and elbow issues related to holding hand weights (or even, in the day, a Walkman).
0
I've always been under the school of thought that walking, running, etc. with hand and/or ankle weights places excessive stress on the joints in question. The possible negative effects far outweights any positive ones, so I would just shy away from it.
0
I think Shawn Fears said it best.
Using hand weight and ankle weights certainly increases the intensity of the workout when walking, and may help increase heart rate for those who cannot run or jog, but the added weight is too insignificant to really see an improvement in bone density or bone health... better results can be had through traditional strength training.
Adding weight to the hands or ankles may also significantly alter the natural gait of the participant as well; definitely not a good idea for anyone, especially those that train intensely or competitively.
A better idea to increase intensity (without having to run) would be to add a weight vest, add incline, or perhaps throw in some walking lunges or stationary squats every "x" number of minutes/miles/etc.
Using hand weight and ankle weights certainly increases the intensity of the workout when walking, and may help increase heart rate for those who cannot run or jog, but the added weight is too insignificant to really see an improvement in bone density or bone health... better results can be had through traditional strength training.
Adding weight to the hands or ankles may also significantly alter the natural gait of the participant as well; definitely not a good idea for anyone, especially those that train intensely or competitively.
A better idea to increase intensity (without having to run) would be to add a weight vest, add incline, or perhaps throw in some walking lunges or stationary squats every "x" number of minutes/miles/etc.
0
For the general population, I don't recommend the use of ankle or hands weights during cardio activities. remember the goal should be either cardio or resistance. If a client doesn't perform proper exercise technique and body alignment, I wouldn't give the client more weight for any exercise.
Maybe for certain athletes, maybe it can be used for enhancing some performance. Will there be significant increases in performance? Not enough research. I'm more concern with the benefit/risk ratio.
Who are the majority of our clients? Athletes? probably not. More so general and special population.
As an AFAA Certification Consultant/Examiner
My advise...DON"T USE THEM FOR CARDIO.
USE WEIGHTS FOR RESISTANCE TRAININGS.
Maybe for certain athletes, maybe it can be used for enhancing some performance. Will there be significant increases in performance? Not enough research. I'm more concern with the benefit/risk ratio.
Who are the majority of our clients? Athletes? probably not. More so general and special population.
As an AFAA Certification Consultant/Examiner
My advise...DON"T USE THEM FOR CARDIO.
USE WEIGHTS FOR RESISTANCE TRAININGS.
0
I think all the major points and issues have been stated; yes, there could be some good stress on the musculature, yes, some bone benefits could be had (but probably minimal), BUT the added load, and its affect on gait and overall form make the practice too risky for the average exerciser (maybe more trained athletes could employ similar techniques?).
Didn't Len Kravitz do some research on this (or maybe just review it?).
Didn't Len Kravitz do some research on this (or maybe just review it?).
0
Teresa, if you enjoy reading research you will enjoy reading the following article:
Physiological responses to walking with hand weights, wrist weights, and ankle weights.
Below is a copy of the abstract. You will need to find someone who is ACSM certified and who is a member to read the entire research study.
All the Best!
Medicine & Science in Sports & Exercise:
Original Investigations: PDF Only
Physiological responses to walking with hand weights, wrist weights, and ankle weights
GRAVES, JAMES E.; MARTIN, A DANIEL; MILTENBERGER, LENORA A.; POLLOCK, MICHAEL L.
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Abstract
To compare the blood pressure (BP) responses to exercise with 1.36 kg (3.0 1b) hand-held weights (HW), wrist weights (WW), and ankle weights (AW), 12 sedentary males (20.8 +/- 1.2 yr) completed three randomly assigned treadmill exercises at 75% maximum heart rate (HR) reserve. Systolic and diastolic BPs among HW (181.2 +/- 21.9 and 73.2 +/- 7.9 mm Hg), WW (180.1 +/- 27.2 and 71.0 +/- 10.1 mm Hg), and AW (183.8 +/- 26.8 and 71.7 +/- 7.8 mm Hg) were not significantly different (/>>0.05). When compared to exercise with no weights (NW), only the diastolic BP for HW was significantly different (+4.4 mm Hg, P
Physiological responses to walking with hand weights, wrist weights, and ankle weights.
Below is a copy of the abstract. You will need to find someone who is ACSM certified and who is a member to read the entire research study.
All the Best!
Medicine & Science in Sports & Exercise:
Original Investigations: PDF Only
Physiological responses to walking with hand weights, wrist weights, and ankle weights
GRAVES, JAMES E.; MARTIN, A DANIEL; MILTENBERGER, LENORA A.; POLLOCK, MICHAEL L.
Collapse Box
Abstract
To compare the blood pressure (BP) responses to exercise with 1.36 kg (3.0 1b) hand-held weights (HW), wrist weights (WW), and ankle weights (AW), 12 sedentary males (20.8 +/- 1.2 yr) completed three randomly assigned treadmill exercises at 75% maximum heart rate (HR) reserve. Systolic and diastolic BPs among HW (181.2 +/- 21.9 and 73.2 +/- 7.9 mm Hg), WW (180.1 +/- 27.2 and 71.0 +/- 10.1 mm Hg), and AW (183.8 +/- 26.8 and 71.7 +/- 7.8 mm Hg) were not significantly different (/>>0.05). When compared to exercise with no weights (NW), only the diastolic BP for HW was significantly different (+4.4 mm Hg, P
