Many years ago I discovered Heavyhands, the invention of Doctor Leonard Schwartz. These little hand weights cut up with a vigorous leg workout gave a cardio/aerobic workout comparable to a good run without any negative impact on my knees or feet. The good doctor prescribed three hours a week as more than enough to maintain a good level of fitness. A search for used books online finds that there is still a good supply of his books available at reasonable prices. If you are looking for a simple exercise that has the added bonus of feeling good and is fun, I recommend that you take a look at his books.
“Heavyhands: The Ultimate Exercise” was Dr. Schwartz’s first book published in 1982. He writes in an easy, readable style, but provides a full explanation of his extensive self-evaluation that led to the development of heavyhands. There are many varieties of exercises including walking, exercising on the spot, dancing, group exercises, etc. Somewhere in all of this, he is sure to find an exercise with special appeal to any individual.
One of my favorites is an exercise he calls a double ski pole. This involves taking strides while moving the arms in wide movements similar to the movement in cross-country skiing. This exercise was inspired by studies showing that top cross-country skiers often have higher cardiovascular and aerobic capacity than runners due to the fact that more muscles are engaged at any one time.
The author did extensive laboratory testing to determine the power requirements of the various exercises and the effect of adding extra pounds to hand weights. Exercise energy expenditure is often measured in mets, where met is the energy expended by the body at rest. A race pace of ten minutes per mile requires about thirty feet. This can be matched by double skiing with poles at a rate of forty cycles per minute with one pound weights. This increases to 13 metres, five pounds. Adjustable weights allow for progression and also make the exercise challenging for even super athletes. If I could ever handle this with ten pound dumbbells, the energy cost would increase to twenty meters.
The book contains drawings and photos illustrating the many possible exercises. Easy-to-read graphs and tables display energy requirements and calories burned for the seemingly endless selection of different exercises. Increasing the duration of exercise beyond the minimum required for fitness results in an enjoyable and highly effective weight loss program.
I recommend that you purchase a copy of this book and discover a great exercise system that can be used regardless of your fitness level or age. Purchasing a heavy handed set is a small investment that will yield huge benefits for a lifetime.