However, I walk in place. The videos I watch often suggest that I use small hand weights of one, two, or three pounds. I went just a wee tad over that, ten pounds. The idea is to add in a bit of strength training to the aerobic portion of the workout. Usually there’s not more than 15 minutes withe the weights, and it consists of a few things like curls, but mostly just holding them.
When I do that, it’s a little hard on my lower back, but I feel great (and sweaty) afterwards.
Am I looking at a future of studly manliness? Or should I start pricing wheelchairs?
I have trouble believing that anyone’s connective tissues could be put at risk by holding on to 10 lb. weights for 15 minutes, even if there’s some walking involved. Maybe there are some unusual medical conditions that increase the risk, but odds are good you don’t have those. Odds are also good that you’re not going to see any kind of significant strength gains from working out with light weights.
The fact that you’re feeling it in your lower back makes me a little nervous, though (although that may be a perfectly normal response to a workout like this; I’ve never tried it). Check your posture and make sure that nothing is amiss.
My back isn’t being hurt when I hold the weights at my sides. It’s when I have outstretched hands, especially in front, that I must change my posture, and that’s when I get the back pain. I also get it when I spend too much time doing dishes.
I don’t have time to dig out the cite now, but I’ve read in a medical journal that the risk is hyperextension of the elbow and the benefit is obtained by being sure that each arm swing raises above the level of the heart.
Hyperextension – yeah, I’m aware of that and am very careful about it. I’ve heard about the arms above the heart thing. It would be nice to read something more about that.
I’d say the pain in your back is an indication that you need to strengthen it and your abdominals.
If using the weights makes you feel good, then use them. Personally, I train like an animal and the way I feel afterwards is a huge reward. Strength training, done correctly, improves bone density, prevents muscle loss (use them or lose them), improves tendon mechanics, and joint function. Tons of studies to back this up. Google for strength training for the elderly and see for yourself.
If you’re having pain, something is wrong. Figure it out and correct it. Google for “lower back pain” and study up.
The thing to understand about joint stress is that a little bit is a good thing and too much is a bad thing. Kinda like tequila. Compulsive runners usually have joint problems because they never give themselves proper time to recover. People who train wisely get stronger and more fit and rarely have problems. I’m pushing sixty and compete in powerlifting competitions and the only problem I’ve had was when I was getting ready for a competition and pushing myself harder than I knew I should. My normal training would wipe out any casual exerciser of any age and yet I never have any of the “aches and pains” my non-training peers are always whining about.
I think you’re on the right track. Hopefully, the improvements you feel will inspire you to do even more or at least keep exercising regularly for the rest of your life. Daily exercise, along with good nutrition, keeps you young and healthy!
As you can see, there are dirrerent oppinions out there. There is more consensus on walking or running with ankle weights. Don’t. Even the softest ones bang on your foot with each step.
I’ve read recommendations in fitness magazines to walk while wearing a weighted vest rather than carrying hand weights. Googling “weighted vest walking” turns up oodles of suppliers.