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Walking with Weights
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Many serious walkers choose to boost their workout by adding weight to the wrist or ankle or walking in weighted shoes. Walkers claim that walking with weights this way tends to burn more calories and can help build muscle strength. Most experts however point out that walking a longer distance rather than adding weights will actually burn more calories; furthermore walkers run a high risk of incurring injury or strain by adding weights.
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Some walkers also carry hand weights while walking and most experts also advise against this. Walking with weights in your hands can place strain on tendons and ligaments and can actually lead to problems with your joints, as well as increasing blood pressure. Walking with weights will also mean that your shoulder and arm muscles will be tired long before your leg muscles. And if you carry weights, your natural walking rhythm is affected, often causing an unnatural posture.
If you are determined to try walking with weights, try using a waist belt or a weighted vest. You run less risk of injury as these devices naturally distribute weight at the normal center of mass, and won't alter your body's natural center of gravity. Use the lightest wrist or ankle weights if you insist on using these types of weights.
In conclusion, walking with weights is not usually a good idea, although if you are going to do it, try to keep the added weight to less than 10% of your body weight. It is far more effective to simply walk further - thus walking more naturally - and give your upper body a separate workout, if necessary.
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