Fast-5 Diet and Lifestyle: [fast5] Re: Was: WooHoo! Now: Heavy Hands

Interesting-- turns out I've been doing a "heavy hands" style workout naturally for a while... dancing around my apartment with a 5-lb weight in each hand! Stopping to do various strength-training moves and whatnot, but the actual cardio bits usually = DANCING!

It's quite effective, although I'm just getting back into it after some time off. Good to know that it's actually a Thing.

--- In fast5@yahoogroups.com, David Nyman <david@...> wrote:
>
> Rick -- glad you're enjoying HH! The sample exercises on the web are a good
> place to start, though perhaps a little limited. The essence of HH is the
> variety of moves that can be devised for different purposes, especially when
> different "gaits" (styles of walking, jogging, or running) are mixed with
> the numerous upper body moves, tempos, ranges of motion, and weights. IMO
> nothing substitutes for the Heavyhands Walking Book to get a real insight
> into the variety and range of the HH approach. Dr Schwartz is a
> psychiatrist as well as an expert on sports physiology, and his observations
> on the psychology as well as the techniques of exercise are very
> insightful. I've had the book for more than 20 years and I still return to
> it from time to time for inspiration.
>
> By the way, your daily cycling sounds like a wonderful way to get regular
> exercise in a time-efficient way. Weekend HH sounds like an excellent
> upper-body adjunct, as well as a totally different leg workout. Enjoy!
>
> David
>
> On 19 April 2010 14:57, RickS <rstewart@...> wrote:
>
> >
> >
> > David-
> >
> > I tried HH over the weekend and I have to say it's a wonderful way to
> > workout and not nearly as embarrassing as I thought it would be. :) It takes
> > a while to get used to a normal cadence with weights in your hands but I
> > think with some practice could really be a good way to improve not only
> > strength and endurance, but coordination and nervous system control. I just
> > used 1.25 pound weights as a proof of concept and i have to say I've very
> > impressed that you said you use 10 and even the occasional 22 pounders!
> > Brutal!!
> >
> > I felt a light tightness in my shoulders and arms the next day that wasn't
> > painful at all, but it was enough to let me know that some work had been
> > done. I plan on getting a HH weight set and adding this to my weekly
> > schedule. I already commute by bike 150 miles a week, so I may do HH on the
> > weekends as an adjunct. Thanks for the info.
> >
> > -Rick Stewart
> >
> > --- In fast5@yahoogroups.com <fast5%40yahoogroups.com>, David Nyman
> > <david@> wrote:
> > >
> > > Rick, I've read that Dr Schwartz is about 5' 7", and his weight has
> > > variously been reported at 130-135 at around a 5% body fat level, or even
> > > lower. At 5' 10" my own weight, according to my Tanita scale, would be
> > > about 155 at 5% body fat (something I've no ambition to achieve, I should
> > > add). Adjusted by a typical 6/7 pounds per inch of height, at 5' 7" it
> > > would therefore be around the mid 130's, which seems pretty consistent.
> > >
> > > I think you'll find HH enjoyable and even addictive once you've tried it.
> > I
> > > think of it as a "connoisseur's" approach to exercise, capable of subtle
> > > variation and precise adjustment to personal style and needs - not a
> > crude
> > > "one size fits all" approach. As with everything new, start slowly and
> > > respect those "little" weights, and pretty soon you'll make good progress
> > > without injuring yourself. In fact, it could even be good therapy for any
> > > overuse strains from heavy weightlifting. Even though I now vigorously
> > use
> > > weights up to 10 pounds on walks of an hour or more, or even 22-pound
> > > dumbbells for continuous indoor HH stepping sessions, I also regularly
> > use
> > > my original 3-pounders and with suitable adjustment of pace can achieve
> > just
> > > as high, or even higher, intensities with those. It's all about tempo,
> > and
> > > speed and range of movement.
> > >
> > > HH lends itself to indoor, but especially outdoor, performance (which I
> > > regard as a major benefit, as I like the fresh air and freedom), and is
> > > pretty much infinitely flexible concerning movement repertoire, tempos,
> > > weights (at the higher end, shading into kettlebell-style moves),
> > > intensity-level, etc. HH is an ideal add-on to walking, of course (hence
> > > "The Heavyhands Walking Book"). It's also easy to adapt for specific
> > > conditioning and preparation for other activities (skiing for example).
> > > Although I still do other things like classic bodyweight moves, I've
> > always
> > > kept HH as a core protocol, because I can continue to adjust goals and
> > > emphases as needed, and even make significant improvements in core
> > > parameters after all these years (e.g. as reflected in a resting heart
> > rate
> > > now down to around 40 after incorporating high-intensity intervals).
> > > Finally, it's a calorie-burner par excellence, which means I get to eat a
> > > little more!
> > >
> > > You may find the Yahoo group an interesting source of HH experiences, as
> > > well as the book, which I highly recommend..
> > >
> > > David
> >
> >
> >
>