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

Tuesday, April 20, 2010

Re: [fast5] Was: WooHoo! Now: Heavy Hands

Hi Kristina

The exercises on the website are OK, though I would say that they depart from the spirit of Heavyhands in three ways:

1. They are repetition-based, which is emphatically not what Dr Schwartz recommends. His approach is time-based, and he advises initially choosing a weight for any given movement which you can manage for a continuous 5 minutes, and then progress to longer durations. The number of reps of a particular move isn't counted, although it will tend to be much higher than the numbers indicated, and this is indeed the way to develop "strength endurance" in that move.

2. The three moves that are suggested are OK but much too limited. There is a much greater variety of movements that can be performed, each of which emphasises different combinations of muscles. For example, the "double ski pole", or DSP, suggested by the movements of the cross-country skiers who first inspired HH, is an excellent way of challenging back and leg muscles in ways quite different from conventional "weight-lifting" moves. The HH book, or DVD, shows dozens of possible moves, but imagination is the only limit.

3. It is suggested that one progresses only by increasing weight. Of course, this is one way to ring the changes, and a valid one, although it shouldn't be attempted too soon, to avoid strain or injury (don't forget the very high "rep factor"). However, the range-of-motion (ROM) and tempo of the exercises are equally important. For example, I began HH 25 years ago using 3 pound weights with quite abbreviated ROM, and today I can manage up to 10-pounders for extended workouts using full ROM, or even 22-pounders for interval sessions on a step when I'm feeling particularly masochistic. But I still regularly take my 3-pounders out, and using much faster tempos than I can manage with the heavier weights - including flat-out sprinting - achieve the same or even higher intensity levels. It's a great way of staying quick and sharp, and in fact, it's exactly what I did today.

Do try HH, it's a great way to exercise!

David

On 20 April 2010 02:07, Kristina Carlton <kristina.carlton@gmail.com> wrote:

Where did you find sample HH workouts?

Thanks,

Kristina

From: fast5@yahoogroups.com [mailto:fast5@yahoogroups.com] On Behalf Of RickS
Sent: Monday, April 19, 2010 8:57 AM
To: fast5@yahoogroups.com
Subject: [fast5] Was: WooHoo! Now: Heavy Hands

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

3:31:00