Leslie Sanson's workout: fast walking with dumbbells

Walk Away the Pounds Express Overview

Leslie Sansone has developed many walking-based programs at home. All of them give excellent results and are absolutely accessible to beginners. In one of these complexes, Leslie suggests complicating standard walking and picking up dumbbells or other equipment that replaces them. For example, in the program they use light weight metal balls, but you can train with dumbbells that are more familiar to us. This additional load will increase the effectiveness of the exercise and speed up the fat burning process.

The Walk Away the Pounds Express program consists of the following workouts:

Get Up and Get Started (1 mile): 23 minutes
High Calorie Burn (2 miles): 32 minutes
Super Fat Burning (3 miles): 48 minutes

You can start with 1 mile per day and move up to 2 and 3 mile workouts as your progress and endurance increases. The dumbbells in all three video sessions are used in the second half of the program. Choose the weight of dumbbells depending on your training, but for beginners 1 kg will be enough. You won't need any other equipment other than dumbbells.

You can do just walking with Leslie Sansone, or you can combine it with other workouts. Obviously, walking is an aerobic exercise, so it is better to supplement it with functional activities to strengthen the muscles of the body. You can view the following available programs of this type:

Hollywood trainer: Perfect abs and correction of hips and buttocks
"I Want a Body Like This" with Tamilee Webb: Exercise 15 Minutes a Day
ENVY workouts for beginners: positive, simple and effective

How to do exercises with dumbbells

If you have a pair of dumbbells and willpower, then you don’t have to pay for a subscription to classes with a personal trainer. In fact, many people consider exercises at home with dumbbells to be more effective, and they also save time and money on going to the gym.

What rules should you follow to ensure that the exercises bring maximum benefit?

In sports, as in everything else, you should observe moderation, so as soon as you feel that a little more and your muscles will simply fail, you should stop the exercise.
In order to gain muscle mass and not lose weight, as well as not to deprive the body of the nutrients it needs, it is worth reviewing your diet and eating food with a higher calorie content. If you have a goal to simultaneously get rid of fat deposits or increase strength rather than muscle volume, then it is worth developing a special diet that will allow you to achieve your goal without compromising your health.
Each exercise must be performed in accordance with the technique and at full strength, otherwise the effect of the exercises will be significantly reduced. If the first time you manage to complete the required number of approaches with a certain weight, then you need to add weight and continue completing the task.
Exercises should be systematic in order to achieve the desired result and not overload the muscles, giving them the opportunity to recover before the next workout.

For weight loss

Some may say that walking on stairs to lose weight on your legs is too easy and that running is better. Well, you still try to walk for 40 minutes at an average pace. Believe me, you will load your muscles so much, and at the same time train your endurance, that your eyes will bunch up!

Running up the steps in the entrance has a right to exist if you are already a trained person! Otherwise: just walking!

In addition, you should absolutely not run/jump with excess weight. Therefore, if your excess weight is more than 10 kg, aerobics, Zumba, work-outs and other abuse of your joints are strictly prohibited. Even doing isometric exercises like planks or chairs is highly undesirable!

Don’t fall for the tricks of fitness trainers who try to sell you their video programs at a higher price: have you ever seen overweight people doing similar exercises? Have you ever wondered why all the videos showing this or that exercise show slender girls? Why not full?

There are many great exercises you can even do at home. We have already written about this and will repeat it again: for truly obese people, losing weight should begin with a diet, and continue with walks and exclusively strength training!

How many calories are burned?

Of course, we can only talk about averaged data. The calorie expenditure of lifting depends on your weight, speed of movement, knee height, stride width and metabolism.

On average, in 15 minutes you spend about 100 kcal. A woman weighing 70 kg will burn about 500 kcal in 1 hour of training on the stairs, climbing at an average speed.

The benefits of walking for the body

Walking is beneficial for the body in many ways, it rejuvenates, prevents the appearance of chronic age-related diseases, normalizes blood pressure, mobilizes strength, helps keep your strength and thoughts in good shape, and helps you lose excess weight.

Walking helps to activate the entire body as a whole. Even at an average pace, the body will experience incomparable benefits. How walking affects your health, watch the video below.

The effect of walking on the spine

First of all, walking is good for the spine, strengthening it and massaging the vertebrae, which when walking strengthen and take their place. Blood begins to be supplied even to hard-to-reach places, swaying the vertebrae creates a massage effect.

Walking saturates all organs with oxygen and removes waste and toxins from the body. The work of the heart is activated, the level of cholesterol in the body decreases, and blood pressure decreases.

Walking is accessible to absolutely everyone; it does not require extra costs in the form of a suit or equipment. Walking trains the muscles of the legs, preventing osteoporosis, trains breathing, the heart muscle, and the blood begins to pump with greater force. This type of exercise allows you to get rid of shortness of breath.

Half an hour of walking can lower blood sugar levels, strengthen bones and muscles, improve your well-being, and increase your resistance to stress.

What kind of weighting agents can there be?

The simplest weights for running can be ordinary dumbbells, which you should hold in your hands during the training process. Such running trains not only the legs, but also, to some extent, the arm muscles, and also helps to develop the correct technique for their movements while running.

In addition, you can use special running weights. They are a kind of cuffs or pockets that are attached to the legs. You insert metal plates of different weights into them. The advantage of using just such weights allows you to correctly calculate the initial load on the leg muscles and gradually increase it by changing the plates to heavier ones.

Special running weights

Differences between running with dumbbells and regular jogging

1) The presence of weights in the hands shifts the center of gravity of the body, slightly increasing it.

This causes a redistribution of muscle efforts, compensating for the unusual distribution of mass.

In other words, other muscle groups will be used during training, which will add variety to the load.

2) Dumbbells in your hands will seriously load a number of muscles

and, above all, the biceps, deltoids and trapezius muscles.

3) The reasons given in the first two points will increase the intensity of your training.

This, in turn, will place additional demands on internal organs and systems, including the cardiovascular system, joints, tendons and ligaments.

Therefore, someone who runs, for example, 10 kilometers per session without much effort, may be able to run only 4, or even 3 kilometers with weights. It all depends on the individual characteristics of each person.

Running with weights: who is useful and who is harmful?

First of all, we will not take into account professional athletes who have their own training regimens, and those who train under the guidance of a coach. The information offered is for beginners and amateurs.

Running with dumbbells is useful for those who:

except for jogging, does not engage in other sports;
practices martial arts, including boxing. Jogging with equipment gives strength endurance (your arms don’t get tired after being in a fighting stance for a long time);
decided to “surprise” the body with a new load, which will help make a breakthrough in development;
wants to improve his results in short distance races.

Running with dumbbells should not be practiced:

for beginners who are just starting to explore the running trail and have not yet practiced anything other than half an hour of jogging. In this case, the benefits of running will be minimal;
for those who alternate jogging with strength sports (fitness, bodybuilding and others), since the load on the arms will not allow them to exercise effectively. Muscles are built up and made strong and defined in other ways (although bodybuilders often use such exercises when “cutting”);
for those who have problems with the back, joints and cardiovascular system. If jogging helps to cope with many diseases, then training with dumbbells is already on a different plane, because the load on many systems seriously increases. This is evidenced by an accelerated pulse and often pain in the side when running.

——————

Running with dumbbells has the right to life just like running up stairs and shuttle running. It all depends on your goals, physical fitness and desire to improve. The main thing is to maintain moderation and listen to your body.

Happy training!

Interesting read:

— “Running and bodybuilding, or how to combine running and strength training”);

— “Who needs a parachute for running and why”;

— “Running for beginners: an alternative to motivation.”

George Riddler

Recommendations for Beginners

Here are some helpful tips for new runners:

always start with a warm-up;
if you have never practiced this sport before, then just run at first, without weights;
to get used to the weight of dumbbells, start by walking with them (10-20 minutes is enough);
the starting weight of the dumbbell is 0.5-1 kg, then you can increase it;
choose projectiles with a non-slip coating to make it more comfortable to hold in your hands (you can even choose those that are attached to the hand);
if at first it is difficult to cover the required distance with the load, temporarily switch to running without it, and then continue with it;
hold your hands with dumbbells so that the sports equipment is in the chest area, and your hands should work in the same way as during normal running;
take a deep breath every three steps;
choose good shoes with shock-absorbing soles;
run to music if it doesn’t distract you - it’s easier to keep the rhythm;
do not eat 1.5-2 hours before training;
The ideal training schedule is: 4 classes per week.

This is interesting: Cherries for women: how many calories, what vitamins they contain, what they are good for, who should not eat them

Did you know? In 1961, an Australian farmer won the race over a distance longer than a marathon, who had never taken part in such a competition until that day. He left the professionals far behind. It took him 5 days, 15 hours and 4 minutes to cover 875 km.

So, running with weights in your hands is well suited for both experienced athletes and those who are struggling with excess weight. This is an easy way to always keep yourself in shape. By adhering to the rules, you will always be satisfied with your classes, and the risk of injury will be minimal.

The benefits of physical activity with dumbbells for the arms

With the help of fitness training with dumbbells, you can strengthen and tighten the core muscles of your arms. The targets are usually the deltoids of the shoulders, biceps, and triceps. The lack of tone in the triceps gives the effect of the so-called “bat wings”, when the skin of the shoulders sags, becomes flabby and unaesthetic.

Thanks to regular exercise, you can speed up the burning of fat deposits in this area and ensure an increased flow of oxygen to the muscle tissue of the arms. This will help improve the supply of nutrients to cells and make the skin firmer and more elastic.

When selecting sports equipment for training, it is recommended to opt for collapsible models. Begin the exercises with minimal weight, gradually increasing the load as the muscles adapt. Working with free weights is good because, in addition to the target muscles, you also work out many auxiliary ones that ensure balance and correct body position. Girls can use dumbbells of the smallest weight of 1-2 kg, since their main task is to tighten the muscles, and not to increase their volume.

Due to the small size and low weight of the equipment, physical activity with dumbbells is suitable for any age category. If you follow the correct technique, training will be quite safe even for older women who care about their appearance.

What are the differences between running with dumbbells and regular running?

Running with dumbbells has a number of differences from other, more familiar types of running:

When training with dumbbells while running, completely different muscles , which allow you to evenly distribute the load. In addition, burdensome objects change the center of gravity of the torso, thereby increasing it.
Running dumbbells are able to target specific muscles such as the biceps, as well as the deltoids and trapezius muscles.
The first two differences listed above can significantly increase the pace and load of training. These changes can also improve the functioning of internal organs, including the cardiovascular system, joints, ligaments and tendons.

You need to understand that, for example, you can run up to ten kilometers without overwork, but with dumbbells, you will be able to cover no more than three to four kilometers. Of course, the distance you can run will also depend on how resilient your body is.

To ensure that running with weights does not stop after the first kilometer due to fatigue, it is necessary to follow proper breathing techniques.

The technique is as follows:

You need to exhale strongly every three steps. This system allows you to concentrate more on running, since it does not require special monitoring of your inhalation.
The natural landscape is more suitable for jogging, as you can breathe much more deeply there. This will result in more oxygen entering the blood, which will also boost your metabolism and allow you to burn more fat faster.

You can choose a local park or stadium as your place to run. Running on your own gives you a lot of advantages : you can run at a time that suits you, save time and money on classes in fitness centers, etc.

Running with dumbbells: benefits and harms

Who is this type of running suitable for?

Running with dumbbells is available for different groups involved in sports, from amateurs who are already in fairly good physical shape to professionals.

This type of running will bring the greatest benefits:

those involved in martial arts (increases strike speed and endurance, strengthens grip);
those involved in team sports (hockey, basketball, handball, volleyball);
those involved in technical sports (long and high jumps, throwing);
those wishing to increase the body's endurance and speed qualities over short running distances;
those who want to lose excess weight (with the same amount of time spent, more fat is burned);
those who want to overcome a dynamic stereotype, destroy an old skill that impedes further progress;
those who simply want to diversify their running training;

Who won't suit it?

for beginners who have just started running (too much load on the musculoskeletal system, joints, especially the knees, and violation of running technique during the period when it is just being formed);
those involved in strength sports and combining them with jogging (running load with dumbbells will reduce the effectiveness of strength training);
having medical contraindications or problems with the spine, joints or cardiovascular system;

Benefits and harms

Such variety in physical exercises as running with dumbbells will be useful for almost everyone (exceptions below):

those who no longer engage in any sport;
wrestlers, boxers (will increase arm endurance);
those who want to diversify the load on their muscles;
athletes who need to increase endurance and speed;
those who want to accelerate positive changes in their body;
for those involved in bodybuilding.

A few words about the fact that there are still contraindications. It is not advisable to engage in this sport:

for those who are just learning to run;
who uses running as a cardio exercise during strength training (the muscles do not have time to rest);
people with heart problems, back problems, joint problems and other medical contraindications.

This is interesting: Badger fat: what it treats and what it helps with, how to take it

We advise you to read about how to run correctly and quickly, as well as what muscles work while running.

Walking for the benefit of the figure only benefits

Are you looking for the easiest, cheapest and safest way to shape your figure with maximum health benefits? In this case, walking for weight loss is ideal for you.

Walking is the same kind of fitness as yoga, Pilates, running or other workouts and physical exercises, but few people realize that simple walking can bring no less health benefits, and perhaps even more. What are the benefits of walking for health in general and for losing weight? Let's find out!

Medicine has already proven that walking provides the following benefits to the human body:

normalizes the volume of subcutaneous fat, therefore, helps to lose weight;
accelerates metabolism, which leads to rapid burning of calories and maintains normal weight;
increases muscle tone, strengthens and tightens them;
relieves headaches, and when walking in the fresh air also prevents their occurrence;
strengthens bones and reduces signs of varicose veins;
reduces cholesterol levels, the risk of cardiovascular disease and cancer;
Helps relieve stress, anxiety, and get out of depression;
increases the overall level of endurance of the body.

How to properly run with weights

Weights put additional stress on the joints, spine and the entire body as a whole, therefore, when starting such training, you must follow a number of simple rules. Try to increase the load gradually, constantly listen to yourself and your physical condition.

To begin with, you can use weights for regular walking to determine how ready you are for high-impact activities.

Be sure to start your workout with a warm-up. Include several flexibility exercises - arm and leg swings, lunges and squats. In addition, it is necessary to perform full-fledged gymnastics to warm up the joints. Such a complex should include circular movements of the head, pelvis, lower leg and foot.

Using such gymnastics will allow you to avoid joint problems and serious injuries, and prepare them for serious stress. Also try to use running short distances with maximum acceleration in your warm-up, so as to fully warm up your body, prepare the central nervous system and heart for a full-fledged strength training.

Running with weights is, although effective, but very dangerous, especially for joints and ligaments. Only a serious, long workout will help you avoid a wide variety of problems.

Recommendations for running with weights

It is recommended to warm up before you start running. Too much weight on cold muscles and ligaments - 80% chance of injury.
Gradual weight gain.
Start by walking with weights. Include squats, lunges, and weighted leg swings in your warm-up.
Listen to your body. If you feel tachycardia, rapid breathing, discomfort in the joints and muscles, it is recommended to reduce the load.
Follow proper running technique. This is the key to healthy joints.

Share link:
5 / 5 ( 10 votes)

Running with weights

Running... How wonderful it is sometimes to put on sneakers and go for a run. Every person understands why he needs running. For some, it's just a way to exercise in the morning, while for others it's a sport. And it is for the second part of people that this article is dedicated.

As everyone knows, running can be both regular and running with weights, and it’s about weights that we’ll talk about. It is in this article, running with weights, that you will find answers to the most common questions, such as: What types of weights are there? How to properly run with weights? What positive results do they give, and what negative ones?

What do running weights look like?

There are many different types of weights, ranging from a backpack with heavy objects to professional weights. If you are just starting to run with weights, I advise you to run with dumbbells. Yes Yes! You didn't hear correctly. It is the dumbbells that will give your legs the necessary load. In addition, it is also a good load on the hands. As you progress, you can think about more powerful weights. For example, there are “pockets” that are attached to the legs and various plates are placed in them, and as your physical performance increases, the load can be increased

How to properly run with weights?

While running, your body, in particular your joints, will be given a good load, so while running, try not to overdo it, otherwise it will turn out that the training will not be positive for you, but disastrous. Remember that any load must be increased gradually. Before running with weights, do a warm-up. After all, just a simple warm-up will allow you to avoid serious injuries in the future. Do squats, jump, run a couple of laps, but know that a very good warm-up will save you from injury, so don’t be lazy!

Positive and negative effects of running with weights?

If for you running is just exercise, or you are interested in running for weight loss, then weights are of no use to you. Moreover, they will only hinder you from developing the correct running technique in the future. If you are trying to lose extra pounds, weights will be a great fit for you. While running, your body requires a lot of oxygen and that is why it becomes more difficult to breathe, so it begins to look for additional sources for support and begins to slowly burn all your fats, that is, your body itself begins to lose weight from this.

And at the same time, you will use weights, which means that the body will require even more oxygen and will burn even more calories and fat, and in just 6-7 weeks of hard training you will be able to lose those nasty pounds. If you do dumbbells and other heavy loads, running will also help you develop your heart muscles, improve your blood circulation in the body, making it much better and easier for you to work in the gym

But first of all, weights help pump up your leg muscles; for this you just need to correctly fit running with weights into your schedule, because this is important.

For example: You came from the gym and then decided to run, but everything that you worked hard and then did in the gym will disappear after running, because it all burns calories, and therefore all the mass that you so persistently gained. The main thing is to study for a long time and on schedule, then you will have excellent results. Of course, this will also contribute to the speed of your running in the future, because if you run fast with weights, it will be even easier and faster without them. For example: You play football and you lack a starting burst - then running with weights will come to your aid. This run will help you push off the ground stronger, which will make it easier for you to jump over obstacles.

Of course, all this is very good and positive, but there are also negative effects from running with weights. It affects the joints very badly, in particular the knees. It would be very practical advice - do not overload yourself in the first days. Gradually begin to get used to them. After all, this will not lead to anything good, but will only make you worse. You yourself will understand when you can start weighting, but in the meantime, go jogging.

Running with dumbbells in your hands, what are the benefits of running with dumbbells?

To achieve a certain level in the sports field, there is such a type of training exercise as running with dumbbells in your hands. These workouts allow you to approach the physical impact on the muscles of the body in a completely different way and achieve unexpected positive effects. To prevent this effect from turning smoothly from positive to negative, you need to figure out how this type of running differs from others, who can do it and how.

What are the differences between running with dumbbells and regular running?

Running with dumbbells has a number of differences from other, more familiar types of running:

When training with dumbbells while running, completely different muscles , which allow you to evenly distribute the load. In addition, burdensome objects change the center of gravity of the torso, thereby increasing it.
Running dumbbells are able to target specific muscles such as the biceps, as well as the deltoids and trapezius muscles.
The first two differences listed above can significantly increase the pace and load of training. These changes can also improve the functioning of internal organs, including the cardiovascular system, joints, ligaments and tendons.

This is interesting

To ensure that running with weights does not stop after the first kilometer due to fatigue, it is necessary to follow proper breathing techniques.
The technique is as follows:

You need to exhale strongly every three steps. This system allows you to concentrate more on running, since it does not require special monitoring of your inhalation.
The natural landscape is more suitable for jogging, as you can breathe much more deeply there. This will result in more oxygen entering the blood, which will also boost your metabolism and allow you to burn more fat faster.

The benefits and harms of running with dumbbells

Note that this information applies mainly to those who have recently started running and are not involved in it professionally, since experienced runners and those who train with a coach have their own training schemes aimed at their level.

Who benefits from exercising with dumbbells while running:

those who do not practice any other sport other than running;
The benefits of running with dumbbells in your hands are obvious to those involved in hand-to-hand sports . Using running projectiles increases stamina;
those who want to experiment with new loads, which will give them the opportunity to move to a new level in their studies;
those who intend to show more over short distances.

This is interesting

Contraindications for running with dumbbells:

This type of running is not suitable for those who are just starting their running activities, i.e. Haven't done anything other than short runs yet. For beginners there will be more harm than good;
when doing strength sports alternating with running, it is not recommended to receive additional loads, as this will reduce the effectiveness of the exercise;
contraindications can cause diseases of the spine, heart and joints. Regular running can have a positive effect on improving your health, but using dumbbells is on a completely different level.

Extra help when running with dumbbells

How to motivate yourself so that you don’t want to skip workouts:

Listening to music while running. Running without your favorite songs downloaded to your player can quickly get boring. In addition, in 30 minutes of training you can listen to up to 10 songs. If you count them down, the classes may seem faster. At the beginning of each new song, you get a boost of energy for the next push. Also, the musical tempo can affect the speed of your run.
A partner running with you. Having a girlfriend or boyfriend with you while you run can have a big impact on your motivation. Not going to training is no longer so easy (after all, you agreed with another person). There is also a certain competitive spirit .
Aesthetic landscapes around. For running, it is better to choose a more picturesque place. This way you can enjoy nature while running, which is a huge incentive.

This is interesting

To achieve your running goals, you need to create an individual training plan for yourself, which will include about 4 sessions over 7 days.
Always warm up thoroughly before you start running. You should not stop running abruptly, as you need to restore your breathing , gradually reducing your speed.
Once you finish your jogging session, you can move on to some additional exercises for your abs, thighs, and buttocks. To do this, you can use exercise machines that are installed in the park or stadium where you work out.

Advice

Once you understand why you need to run with dumbbells in your hands, you can achieve your goals, the main thing is to use the rules and listen to what your body is telling you.

Video. Running with weights

Shchukin Anton [tod4]

Pros and cons of running with weights

If you are engaged in regular recreational running, you do not need to use weights at all. They require special preparedness and will only interfere with developing the correct running technique, create breathing problems and cause pain in the joints.

It is useful to use weights if you run to lose extra pounds. Running itself forces your body to look for additional sources of energy to cover the oxygen deficiency that occurs during running. Therefore, it burns fats and carbohydrates and helps you lose weight effectively.

If you use weights, an additional type of exercise, the process of burning calories will be more effective, and you will be able to lose excess weight in just a couple of months of systematic exercise.

The use of running with weights in bodybuilding will also be effective. Such training will help the bodybuilder develop the heart as much as possible, improve blood circulation and metabolism, which contributes to the appearance of beautiful muscle relief. Weights will also promote rapid growth of leg muscles. You just need to harmoniously integrate running with weights into your workouts so that all muscles develop proportionally.

This type of running is recommended for training athletes who need high speed qualities. And it's not just sprinters. High speed is simply necessary for high and long runners, throwers, football and basketball players, and representatives of many other sports.

Training with weights will be useful for runners with hurdles or obstacles - it will develop the necessary leg strength and help push off the support stronger to overcome obstacles. The endurance that weights develop will give high results to long-distance runners, athletes participating in extreme types of running - skyrunning or covering distances in the mountains.

The main disadvantage of training with weights is that they negatively affect the joints. The knee joint especially suffers - many novice runners who decide to develop endurance in this way then complain for a long time about pain in their knees.

Therefore, do not try to load yourself up as much as possible on the first day of training by putting the heaviest metal plates on your legs. This won't bring anything good. Start training gradually, be patient, and you will feel when you can start more serious training - running with weights.

The benefits and harms of running with dumbbells, weights, on a treadmill, wearing a gas mask

According to fitness trainers, running is no less useful than exercise on the most modern exercise machines. It is immediately important to note that the main warning about running does not concern contraindications for health reasons, but refers to the fact that it is unacceptable to do it without preliminary warm-up, because then the muscles are loaded while being “cold”, and this reduces the efficiency of running by almost 70%, leading to to pain and cramps after it, increases the risk of injury.

The benefits and harms of running on a treadmill for your figure

The good thing about a treadmill is that there is no risk of injury due to uneven terrain, the ability to comfortably maintain the desired speed, and advanced models also have an incline adjustment function.

Read: The benefits and harms of Nordic walking for the elderly

By regularly visiting the gym or installing a treadmill at home, you can take comprehensive care of your figure, because running provides:

normalization of digestion - absence of constipation, good pancreas function and better absorption of vitamins and minerals lead to weight loss;
removal of excess fluid - through increased kidney function and sweating;
strengthening the musculoskeletal system - posture improves, endurance increases, and the abdominal muscles are worked out.

Also, running on a treadmill increases the firmness and elasticity of the skin, increases blood circulation in the thighs, which can help get rid of cellulite.

To effectively “burn” fat, you need to run for at least half an hour and be sure to include protein-rich foods in your diet, otherwise you will begin to lose not the problematic centimeters, but muscle mass.

Video on the topic:

The benefits and harms of running with dumbbells in your hands

This type of running perfectly solves (as part of a treatment program and a method of prevention) problems that often arise in a modern lifestyle:

carpal tunnel syndrome;
osteochondrosis of the cervical spine;
arthritis of the elbow joint;
bursitis of the shoulder joint.

Running with dumbbells in your hands also has a wonderful effect on your hands - it prevents the development of arthrosis of the fingers, improves fine motor skills, increases grip strength, and relieves tension in the fingertips that arises from working at the computer for a long time.

Read: The benefits and harms of long walking

Jogging with dumbbells in your hands is considered an effective cardio workout recommended for:

protecting the body from unfavorable ecology;

preventing the development of heart defects;
strengthening immunity against acute respiratory infections;
treatment of chronic bronchitis and inhibition of the development of asthma.

It has been proven that such running reduces the sensitivity of cells to allergens from plant pollen and animal hair.

Running with dumbbells is not recommended if there is weakness and numbness in the hands of unknown etiology.

Video on the topic:

The benefits and harms of running with weights on your legs

This running option is considered optimal for increasing leg endurance; it is suitable for training over short distances (before running long distances).

Muscles, ligaments, tendons and joints - when running with weights on your legs, everything is loaded to the maximum, resulting in:

the production of synovial fluid is activated, lubricating joints during movement;
The volume of the calf muscles increases, they take on a more elongated shape;
the likelihood of developing flat feet and heel spurs is reduced.

Read: Benefits of walking barefoot on sand

At the same time, due to running, more oxygen enters the blood and tissues of the legs - the main antioxidant for the human body, a sufficient amount of which:

protects against pain, aches and fatigue after a long stay on your feet;
prevents retention of excess fluid in the lower extremities.

Also, with such physical activity, the endothelium is restored - a specific layer on the walls of blood vessels that protects them from fragility and regulates the ability of blood vessels to expand and contract. A healthy endothelium is important for the prevention of varicose veins and normal blood pressure.

Running with weights on the legs is contraindicated for thrombophlebitis of the lower extremities.

Video on the topic:

The benefits and harms of running in a gas mask

The use of a special running mask is due to the fact that with its help it is possible to deliberately complicate breathing, which triggers specific processes in the body aimed at activating all metabolic processes. Experts consider it most reasonable to do interval running or fast uphill while wearing such a mask; fast runs in a gas mask over short distances are also suitable.

Read: The benefits of walking for varicose veins

In any case, the body will begin to receive less oxygen, and then become saturated with it again, which will lead to the following effects:

a sharp change in the acid-base balance of the blood;
conversion of glycogen into energy - a special form of glucose stored by cells in case of intense exercise;
release of adrenaline.

Video on the topic:

Running in a gas mask has a particularly positive effect on the functions of the liver and adrenal glands.

It is strictly forbidden to run in a gas mask if you have chronic diseases of the heart and respiratory system.

WE ALSO RECOMMEND READING:

15 most interesting facts about running
The benefits and harms of running with acceleration, slow, interval, long distances
The benefits and harms of running for the figure, liver, muscles, and cellulite
The benefits and harms of running for weight loss, heart, brain, joints
The benefits and harms of running after 45, 50, 60 years
The benefits and harms of running for a woman’s body
The benefits and harms of running on toes, on steps, shuttle, sprint
The benefits and harms of running in place, over rough terrain, on asphalt

Tips for running workouts with dumbbells

Before you start running, check your Body Mass Index (BMI) to see if the impact of using additional weights will be too much for you.

BMI is a value that gives an idea of the correspondence between a person’s weight and his height. The convenience of this index is that it allocates a certain range for the optimal weight, without indicating a specific weight as in the case of other calculations.

To determine your BMI, divide your weight by your height (in meters) squared, and divide your weight by that value.

For example:

height 162 cm, weight 60 kg;
height square: 1.62*1.62= 2.6;
divide the weight by the resulting value: 60/2.6 = 23;

Thus, the body mass index is 23.

If the Index value is: 19-25 (normal), 26-30 (overweight), from 31 (obese).

If you are overweight, it is better to limit yourself to regular running without additional weights, so as not to harm your knee joints.

Before running with dumbbells, do a full warm-up, warm up your joints, ligaments, and muscles. Perform several rotations in the shoulder girdle, hip joint, knee and ankle joints. Do a few squats, lunges, and short bursts. When you finish your run, do some stretching.

When running with dumbbells, try to avoid asphalt surfaces. This is the most unfriendly coating for our feet. The asphalt surface is hard and does not create a shock-absorbing effect, and additional weight only intensifies the impacts that are perceived by the knee joints and the entire musculoskeletal system.

The advantage of a dirt surface is not only that it is softer than asphalt and thereby softens the shock load, but also that, due to its softness, it additionally loads your muscles.

Rubber coating is the best option for a running surface. If your stadium has a rubber running track surface, and you have the opportunity to go on such a track, then your running conditions are close to ideal!

Follow the correct running technique: start at a slow pace, run from toe to heel, do not fully extend your knees, raise them when running, place your feet in the direction of movement. Watch the position of your torso while running and do not twist it.

Please also pay attention to the following features of running with dumbbells:

if you are new to running, go for a run without dumbbells, the additional load at the initial stage of training will only harm you and negatively affect your joints and running technique;
start by walking with dumbbells for 10 - 20 minutes to understand how ready you are for such a load;
start running with dumbbells weighing 0.5 - 1 kg, gradually increasing their weight;
use special fitness dumbbells that do not slip out of your hands during running swings and absorb moisture from your palms;
you can also use overlay cuffs with removable metal plates, which are secured to the limbs using fasteners or Velcro;
if it’s hard to run the entire distance, alternate it with running without dumbbells;
while running, hold the dumbbells at chest level, using your arms as you would during normal running, rather than just holding the dumbbells in your hands;
breathe deeply through your nose, exhale strongly every three steps, thereby you will be able to concentrate more on running;
avoid running over rough terrain, which can cause unpleasant injuries;
use running shoes with good cushioning: thick soles, well-cushioned heel and foot;

Running with dumbbells is a fairly serious physical load on the body, the positive effect of which you can get by observing moderation in increasing the intensity of the load, warming up well before running and listening to your physical condition.

Jogging with dumbbells in hands

Probably, many running enthusiasts have met people running on the track with small dumbbells in their hands. As a type of running, running with dumbbells is quite popular among sports enthusiasts.

Let's look at how regular running differs from running with dumbbells, what are the positive and negative aspects of such training.

The difference between running with dumbbells and regular jogging

By picking up dumbbells, you thereby additionally load your body: the cardiovascular system, joints, ligaments and tendons.

Your running takes on characteristic differences:

the center of gravity of the body changes;
muscles that were not previously included in the work are used;
training load increases;

Center of gravity offset

Running with dumbbells leads to a shift and increase in the center of gravity of the body and, as a result, a redistribution of muscle efforts, compensating for such a redistribution of body weight.

Exercise for arm muscles

Additional weights in the hands exert a training load on the trapezius and deltoid muscles, biceps brachii (biceps), and thus the shoulder girdle and muscles of the upper extremities are well worked out.

Increasing workout intensity

The intensity of the load when running with additional weights is higher, and accordingly, the usual running distance will be more difficult to overcome. Keep this in mind when planning your workout.

In order not to go beyond the set load and avoid overwork, use the Karvonen formula:

Heart rate during training = (maximum heart rate - resting heart rate) x intensity (in percent) + resting heart rate. For example: age – 32, desired exercise intensity – 70%, resting heart rate 60.

220 – 32 = 188 (maximum heart rate);
188 – 60 = 128 (heart rate at rest);
128 x 70% = 89.6;
89.6 + 60 = 149.6 beats/min.

On the subject: Vitamins for long-distance runners

Thus, the heart rate at 70% exercise intensity will be about 150 beats per minute. This formula can be used to control training load. Start with 50% intensity and gradually increase it without going into the maximum heart rate zone.

For the example above, the maximum heart rate zone is 170 – 188 beats per minute.

220 – 32 = 188 (maximum heart rate);
188 – 10% = 170 beats/min.

Running with dumbbells: benefits and harms

Who is this type of running suitable for?

Running with dumbbells is available for different groups involved in sports, from amateurs who are already in fairly good physical shape to professionals.

This type of running will bring the greatest benefits:

those involved in martial arts (increases strike speed and endurance, strengthens grip);
those involved in team sports (hockey, basketball, handball, volleyball);
those involved in technical sports (long and high jumps, throwing);
those wishing to increase the body's endurance and speed qualities over short running distances;
those who want to lose excess weight (with the same amount of time spent, more fat is burned);
those who want to overcome a dynamic stereotype, destroy an old skill that impedes further progress;
those who simply want to diversify their running training;

Who won't suit it?

for beginners who have just started running (too much load on the musculoskeletal system, joints, especially the knees, and violation of running technique during the period when it is just being formed);
those involved in strength sports and combining them with jogging (running load with dumbbells will reduce the effectiveness of strength training);
having medical contraindications or problems with the spine, joints or cardiovascular system;

Tips for running workouts with dumbbells

Before you start running, check your Body Mass Index (BMI) to see if the impact of using additional weights will be too much for you.

To determine your BMI, divide your weight by your height (in meters) squared, and divide your weight by that value.

For example:

height 162 cm, weight 60 kg;
height square: 1.62*1.62= 2.6;
divide the weight by the resulting value: 60/2.6 = 23;

Thus, the body mass index is 23.

If the Index value is: 19-25 (normal), 26-30 (overweight), from 31 (obese).

If you are overweight, it is better to limit yourself to regular running without additional weights, so as not to harm your knee joints.

The advantage of a dirt surface is not only that it is softer than asphalt and thereby softens the shock load, but also that, due to its softness, it additionally loads your muscles.

Important!

Follow the correct running technique: start at a slow pace, run from toe to heel, do not fully extend your knees, raise them when running, place your feet in the direction of movement. Watch the position of your torso while running and do not twist it.

Please also pay attention to the following features of running with dumbbells:

if you are new to running, go for a run without dumbbells, the additional load at the initial stage of training will only harm you and negatively affect your joints and running technique;
start by walking with dumbbells for 10 - 20 minutes to understand how ready you are for such a load;
start running with dumbbells weighing 0.5 - 1 kg, gradually increasing their weight;
use special fitness dumbbells that do not slip out of your hands during running swings and absorb moisture from your palms;
you can also use overlay cuffs with removable metal plates, which are secured to the limbs using fasteners or Velcro;
if it’s hard to run the entire distance, alternate it with running without dumbbells;
while running, hold the dumbbells at chest level, using your arms as you would during normal running, rather than just holding the dumbbells in your hands;
breathe deeply through your nose, exhale strongly every three steps, thereby you will be able to concentrate more on running;
avoid running over rough terrain, which can cause unpleasant injuries;
use running shoes with good cushioning: thick soles, well-cushioned heel and foot;

On the subject: How to increase endurance and running speed

Source: https://keeprun.ru/programs/probezhka-s-gantelyami-v-rukax.html