Sunday, April 17, 2005

Hello John!
In the past year we have been trying to reach our Heavyhands audience as quickly and as informatively as possible. The main items we were planning to change in a new book were the pictures and soe of the wording that was dated. The overall content is still as relevant and fresh as ever.

Our website, the e-newsletter and three new DVDs in one year have been our current method. Len continues to develop new moves and we'll have new programming available regularly.

For our newest application of the Heavyhands' principles see AERO ABS>

Tuesday, April 05, 2005

In an article I read at cbass.com written by Dr. Schwartz, it said that he was in the process of redoing his original book - HEAVYHANDS: The Ultimate Exercise. Schwartz said that there was a planned release for July 2004. Whatever happened to the book. I'm raring to buy it, but haven't heard anything more about it.

Wednesday, January 12, 2005

Kids Lead the Way: Walk Plus toward beating childhood overweight and Diabetes II:

Redmond, OR (For more)
Vern Patrick Elementary School fifth graders have something to dance about – a new way to get ready to read and learn - while leading others toward better fitness. More than 200 research studies on the effect of just 10 minutes of aerobic exercise before reading and math lessons inspired 5th grade teacher, Mrs. Carnahan to change the way her students prepared for her reading class. While they were pumping weights, a serendipitous outcome emerged. The students decided to create DVDs of their Heavyhands workout designs to share the fitness-learning connection message with others.
Working out in the classroom, many questions were jumping about in the minds of the students. They are very aware of the dangers of overweight, diabetes and sedentary habits on their own health. Living in Redmond, Oregon, their are endless opportunities for active, outdoor fun in snow, mountains, forests, skateboard parks and the nearby rivers. Just the same, these students wondered about the fitness-health dilemma and how they could make a difference for others.
Lion Sports-Heavyhands, a Ronkonkoma, NY company manufacturing adjustable, comfortable strapped hand weights called Heavyhands were looking for ways to team up to help kids get more fit- and gain life long exercise habits. Through a Wal-Mart grant and support from Lion Sports, Vern Patrick obtained the Heavyhands they needed to begin their adventure in fitness and learning. With guidance from community members, a student-led adventure was formed with Mrs. Carnahan's class.
The “Heavyhands Walk Plus” student mentoring team began training. They’ll be the expert for both the Heavyhands walking program and the fitness awareness component. By having lots of aerobic exercise before every reading group session, research suggests that their academic success will soar. In addition, kinesthetic, musical and spatial learners will have the opportunity to shine. Students can choose to design "Walk Plus" workout routines which will be taped and added to student messages on health topics. Reading about current topics like overweight, diabetes in children and the value of active lifestyles will spark the children's "get fit" message to their peers.
With the help of local high school students, members of the community with media experience, the students will be able to develop DVDs of their workout and messages to share.

Thursday, December 30, 2004

Celebrity Fit Club on VH1:
Have you seen the promo spots. Mia Tyler is using Heavyhands!
We are working hard to get to the show producers because if they really want results for their celebrities, we can help. Nothing like the whole body strength-endurance mix of Heavyhands to jump start an exercise program for all abilities.
We encourage Mia to contact us for one-on-one support for her program (the same thing we want to provide all of our heavyhands Blogger with - just ask Kate at 541-312-1533.
heavyhandsfitness.com and the newly launching AeroAbs (January 9) www.aeroabs.com

Monday, December 13, 2004

Thanks, Ted, for your kind and evocative e-mail.

Given such a letter I always find myself wishing I knew more about the sender! How old, what resting HRs, maybe a recent 'representative' blood pressure, evidence of any aberrant blood chemistries, sports proclivities and finally you and your doc's assessment of your general health.

I presume the latter is okay or chances are good you wouldn't be doing your Heavyhanding with this heavy assortment of weights!

Btw, the pendulum does appear to be swinging toward easing along the aerobic axis while adding on some anaerobic-style muscularity. At this point I'm an ardent skeptic. I am sort of waiting to see how that matter shakes out. Meanwhile, don't give your cardiorespiratory effort short shrift. I personally love the new 'short form' that makes for wonderful 10-15 minute Longstrength packages throughout the day, when that's convenient.

Your MET numbers look like they're on the money - around 8 METS or even more. Point is, if you can heist 8-15 pounders in a Longstrength mode to a respectable cardiac cadence for a few minutes, you're already quite special in this population! You might enjoy going to one of the labs at a local Med School who can measure your V02s directly at a variety of heart rates.

Far from wanting to shake your loyalty to the old 1-10-100 test, I needn't remind you that training is a many splendored thing that delivers the goods by way of oftimes unpredictable ways, which just might become part of the fun. Your strategy, from what I'd guess, is full of the important stuff, ie., interest, enthusiasm, enjoyment of hard physical work, intelligent and imaginative willingness to adventure where most folks quit with a vengeance and that open minded willingness to introduce more and more of oneself into the process! A few mls of difference sprinkled in here and there won't make or break you as a dyed in the wool exerciser!

As I hit 80 I'm far more into psycho-philosophical-physiological events than my erstwhile focus on the magic of the numbers that continue to make up the spine of 'good' research. I also don't count as well as I used to! If I missed the the point, hit me again!

Great Holidays!
Len Schwartz

Welcome and thanks for your post.
Your question was sent off to Len Schwartz this morning and we'll post his reply as soon as it comes back.

Your careful attention to METs and your enthusiasm are impressive. Great work!

Sunday, December 12, 2004

As a first-time poster, I want to start by offering my sincere gratitude to Dr. Schwartz for a quarter century of tireless (must be the super-fitness) research of panaerobics and for his scholarly and entertaining publications.

I’ve been a hander since 1982 (although I sheepishly admit to fits and starts). For the past seven months I’ve dedicated myself to 40+ MET hours of panaerobic calisthenics weekly. My regimen consists of a twenty to forty minute morning session and another ten to twenty minute session in the evening. Eighty percent of the work is LongStrength (8s, 10s, 12s, and 15s) and my entire workout consists of 80/20 intervallic cycles as detailed in Dr. Schwartz’s first book. I cycle between 75-100% of my heart-rate-max, averaging 85% over the course of a workout (as measured by a heart rate monitor).

I have two questions and would be grateful for any edification. First, am I giving short shrift to endurance? My cycles are usually quite intense and I would be hard-pressed to continue any of them for more than a few minutes without the rest intervals. Second, I’ve determined my average MET level by calculating my steadied heart rate in response to pump (level-II) and step (100 stationary steps per minute) with five pound weights. My calculation targets this as a 7.75 MET endeavor. Does anyone have a more accurate MET measurement for 5-10-100 level-II?

Thank you again to Dr. Schwartz and to this blog’s moderators and participants.

Happy holidays, happy handing, and good health to all!


Saturday, November 27, 2004

Holiday Cheer from Heavyhands!
One turkey holiday feast just passed and the next six weeks will be full of challenges to your workout motivation and schedule. One way to be sure you stay on track is to remember that even a 10-15 minute burst of Heavyhands is better than nothing.
We have a few ideas that can help:
1. Use TV time while you're watching those holiday specials to pump 'n walk (forward 4 steps and back 4 steps) for 20-30 minutes.
2. While those cookies are baking, take a bake-break and do some Heavyhands dance for the 12-15 minutes - NO! don't nibble on the uncooked dough instead.
3. Tour your neighborhood and look at the lights, decorations, kids playing...feel like a kid yourself. Mix it up, walk with light weights, light heart and have fun!
4. Share your holiday workout ideas here. Join or post on the BLOG today.

Saturday, November 13, 2004

We are looking for Heavyhanders in the UK with a story to tell. Success, weight loss, strength gains. Whatever you want to share - we are looking for you. If you are in the US or anywhere else in the world, you can join in as well.

In fact, if any of you have a Heavyhands story to share just send it to heavyhands@panaerobics.com. We'll love to send you a Heavyhands book or DVD of your choice to the first 25 authentic stories from the UK and the first 10 from the US that we receive.

Add a picture that shows dramatic weight loss before and after with Heavyhands and we'll be happy to reward your efforts with either a 2 lb combo pac or the add on weight of your choice in the 3-5 pound increment.

Thanks for your time and stories. Please pass this on to anyone you know who has a story to share!

Friday, November 12, 2004

Don't have a treadmill. Poor, or just thrifty?
With winter weather try these alternatives.
Use the stairs. If you've got stairs, use them with small or no hand weights, pumping your arms as you can in the restricted space of a stairwell.
For variety, try 10 flights of stairs at a time walking with weights, interspersed by 10 flights with no weights running. A hundred flights of stairs makes a great workout. Don't forget a handy towel to wipe off sweat and lots of water in case you get thirsty conveniently located.
And no, you won't wear out your stairs doing this.
No stairs? Buy a stair stepper - or if you are truly broke/poor/thrifty,
try a cinderblock for $2-3 at your local building supply store. Use an old towel underneath to keep from scratching your floor, and even in the ice and snow, in front of your tv or stereo, you can get a great workout stepping up and down, up and over, side to side, etc. while pumping your arms in a variety of movements. Some moves that you might think impossible - like double ski poling - actually work quite well. By keeping a variety of weights nearby, you can add in wind sprints of sorts by doing small bursts either faster, or with more weight.
Want to add an extra layer of difficulty just to keep things fun? Do semi duck walks by bending your knees. Have recently added this to my regular workout of walking 2-3 miles while pumping heavyhands, and this is killer.
Does great things for your glutes and even works all the tiny stablizing muscles around your rear end.

Thursday, November 11, 2004

Got a Treadmill?

With the weather getting cooler, wetter or icier -
with the holidays grabbing more of our time,
it makes sense to put that treadmill to double use.
We've developed a Heavyhands workout that can be done on your treadmill. It's been enthusiastically received for many reasons, not the least being that you can slow the speed of the treadmill belt (and make it run more quietly) and still get twice the calorie use per minute.
Take a look at our Heavyhands treadmill workout and see if it's right for you.
Remember to use light weights at first, take care of your foot placement on the belt and start slowly. When you add more muscle, you increase the TOTAL workload so your legs (and your weighted arms) can move more slowly.
Be sure to notice the increased engagement of abs, especially the upper abs, in the Punch 'n Walk movement.
We welcome your comments.

Wednesday, October 20, 2004

For those rock hard abs you've always wanted!
We have developed a lab tested abdominal workout that engages weighted arms, plus legs in movement patterns that are driven by the abdominals and core. Balance and flexibility are inherent in the workout, along with a powerful strength and cardio workout - all at the same time. And... there are no crunches at all. Your head, neck and back are fully suported on a comfortable mat at all times.
Take a look at AeroAbs today, especially look at the lab research we did to support each claim.
To get our regular newsletter, simply join today.
Lion Sports

Horray for REM, and for John for such a comprehensive reply. We have found that mixing up things is one of the best ways to jump-start a heavyhands training routine (and your own motivation). When somethig's been working, like REM's 5 lb walking working, it is hard to think of changing anything.

To answer your question about calorie use, this chart might help.

We did some tests in the lab and discovered that walking with 5 lb Heavyhands on the treadmill actually generated a bit less TOTAL work than the same person working with 3 pounders.

How could that be?

The 3 lb Heavyhands felt lighter and allowed the strong heavyhander to work at a higher frequency of pumps per minute. This was more work as: work = force times distance.

In addition, the person mixed up the movement patterns; some lateral flings, some leve III pumps and lots of Walk 'n Punch (a forward, controlled jab-punch with each stride). Lots of trunk muscles (which equals more muscle mass included in the workout-more calorie use) were engaged. In addition, it felt like more fun, using the lighter weights simply felt easier. But, the total work was more.

Please continue to have fun. And remember, muscle weighs more than fat. At this point you have displaced and lost a lot of fat and your BMI is built of more muscle. It might be interesting to monitor your lean muscle mass and percent body fat, rather than weight for a while.

Lion Sports

Tuesday, October 19, 2004

115 pounds! Wow. I'd go as far to say that your body may have reached a plateau. You need to find out what your caloric requirements are for you size, and realize that just eating less won't always get it. Bodies are reactive, and under eating - especially too much - sometimes backfires.
It also sounds like you may be overworking. Doing 5 miles a day every day may get you into a period of exhaustion. I'd back off a little, and be patient.
I'd also try both adding some weightlifting 1-2 times a week, upper body once, lower body once, and taking a day off now and then.
It also might help to go light one day and do unusual moves you haven't tried, and perhaps heavier one day. Try 6, 7 or 8 pounders, but take it easy and watch how you react. I used to be able to cruise with 5's, work well with 8's, but 10's beat my arms up. Now I've gotten to where I can work with 10's and do 12's, as long as I take care.
It can also help to time yourself. Once or twice a week - but not everyday or it will get stale - try and beat your last week's time for 5 miles.
5 miles a day is impressive to say the least. I usually go 3-4 miles.
Another ocassional switch - but be super careful not to overdo - is to use lighter weights and do stairs. Be careful - just walking stairs is really hard work. But adding in heavyhands and pumping your arms is a nice way to get in a hard workout in less time and break the staleness.
Bodyweight exercises also help to change things - hindu squats and hindu pushups are great day off ways to beat staleness (see cbass.com and check out clarence's explaination on how to do each)

Don't forget to rest! Overdoing it is not the best thing.
It also seems like you might be hung up on scale weight. If you used to weigh over 300, and you are now down to 200 or so, you may have reached the point where you are pretty much all bone and muscle. Try getting your fat percentage checked, and see where you are. If you are 10% or under, you're probably right where you need to be.
What you have done is absolutely awesome. I applaud you and your effort!
John tracy Andover MN

Tuesday, October 12, 2004


Tuesday, September 28, 2004

ISOtonometrics: http://www.panaerobics.com/iso
Thanks for your interest in ISOtonometrics. Dr. Schwartz has endless variations and workout routines designed for ISO. We are in the planning stages of deciding the best way to share that with interested folks just like you. The website is an initial medium for sharing hand clasps, hand trails and the rationale behind the method. Between now and the end of 2004 we will be adding more pictures and workout designs. By then all of the links will be active and working.
Panaerobics, Inc.

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