Thursday, April 29, 2004

Hi Paul:
The philosophy behind Heavyhands is to vary verticality (the up down motion), intensity (the size of the weights) and frequency (how often the weights move through their path in a minute). If you were to walk twice as fast with 3 pounders and pump from mid thigh to over the head, the three pounders would provide a unique training opportunity. Another option is to use your current weights and add fexion at the waist, a duckwalk or dip with each step or a double ski pole walk (see )
Three pounders can make quite a workout, but because the INTENSITY is three pounds, it will be DIFFERENT from a workout using 8 pounders.
How to make 3 pounds a real test of strength and endurance (while burning fat and using calories;In a word: shadowboxing. Going through the motions of a saprring lightweight, or a heavy bag training using three pound Heavyhands with lots of bobs and weaves, jabs and punches is both fun and challenging when done for more than a few minutes. Longstrength 9 a sort of strength - endurance) can be your reward with three pounders.
Hope this helps.
Lion Sports

Sunday, April 25, 2004


I have heavyhands 3#. I also have a 1# set. A couple weeks ago, I used 8# dumbells instead for my dogwalking. The 8 lbers were tough, but I used them 3 times per week for a couple weeks. Now when I use the 3# they are too light. I am wondering if anyone has figured out a way to make somthing like heavyhands with variable weights that go like 5, 8 etc. I can't be waiting. I know that they will be coming out, and it seems like the handles of the heavyhands are advantageous. So has anyone else made any good makeshift ones or... figured out how to 'add weight' to their 3#?



Monday, April 19, 2004

This post and QUESTION was sent to Dr. Schwartz. His reply follows:
QUESTION: Heavy weights are interesting. Tsatsoline's weights are larger, but
Dragan uses 35 pound dumbbells for his challenges, which is about the
size of one pound (36 lbs)in the the Russian system. That is pretty
heavy by my standards.

Dragan is upfront about the aerobic quality of his workouts. Pavel is
much less clear about the aerobic value of kettlebell and other his
workouts and in fact says that you can lose fat without the dishonor
of aerobics (I love that line). While I admire both men and they are
certainly fit, I still believe that Heavyhands is a safer and more
complete system.

Reading Dragan's book, of course, made me want to do a heavy
Heavyhands workout. I did 10 minutes with ten pound weights high
pumping (level 3.5 at 100 steps a minute) on a step. Using Dragan's
units of measurements (10lbs x 42in x 1000reps) equals 420,000 units.
Even by his high standards, that is some pretty high energy work, and
that calculation does not include the leg work of stepping Though I
freely admit that I could not keep it up for 30 minutes, it clearly
puts Heavyhands in the same range as his exercises.

It is really just simple math. The combination of heavy weights and
range of motion creates a tremendous workload. There is no
substitute for that, and to reach a level of super-fitness probably
requires a good dose of that work. However, I also ran with 3lb
weights(level 2, 7.5 mph)the other day and also got a very good, hard
workout. That flexibility of workout keeps me committed to HH.

My other thought is that Heavyhands is by far superior in being a
accessible start up exercise system. I started with walking in place
with 1 lb weights many years ago. Being able to start at that level,
but to also see results, hooked me into a life altering love of these
exercises. Along with this accessibility comes a certain level of
safety and freedom from injury that these other systems don't offer.
Tsatoline is quite clear that kettlebell exercises can be dangerous.

We can learn alot from these other systems and techniques and I
apreciate the discussion. Can you ask Dr. Schwartz
to comment on these other systems and heavy weights in general?

DR. SCHWARTZ'S REPLY: What's fascinating to my way of thinking is that both of these approaches seem utterly correct to me!
From THE HEAVYHANDS point of view, these chatty offerings suggest that there is a real complement between disciplines like Pavel's and ours. Better still, it becomes increasingly evident that these two strategies are hardly mutually exclusive! It's kind of interesting that we each start out in a different place along the exercise spectrum, eventually meeting approximately in the middle. The result is a comfortable psycho-physiological union!

HEAVYHANDS will clearly appeal to beginners as well as to consummate athletes. Pavel's, while convincing bunches of expert exercisers, will not be scooped up by huge populations yet. At least that's what I'd guess.

HEAVYHANDS, on the other hand, requires only a couple of additions to enhancing aerobics and strength endurance: weights and whole body orchestration. Whole body Longstrength is what we're about. For more see www.panaerobics.com

Saturday, April 17, 2004

To answer your questions, Dennis:
1. The first new video, HEAVYHANDS WORKOUT I BASICS will take much of the content and exercise philosophy from the original video. The models doing the workout will each do a different level of exercise. This is different from the first video. A Heavyhander can select from the least intense/complex moves to more intense/comlex. By having a level A, B, and C to observe, a heavyhander can easily transition from one to another as their level of fatigue (heart/lung:central, or muscle:peripheral) indicates. The music will be very different, selected by some of the top names in the in video production industry. There will still be a warm up and a cool down as part of the complete, whole-body 30 minute workout. We are all excited to release this workout in JUne 2004.
We are making a second video - still under wraps. We are launching it in late May - look for something very new, very different and a powerful new component to our favorite Heavyhands.

Friday, April 16, 2004

I'm very pleased to hear Dr. Schwartz is producing some new Panaerobics videos for release this summer. The nice thing about the first video workout routines is that they provide a well-balanced total body workout: seven-minute warm up followed by one of two Heavyhands workouts. (I presume the format for the new video workouts will be similiar to the first one.) Some Heavyhands enthusiasts enjoy creating new moves, that sort of thing. I personally prefer the video workouts because I don't have to think very hard about what I'm going to do one minute to the next.
I also enjoy the confidence that after that 30 minutes is over I've given myself a good, well-rounded workout that has exercised every major part of my body from my shoulders down to my feet.
How many new videos is Dr. Schwartz planning to release? How will they resemble or differ from the original (with Tom Auble & Judy Shasek)?
Thanks, Kate for all the work you, Dr. Schwartz and the others have put into reviving this wonderful and unique program of fitness.
There has been some discussion in the Heavyhands Yahoo Group about the use of heavy weights in Heavyhands exercises. I am wondering if Dr. Schwartz has any comments about the use of heavy weights and the benefits of these exercises.

There has also been discussion of other exercise systems that seem to have some similarities with the Heavyhands system, specifically the systems advocated by Pavel Tsatsoline and Dragan Radovic. Both of these systems use weights that are heavy by heavyhands standards but light by weightlifting standards to increase muscle endurance through high repetitions. I was hoping to get Dr. Schwartz's thoughts about these approaches and their relation to Heavyhands. Thanks.

Doyle Evans

Saturday, April 10, 2004

We receive many questions from traditional strength athletes seeking to add Heavyhands to their workout routine. This question is similar to many: My wife and I lift weights and also do quite a bit of cardio each week. While I am over 6 feet tall, she is 5'7". Does the amount of weight we use in heavyhands reflect our current weight? Can we share the same handles and switch weight amounts?
Answer: The thing to remember with heavyhands is that while you do gain pure strength, it is not the same type as what a 10-12 rep/3-4 set traditional weight lifting workout will provide. You get strength - plus endurance which we call "longstrength." You gain strength while burning calories in an aerobic mode. You also do not focus on a particular muscle group explicitly, rather, one muscle group may be doing a lot of the work, but the remaining musculature participates in the whole body workout that is Heavyhands.
Because of the thousands of reps you do at varied frequencies and varied range of motion, it is difficult to say how much weight you or your wife should use.
The easy question is about sharing weights and handles. The answer is probably yes. Heavyhands come in size regular and size large. Most people can fit into the regular size handle (even if it fits a bit snug.
Suppose your wide was doing the "Pump 'n Walk" or Double Ski Pole (see htttp://www.heavyhands.org/dsp.htm) at a 80-90 BPM using 4 lb weights. Many people select something like this to do with varied dips and leans for 10-30 or more minutes. You might take the same 4 lb weights and do the same exercise at 100-120 BPM, with more dips, flexes or leans. Just because you are likely to be stronger than your wife in traditional strength training, it could be that you discover different sorts of strengths (and endurance) as you explore heavyhands.
You'll find that you build a more lean and "ripped" looking muscle with Heavyhands, especially if you monitor your diet.
I hope this answered your questions. Thanks for your interest in Heavyhands.
Lion Sports
We have been getting a lot of new memebers lately, that's great. All of you, please use this as a place to report recent Heavyhands workouts and goals, or to simply ask Dr. Schwartz questions. You may want to learn about a community walking program we've started called, Walk Plus. See www.heavyhands.org/walkplus.
Lions Sports

Sunday, April 04, 2004

Here is a question that was posted to Doyle on the Yahoo Heavyhands chat, followed by Doyle's reply
Would you mind sharing your basic workout during your thirty
minutes. I too have used heavyhands for many years. I am 43 I have
not had any injuries from heavyhands. I have mostly done indoor
workouts but as of late have been working out on the move. I have a
tendency to switch between excercises maybe to quickly. Just curios
how you approach your workouts? and do you practice any dietary
Doyle's very comprehensive reply. (Please note that Doyle is an extremely experienced heavyhander. Your routines and exercise must be based on your current health and fitness levels. Always check with your doctor before starting a new exercise program. It's wise to err on the side of caution when adding frequency, range of motion or size of hand weights.)
I use a variety of exercises and I am always looking for different
things to add.

I do have three basic routine structures. First, I use a step for my
indoor routines. Using a basic four step pattern, I do a number of
arm routines: pumps to various height levels, punches, lat flings,
long levers (lifting weights up out to the side and above my head),
double ski poling, among others.

Second, I use the Precor elliptical machines at my gym with weights.
This takes some getting used to. You need to establish a sense of
balance on these machines to be able to use weights and not use the
handrails. If you have access to these machines, start by using them
without the handles and then move to pumping your arms (level II)
without weights. You should be able to then add small weights. I
regularly use 5lb weights on the Precor. In addition to low pumps, I
now do high pumps, punches, swoops (always fun) and lat flings. The
side bars on these machines does limit your range of movement
somewhat. I also use the treadmill for running and walking. Today,
for example, I did 20 minutes running with 7lb weights (roughly level
II) on the treadmill at a ten minute pace. I then walked for ten
minutes pumping low adding 5% incline to the treadmill.

Lastly, I do outdoor routines, usually walking. Because I am used to
the step, I notice that I often need to add a little dipping to my
walks to get the heart rate up. My goal this spring and summer is to
add some high pump running and ski pole running, obviously with some
light weights. You talk about hard work.

I also have a couple of basic principles that I follow. I try to use
both heavy and light weights. In any week I try to have at least
three days where I have used heavy weights, 7 lbs or more. Using
heavy weights with big range of motions (high pumps, lat fling, ski
poling etc)is tough work

And I make sure that a good portion (at least half) of my work is
above the shoulder. I think it easy to get stuck doing just low
pumps and punches. High pumps, long levers and ski poling are great
exercises and nothing works you out like the extreme range of motion

This gets at another principle. I make sure that I do ski poling at
least once a week. I will admit that it is not my favorite exercise,
but as I said, it is a great one. Nothing can make me sorer. I also
make sure that I have also added running heavy at least once a week,
usually with weights of 7-8 lbs.

As you can see with just what I have laid out there are numerous
variations and possibilities. I also add in frequent bellyaerobics
and shadow boxing exercises. If ever I think that I have neglected a
muscle group, I throw in some exercise that works it. Almost any
exercise for example can be an abdominal exercise just by adding
bends and leans.

Now, you mentioned lengths of time. Usually my minimum is 5 minutes
with any exercise. I also try to mix this up, doing longer intervals
10, 15, 20 mins) to make sure that my endurance with that exercise
remains high. Rarely do I do 30 minutes of one exercise. Especially
when working with heavier weights, I will do 5 minute intervals, for
example 5 mins of high pumps followed by 5 mins of lat flings
followed by 5 mins of long levers. I then repeat the cycle and there
you have a thirty minute routine. I have used 2:30 minute cycles, but
I try to stick to five min intervals and often do 10 mins of each
exercise before moving on to the next.

You also asked me about dietary intake. I do watch what I eat, in
the last year or so especially carbs, and my weight has remained
steady for quite awhile. But I do not stress about it. In fact, I
only weigh myself once a month to calculate my calorie pulse (see the
first Heavyhands book). Dr Schwartz covers the weight/fat very well
in his books.

Thanks for asking me this question. I hope this info helps. It is
just my take on workouts, others may be more or less structured.
Ultimately, the key to success would seem to be some form of
progressive comprehensive consistent variety. In other words
regularly working every muscle you can in many different ways to move
towards you fitness goals without becoming bored. Good luck and keep


Thursday, April 01, 2004

I had a long conversation with Dr. Schwartz about the questions posed by John regarding research. The response by Doyle (below) was comprehensive and we value it - coming from an experienced and long-time Heavyhander.
In the 1980's when Heavyhands first came on the market, there was a great deal of research done at the University of Pittsburgh's Human Performance Lab. All of the research included quantitative studies carefully monitored by Tom Auble. The ACSM published Auble's work in the 1980's, when it was done.
The purpose of the research was to quantify the energy costs of Heavyhands, to insure that statements made about VO2 max, oxygen uptake, oxygen pulse and other parameters were proven. Not only did Dr. Schwartz learn that his instincts about the value of the Heavyhands method were accurate, the research results surpassed his expectations. If you take a look at most products used in fitness training, the instance of research done is rare. Heavyhands has been more carefully studied than most methods.
As with any exercise or sport, a person could injure. Heavyhanders - as a group - do not seem to report problems with injury. In fact, many runners praise Heavyhands Walking as a wonderful way to keep their endurance and exercise intensity high while they recover from knee injuries and pulled hamstrings. Personally, I am recovering from ACL surgery and while I cannot walk for exercise just yet, I have been able to do high intensity Heavyhands workout IN PLACE throughout my recovery.
In Heavyhands walking, we advise that people begin with small weights and move them through a range of motion that they can manage with comfort and safety. many Heavyhanders walk and workout with 1-3 pounders for years. By changing the range of motion and the frequency of the pumps, gradually the intensity (and the amount of muscle mass included) is increased. It makes good sense to go more slowly when the amount of weight is increased. Walking with 4-15 pounds is not uncommon - but each person must choose his or her hand weight size using good common sense. If the goal is to gain many fitness factors (endurance, strength, fat-loss, calorie burning, strength-endurance and flexibility) simultaneously, you'll be hard-pressed to find an exercise system that delivers like Heavyhands.
Thanks for all the questions (and the responses). Keep them coming, it's of high interest to our Heavyhands community.
Lion Sports

The long term effects of Heavyhands is a question that I also posed
to Dr. Schwartz on the Heavyhands blog site. Go to
www.heavyhands.org, his response has been posted on the FAQ area of
the site.

Essentially, there have been no quantitative studies, but the
anecdotal evidence is that there are longterm positive effects.

The notion that Heavyhands causes joint pain and problems does not
make much sense to me. First, I have had years of experience using
Heavyhands and have never been injured. This work includes use of
weights in excess of ten pounds, with regular use of weights of 7 -10
pounds. I do think that beginners need to take care not to uselarger
weights too quickly. Heavyhands is not weightlifting and I still have
regular workouts with weights of 1-3 pounds to great effect.

If these kinds of activities led to the the joint problems that the
trainers you talked to believe, we would see similar concerns in
rowers and cross-country skiers. I have never heard of any problems
associated with the joints of practitioners of those activities. In
fact, they tend to be among the most healthy and fit people.
Heavyhanders has similar potential, if not more.

As to the other issue, as Dr. Schwartz points out in his book, he was
no extraordinary physical specimen when he started using handweights
at 58 years old. He now has an extraordinary physique, but his is
not a bulky "weight trained" build. Heavyhands tends to build lean,
strong, rippling muscles and not bulk, and your muscles take on a
certain "Heavyhands" look once you start to workout regularly. Dr.
Schwartz definitely looks to me like the epitome of a fit Heavyhander.

My own personal experience is that Heavyhands is by far the best
exercise bargain out there. I have purposely limited my exercise to
30 minutes of intense varied heavyhands exercises daily. At the age
of 43 I have a resting pulse below that age and a body fat well below
10%. I am both strong and aerobically fit, all on a half an hour of
daily exercise. That is it, period.

My advice is to try Heavyhands. Start slowly and workout
consistently. Within a few months you will feel and look better. I
think that will be all the empirical evidence that you need to
continue with the program.

Doyle Evans

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