Wednesday, May 12, 2004
We just got a powerful note from an avid Heavyhander, John T. THANKS, John, for taking the time to share this with us.
John's information: I keep thinking that a good wt. loss table would make a nice addendum to http://www.heavyhands.org/hhwalkwl.htm
For example, you say that one hour of walking burns 300 calories for a 125 pound person.
and pump n walk with 3 pound weights burns 780 calories.
But it depends on how much a person weighs. Why does it matter? Because the average person wanting to lose weight does not weigh 125 pounds.
I've made up a table, using my admittedly rudimentary knowledge of math, that I guess is pretty similar to the one that Schwartz did in his first book. I know this method is geekier, but it says it better, because If you weigh 175, and go out and do an hour of heavy hands pump n walk at 3.5 miles per hour, you are burning nearly 1100 calories, not 780.
Doing this just 3 days a week will burn nearly a pound of fat. Doing this five days a week for 12 weeks, and it will burn (1100 x 5 x 12 divided by 3500 calories at the start, and 936x5x12 divided by 3500 calories near the end), resulting in a loss somewhere between 16-19 pounds, assuming that ones eating stays constant. There is no way around it- Heavyhands burns calories at an incredible rate.
weight in pounds multiplier 1 hour walking 3.5 mph 1 hour HH PnW
100 x.8 240 624
112 x0.9 270 709
125 x1 300 780
137 x1.1 330 858
150 x1.2 360 936
162 x1.3 390 1014
175 x1.4 420 1092
187 x1.5 450 1170
200 x1.6 480 1248
212 x1.7 510 1326
225 x1.8 540 1404
237 x1.9 570 1482
250 x2.0 600 1560
262 x2.1 630 1638
275 x2.2 660 1716
I weigh about 210, so it's nice to know that the 40-60 minutes I spend five times a week doing my heavyhands walking allows me to keep a nice trim shape and still enjoy the dinner table. I usually walk with 5-7-10 pound weights, so my mets might even be more than shown in this table. 3's would feel like flying. I walk at about a 3.5 mph rate.
Thanks again for sharing, John. We welcome ideas like this.
Kate
Lion Sports
John's information: I keep thinking that a good wt. loss table would make a nice addendum to http://www.heavyhands.org/hhwalkwl.htm
For example, you say that one hour of walking burns 300 calories for a 125 pound person.
and pump n walk with 3 pound weights burns 780 calories.
But it depends on how much a person weighs. Why does it matter? Because the average person wanting to lose weight does not weigh 125 pounds.
I've made up a table, using my admittedly rudimentary knowledge of math, that I guess is pretty similar to the one that Schwartz did in his first book. I know this method is geekier, but it says it better, because If you weigh 175, and go out and do an hour of heavy hands pump n walk at 3.5 miles per hour, you are burning nearly 1100 calories, not 780.
Doing this just 3 days a week will burn nearly a pound of fat. Doing this five days a week for 12 weeks, and it will burn (1100 x 5 x 12 divided by 3500 calories at the start, and 936x5x12 divided by 3500 calories near the end), resulting in a loss somewhere between 16-19 pounds, assuming that ones eating stays constant. There is no way around it- Heavyhands burns calories at an incredible rate.
weight in pounds multiplier 1 hour walking 3.5 mph 1 hour HH PnW
100 x.8 240 624
112 x0.9 270 709
125 x1 300 780
137 x1.1 330 858
150 x1.2 360 936
162 x1.3 390 1014
175 x1.4 420 1092
187 x1.5 450 1170
200 x1.6 480 1248
212 x1.7 510 1326
225 x1.8 540 1404
237 x1.9 570 1482
250 x2.0 600 1560
262 x2.1 630 1638
275 x2.2 660 1716
I weigh about 210, so it's nice to know that the 40-60 minutes I spend five times a week doing my heavyhands walking allows me to keep a nice trim shape and still enjoy the dinner table. I usually walk with 5-7-10 pound weights, so my mets might even be more than shown in this table. 3's would feel like flying. I walk at about a 3.5 mph rate.
Thanks again for sharing, John. We welcome ideas like this.
Kate
Lion Sports
Monday, May 10, 2004
In Heavyhands Walking, Dr. Schwartz mentioned developing connectors for handles to make a heavyhands barbell. Is there any chance that these connectors will be available anytime in the near future? I would love to try some new moves with a heavyhands bar.
I am very excited to hear that new videos are on the way!
I am very excited to hear that new videos are on the way!
Wednesday, May 05, 2004
To Paul,
You can buy handweights that go from 1-10 pounds at most sporting goods stores. Schwartz's advice in his first book was to spray iron weights with spray paint - it works even better if you can find paint that results in a rough surface. Many weights are now already coated with plastic that makes them easier to hold on to. These are inferior to Heavyhands, but readily available.
I have 1-7 pound, 10 pound, 20 and 30 pound dumbells, and would love to fill in with 8, 9, and 15 pound dumbells.
I find the lower weights let you do more complete movements and really go full speed. They are great for running and jumping movements, for boxing, and for climbing or running stairs - a favorite, especially if you do arm movements from full hang to head high with every step, but a killer!
Heavier weights work well for walking, double ski poling and short and long extensions. Ten pounders while walking or double ski poling are about as heavy as I've ever managed- and they beat my arms up pretty well!
A good, cheap way to go in the winter, when it's raining or dark, or just when you don't feel like getting out is either an aerobic step or - for us cheapskates - a cinderblock and a variety of handweights. You can also get a great workout doing stairs with varying small weights. And the fold - described in the first book as an ab exercise, is a great way to burn
through boring commercials.
Just be careful! Stairs really, really get your heartbeat going. I think that stairs by themselves are something like 14-16 METs. Adding weights just ups that - and for a lot of people that is way beyond their fitness level. And surprisingly, you can often get a harder workout running stairs with small weights than walking stairs with much heavier weights.
Yours,
John Tracy
Andover, MN
You can buy handweights that go from 1-10 pounds at most sporting goods stores. Schwartz's advice in his first book was to spray iron weights with spray paint - it works even better if you can find paint that results in a rough surface. Many weights are now already coated with plastic that makes them easier to hold on to. These are inferior to Heavyhands, but readily available.
I have 1-7 pound, 10 pound, 20 and 30 pound dumbells, and would love to fill in with 8, 9, and 15 pound dumbells.
I find the lower weights let you do more complete movements and really go full speed. They are great for running and jumping movements, for boxing, and for climbing or running stairs - a favorite, especially if you do arm movements from full hang to head high with every step, but a killer!
Heavier weights work well for walking, double ski poling and short and long extensions. Ten pounders while walking or double ski poling are about as heavy as I've ever managed- and they beat my arms up pretty well!
A good, cheap way to go in the winter, when it's raining or dark, or just when you don't feel like getting out is either an aerobic step or - for us cheapskates - a cinderblock and a variety of handweights. You can also get a great workout doing stairs with varying small weights. And the fold - described in the first book as an ab exercise, is a great way to burn
through boring commercials.
Just be careful! Stairs really, really get your heartbeat going. I think that stairs by themselves are something like 14-16 METs. Adding weights just ups that - and for a lot of people that is way beyond their fitness level. And surprisingly, you can often get a harder workout running stairs with small weights than walking stairs with much heavier weights.
Yours,
John Tracy
Andover, MN
Hello all,
On injury and Heavyhands.
I've been an avid Heavyhandser for the past ten years. Through all kinds of injuries - torn muscles, sprains, cracked ribs, broken toes, and now
torn cartilage in my knee - Heavyhands has allowed me to keep on exercising. The boxing, walking and abs exercises have kept me going, even when many regular kinds of exercise were not possible.
I'm now able to walk, at least, and my usual routine is 2-3 miles with 5, 7, and 10 pounders, switching back and forth among a variety of 6-7 moves. Even on cold winter days, when it's nearly impossible to work out outside, you can take an hour in front of the tv, within a really small space, and get a slamming workout that really gets your heart going.
Mixed with a few relatively heavy dumbells I keep near the tv, I get a workout that builds muscle, works my heart, and burns calories, even though I'm banged up.
All best,
John Tracy
Andover,
Minnesota
On injury and Heavyhands.
I've been an avid Heavyhandser for the past ten years. Through all kinds of injuries - torn muscles, sprains, cracked ribs, broken toes, and now
torn cartilage in my knee - Heavyhands has allowed me to keep on exercising. The boxing, walking and abs exercises have kept me going, even when many regular kinds of exercise were not possible.
I'm now able to walk, at least, and my usual routine is 2-3 miles with 5, 7, and 10 pounders, switching back and forth among a variety of 6-7 moves. Even on cold winter days, when it's nearly impossible to work out outside, you can take an hour in front of the tv, within a really small space, and get a slamming workout that really gets your heart going.
Mixed with a few relatively heavy dumbells I keep near the tv, I get a workout that builds muscle, works my heart, and burns calories, even though I'm banged up.
All best,
John Tracy
Andover,
Minnesota
Tuesday, May 04, 2004
Heavyhands MET ChartOver the years, Tom Auble has done extensive quantitative research on the energy costs of Heavyhands Panaerobic exercise. The following summary of research results was done at the University of Pittsburgh’s Human Performance Lab. This valuable information and much more can be found in The Heavyhands Walking Book, By Dr. Len Schwartz (copyright 1990, Panaerobic Press)
What’s a MET? If you are at rest, you are doing 1 MET of work. METs are measured in the lab as how much oxygen is used per unit of body weight (in the metric unit of kilos). Since each kilo of your body weight works to total METs, big people will burn more calories per minute per MET level than smaller people.
Interesting fact: 6 METs is sure to become a popular workout intensity goal. Most people hit 6 METs when walking at 4.5 mph. Experience a 4.5 mph walk and then try any of the 6 MET Heavyhands alternatives below. Suddenly you will “get it!” Heavyhands’ intensity feels deceptively easier than leg alone work at most every intensity. (that’s especially true after training). You may not be able to generate 10 METs by running 10 minutes per mile, but with training you can train to walk with 3 lb pumped to 3 inches above your head at 120 leg/arm strides per minute which for most of us is about 10 METS!
* LSAS/min = leg strides and arm strokes per minute
Exercise Intensity: 6 METS
Common aerobic activities: Walking 4.0-4.5 mph, Doubles tennis, Cycling 10 mph, Stationery cycling at 100 watts
Heavyhands Walk Alternatives: Walk-pump 1 lb 3 inches above head – 100 LSAS/min
Walk-pump 1 lb shoulder high 100 LSAS with moderate dip
Double Ski Pole 1 lb upper thigh to ear 100 BPM
Lateral Flings – 100 LSAS/min with moderate dip
Calories used per minute for average 125 pound person: 6 calories per minute
Exercise INtensity: 8 METs Common aerobic activities: Running 5 mph (12 min miles), Hard singles tennis, Cycling 15 mph
Stationery cycling 135 watts
Heavyhands Walk Alternative: Walk-pump 1 lb 3 in. above head – 120 LSAS/min
Walk-pump 3 lb 3 in above head – 105 LSAS/min
Walk punch 1 lb top of head 120 LSAS/min
Walk punch 3 lb top of head 105 LSAS/min
Double ski pole 1 lb mid thigh to 3 in above head 90 LSAS/min
Lateral Flings 1 lb – 120 LSAS/min with moderate dip
Calories used per minute for average 125 pound person: 8 calories per minute
Exertion Level: 10 METs
Common aerobic activities: Running 6 mi/hr (10 min mile), Cycling racing, Stationery cycling at 175 watts
Heavyhands Walk Alternatives: Walk-pump 1 lb 3 in. above head – 135 LSAS/min
Walk-pump 3 lb 3 in above head – 120 LSAS/min
Walk punch 1 lb top of head 135 LSAS/min
Walk punch 3 lb top of head 120 LSAS/min
Double ski pole 1 lb mid thigh to 3 in above head 115 LSAS/min
Lateral Flings 3 lb – 130 LSAS/min with moderate dip
Calories used per minute for average 125 pound person: 10 calories per minute
Exertion Level: 12 METs
Common Aerobic Activities: Running 7.5 mph ( 8 min miles), Stationery cycling at 225 watts
Heavyhands Walk Alternatives: Walk-pump 1 lb 3 in. above head – 140 LSAS/min
Walk-pump 3 lb 3 in above head – 130 LSAS/min
Walk-pump 5 lb 3 in above head – 120 LSAS/min
Walk punch 5 lb top of head 120 LSAS/min
Walk punch 10 lb top of head 100 LSAS/min
Double ski pole 5 lb mid thigh to 3 in above head 120 LSAS/min
Lateral Flings 5 lb – 130 LSAS/min with large dip
Calories used per minute for average 125 pound person: 12 calories per minute
What’s a MET? If you are at rest, you are doing 1 MET of work. METs are measured in the lab as how much oxygen is used per unit of body weight (in the metric unit of kilos). Since each kilo of your body weight works to total METs, big people will burn more calories per minute per MET level than smaller people.
Interesting fact: 6 METs is sure to become a popular workout intensity goal. Most people hit 6 METs when walking at 4.5 mph. Experience a 4.5 mph walk and then try any of the 6 MET Heavyhands alternatives below. Suddenly you will “get it!” Heavyhands’ intensity feels deceptively easier than leg alone work at most every intensity. (that’s especially true after training). You may not be able to generate 10 METs by running 10 minutes per mile, but with training you can train to walk with 3 lb pumped to 3 inches above your head at 120 leg/arm strides per minute which for most of us is about 10 METS!
* LSAS/min = leg strides and arm strokes per minute
Exercise Intensity: 6 METS
Common aerobic activities: Walking 4.0-4.5 mph, Doubles tennis, Cycling 10 mph, Stationery cycling at 100 watts
Heavyhands Walk Alternatives: Walk-pump 1 lb 3 inches above head – 100 LSAS/min
Walk-pump 1 lb shoulder high 100 LSAS with moderate dip
Double Ski Pole 1 lb upper thigh to ear 100 BPM
Lateral Flings – 100 LSAS/min with moderate dip
Calories used per minute for average 125 pound person: 6 calories per minute
Exercise INtensity: 8 METs Common aerobic activities: Running 5 mph (12 min miles), Hard singles tennis, Cycling 15 mph
Stationery cycling 135 watts
Heavyhands Walk Alternative: Walk-pump 1 lb 3 in. above head – 120 LSAS/min
Walk-pump 3 lb 3 in above head – 105 LSAS/min
Walk punch 1 lb top of head 120 LSAS/min
Walk punch 3 lb top of head 105 LSAS/min
Double ski pole 1 lb mid thigh to 3 in above head 90 LSAS/min
Lateral Flings 1 lb – 120 LSAS/min with moderate dip
Calories used per minute for average 125 pound person: 8 calories per minute
Exertion Level: 10 METs
Common aerobic activities: Running 6 mi/hr (10 min mile), Cycling racing, Stationery cycling at 175 watts
Heavyhands Walk Alternatives: Walk-pump 1 lb 3 in. above head – 135 LSAS/min
Walk-pump 3 lb 3 in above head – 120 LSAS/min
Walk punch 1 lb top of head 135 LSAS/min
Walk punch 3 lb top of head 120 LSAS/min
Double ski pole 1 lb mid thigh to 3 in above head 115 LSAS/min
Lateral Flings 3 lb – 130 LSAS/min with moderate dip
Calories used per minute for average 125 pound person: 10 calories per minute
Exertion Level: 12 METs
Common Aerobic Activities: Running 7.5 mph ( 8 min miles), Stationery cycling at 225 watts
Heavyhands Walk Alternatives: Walk-pump 1 lb 3 in. above head – 140 LSAS/min
Walk-pump 3 lb 3 in above head – 130 LSAS/min
Walk-pump 5 lb 3 in above head – 120 LSAS/min
Walk punch 5 lb top of head 120 LSAS/min
Walk punch 10 lb top of head 100 LSAS/min
Double ski pole 5 lb mid thigh to 3 in above head 120 LSAS/min
Lateral Flings 5 lb – 130 LSAS/min with large dip
Calories used per minute for average 125 pound person: 12 calories per minute
