Views:56 Author:VIGOR Publish Time: 2019-02-19 Origin:Site
Nowadays, more and more people choose running as their daily sport. When you've been running for a while, you may start to look for ways to up your game and make the runs more challenging. Adding time and intensity are the classic ways to do this. You can simply run longer, or find hills that can make your runs more difficult. Another way to add intensity is to add weight -- though if you're thinking of carrying dumbbells while you run, take a few important things into consideration before you head out.
How They Work
When you carry weights on your run, you're increasing the load your body has to move through space -- which means you'll be pushing yourself a little harder. Working harder will increase your heart rate, which will lead to more calories burned. According to Cedric Bryant, Ph.D., FACSM, Chief Science Officer for the American Council on Exercise, you may be able to increase your heart rate by five to 10 beats per minute, and increase your oxygen consumption by 5 to 15 percent. Weights are also strength-training equipment, so by holding them you may help to strengthen some of the muscles of your upper body.
Don't Overdo The Weight
If you decide to use the weights after all, it's important to choose the right amount of weight. Hand weights should not be any heavier than 3 pounds, suggests Dr. Bryant, since more weight than that can put unnecessary stress on your joints and muscles. If you're just starting out, choose a pair of 1-pound weights so you can become accustomed to running with weights without a great deal of excess weight. Over time, move up to a heavier weight -- not exceeding 3 pounds.
How To Running With Dumbbells
When you head out on your first run, spend a few minutes warming up without the weights, allowing your body to gradually become accustomed to the increased demand. Walk or jog for about five to 10 minutes, allowing your heart to slowly start beating faster. Then set out on your run. Ideally, stick close to home for this first run -- or jog on a track so you'll be able to set the dumbbells down if you find that it's too difficult. Hold the dumbbells in a firm but not tight grip; holding them tight could cause you to experience an exaggerated elevation in blood pressure, reminds Dr. Bryant. Pay attention to the swing of your arms, and try not to swing them much more than you do when you don't have them. To minimize the threat of overuse injuries from using the weights, run with them only one or two days a week instead of every time.