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After 22 years
of experience I have discovered Heavy Hands Walking, originally
designed by Dr Leonard Schwartz MD, is the most efficient and
effective exercise system for maximum fat burning, cardiovascular
fitness, and lean muscle enhancement. It is easy and practical.
What
is it?
This exercise program involves walking at a comfortable steady pace (approximately
3.0-3.5 miles per hour), pumping light hand weights. While walking you perform
three different exercises with your hand weights (Flyes, Lateral Raises, and
Overhead Presses - for shorthand purposes, referred to as "F.L.O"),
with pumping and walking in between each set of the three exercises.
How
long and how often?
For maximum fat burning results, I recommend walking with Heavy Hands for a
minimum of 30 minutes, at least 3 times every week.
How
do you progress?
There are two variables: repetitions and weight.
Weight: Both men and women start with 1-pound
hand weights. The goal for women is to progress to 4-5 pound hand weights (within
6 months), and for men, 6-8 pound hand weights (within 9-12 months) using the
progression below.
Repetitions: Increase your
repetitions of each of the F L O exercises every week over a
six-week period (up to 6-pound weights). Then, at the end of
6 weeks, increase your hand weights by 1 pound, if you are comfortable
doing so.
Progression
for repetitions:
Week 1: 25 repetitions
Week 2: 30 repetitions
Week 3: 35 repetitions
Week 4: 40 repetitions
Week 5: 45 repetitions
Week 6: 50 repetitions
When you progress to 6 pound weights and over, increase your weight by one
pound only after 12-weeks i.e. do 2 weeks of 25 reps, 2 weeks of 30 reps, 2
weeks of 40 reps, 2 weeks of 45 reps and 2 weeks of 50 reps before you increase
your weight again.
Where
can you do Heavy Hands?
You can do this in the gym on a treadmill, on the spot or walking outside.
If you use a treadmill, set the incline at 5.0 (to take the pressure off your
knees) and set the speed at 3.0-3.5 - keep it constant unless you exceed 75%
of your MHR (in which case slow the speed a little.
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