Is there any proven exercise advantage to wearing arm and leg weights all day?
Since this is the only body I will ever have, I am trying to get in better shape. (Maybe a birthday and a class reunion prompted me to do it.)
About 3 months ago I stated wearing light, about ½ pound, 250 g, wrist weights under my shirt and went about my normal day – working on the lawn, taking care of my fish, cleaning, eating, etc.
To eliminate the extra stress on my elbows I intentionally wear a shirt with sleeves that support the weight and transfer it to my shoulders. For the first few days I was beat at the end of the day and really slept well. After a while I didn’t notice them any more so I upped the weight. I added ankle weights to the mix and gradually added more weight. ½ pound, then ¾. I was traveling for 2 weeks so I wore no weights and felt great – full of energy!
Every time I get used to the weights I added a little more. Right now I’m at 1¼ pound, 600g, wrist and 1¾ pound, 800g ankle. Since that has became easy, about a week or two ago, I started adding weight to my pockets. 4.4 pounds, 2kg, total.
So right now I am carrying an extra 10 pounds of weight and just go about my business – raking leaves, stacking wood, sitting at my computer, eating, etc. I can go through the whole day and feel like I am floating when I take them off before bed.
I have not been able to find any data showing the effect of wearing weights continuously as a work-out protocol.
Using one of the many calorie activity calculators I see that a 170 pound male burns about 20% more calories for the same activities than a 140 pound male, according to several respectable sources. The 170 pound male is carrying more weight on his arms, legs, and torso and is getting the benefit of more strength training and exercise for the same daily routine.
Effectively, the heavier person is getting some benefit from the extra weight as a workout. (Of course there are disadvantages to excessive weight.)
Can I get that extra weight workout benefit by wearing weights and then enjoy the benefit of good health, agility, and quickness when I remove them? Right now my BMI is perfectly in the center of the “healthy” band at 21.6, I feel great. I’m not trying to lose weight – just redistribute it a little. I wouldn’t complain if some weight landed twixt my thighs but that is a different exercise protocol and I can’t image how weights would even be attached. Ouch!
Have any of you tried wearing weights for an extended period?
Have you seen any mention of this technique?
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