Each decade has its defining workout fad. The 1950s gave us trimnastics with Jack Lalanne. The 1960s was all about calisthenics. The 1970s brought on Jane Fonda and her classic “Workout” video (which happens to be one of the best-selling home videos of all time). However, I personally believe that the 1980s is when physical fitness hit a different gear. This was the time when the bodybuilding of old hit its peak. Greats like Mike Mentzer, Tom Platz, and Lee Haney were in the public eye sculpting their jaw-dropping physiques and exercise routines. Books, videos, and audio tapes were being produced left and right, all promising to turn common men into Greek gods. Yes, the 80s was a time for fitness buffs to really geek out. So why in the world are we talking about a 1980s Walking Workout?
There was another man who was embarking on a journey of fitness during this period who isn’t quite as well known. His name was Leonard Schwartz. A middle-aged physician and psychiatrist, Dr. Schwartz had something of a mid-life crisis one day when he looked in the mirror. The years that he had spent smoking and sitting at his sedentary job had not been kind to his body. His lifestyle had left him with low energy, persistent back pain, and high blood pressure, and he figured he needed to begin making some changes.
He began by doing some serious cardio, incorporating swimming and running into his weekly exercise routine. Over time, these activities improved his health. The back pain wasn’t as bad, and his blood pressure numbers had begun to improve. Still, Dr. Schwartz was not where he wanted to be. Years of health charts and medical papers had no doubt left an impression on him, for he decided to approach the next stage of his fitness journey with the meticulous eye of a scientific researcher. His study led him to create a fitness system that became a staple of the 1980s.
Dr. Schwartz’s new fitness regimen sliced his running times in half, increased his strength, dropped his weight, and boosted his energy in a way he’d never experienced before. His overall fitness level increased even more so than when he’d been doing his consistent swimming and running. he named this regimen “Heavyhands” and wrote two books on the subject in the 80s: Heavyhands: The Ultimate Exercise and Heavyhands Walking. The methodology spread like wildfire, quickly becoming a national craze. It has sense been forgotten, but perhaps its time we bring it back?
How did Heavyhands get created?
VO2 max, or maximal oxygen consumption, is a measure of the maximum amount of oxygen that an individual can utilize during intense exercise. It is often expressed as milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). VO2 max is considered a valuable indicator of aerobic fitness and cardiovascular endurance. In his studies, Dr. Schwartz found that athletes who had the highest VO2 max weren’t obvious candidates like runners and cyclists. They were cross-country skiers! From this observation, he concluded that a good cardio routine would incorporate all four limbs under equal levels of stress, rather than just the legs.
Most forms of cardio at the time utilized the legs heavily while doing little for the arms. Dr. Schwartz theorized that increasing the workload on the upper body would increase the overall output of the exercise routine, and thus its positive health effects. To test his theory, he began performing standard exercises in his lab using small dumbells. He would perform the exercises (lunging, jumping, running, dancing, etc.) while swinging his dumbbells in all directions. He especially practiced incorporating the “double pole” maneuver that cross-country skiers do.
After extensive testing, he found that all forms of this calisthenic exercise were effective to various degrees. However, the Heavyhands Walk was by far the most natural movement to perform. Essentially, all one had to do was walk while pumping the dumbells with their arms. He said this was the “best way to begin combined, four-limbed movements”
What are the benefits?
Well… everyone knows how to walk, and this is often considered to be one of the safest, easiest, and low-impact forms of exercise available. However, at its core, walking is one of the lightest forms of activity, so Heavyhands attempt to spice it up. A Heavyhands walk transforms a pedestrian stroll into what Dr. Schwartz believed would be “an exercise that makes one more mechanically strong and aerobically powerful than any other combination of exercises could.” Ever the excellent name-giver, he called his Heavyhands walk the “Walk Plus” and promised that it would give the following benefits to all those who practiced it.
Whole body Exercise
Engaging the entire body in physical activity is essential. Even in our daily routines, beyond structured workouts, our legs naturally receive exercise as they carry us from place to place. Conversely, our arms often remain relatively inactive. Even during intentional cardiovascular exercises, the lower body typically bears a disproportionately heavier workload. For instance, when cycling, the arms and torso remain relatively motionless, and even while running, the arms move through the air without encountering resistance. This means that a significant portion of the body remains underutilized. As Schwartz pointed out, “While arms are small compared to legs, the upper body contains fully 65 percent of our total muscle mass!” Heavyhands effectively engages all muscle groups from the bottom to the top of the body.
Strength AND Cardio
Combining strength and cardio elements, Heavyhands primarily focuses on cardiovascular fitness but also offers a modest strength-building component. While performing numerous repetitions with light weights won’t lead to significant muscle growth and strength gains, it does involve the muscles more than certain other cardio exercises.
Similar advantages can be derived from activities like rucking, where the weight is carried actively. However, manipulating the weight and carrying it with the hands engage different muscle groups, making the walking experience less efficient and more physically demanding. When weight is carried by hand, it can result in up to twice the workload compared to carrying it supported on the back.
It’s convenient
Heavyhands was seen as a “one-stop shop”. It was designed to give you a better workout in less time. Additionally, no big equipment was needed. This was the exact opposite of the huge gyms and workout machines that were becoming popular in the 1980s. The people who didn’t gravitate to that atmosphere became strong proponents for this kind of workout, since all they had to do was pack some dumbells and workout whenever!
A heart health bump
Schwartz’s experiments revealed that incorporating weightlifting and involving all four limbs concurrently significantly enhanced the workload and, consequently, the cardiovascular advantages when compared to traditional walking. To illustrate, vigorously pumping 3-lb weights while maintaining a brisk walking pace resulted in 2.5-3 times the workload of walking without weights! In some cases, Heavyhands Walking even approaches the cardiovascular demands of jogging.
Low impact, but still effective
Despite the fact that the cardiovascular demands of Heavyhands walking approach those of jogging, this form of exercise is considerably kinder to the body. In many conventional cardio activities, intensifying the workload typically involves pushing your legs to move faster and with greater force, which can increase the risk of injuries. However, with Heavyhands, you have the flexibility to elevate the intensity in both your arms and legs, ensuring a more balanced effort distribution. Additionally, unlike running, Heavyhands walking keeps at least one foot on the ground at all times, minimizing the impact of the movement. Consequently, it proves to be an excellent cardiovascular workout option for individuals recovering from specific injuries that restrict their usual exercise routines or for older individuals experiencing the effects of age-related wear and tear.
Workout longer, while staying comfy
People often get discouraged by high-intensity workouts, as it leads to high levels of soreness and discomfort. Dr. Schwartz found that, by using all four limbs at a lower impact for a longer period, people felt that exercise was easier and more comfortable. This meant people kept at it longer.
Losing fat, and improving body composition
Observing that people generally disliked dietary restrictions and struggled to adhere to eating modifications, Dr. Schwartz was not a proponent of weight loss through dieting. Instead, he championed the “Overall legitimacy of exercise as the supreme weight-controlling device,” based on the reasons we’ve just discussed. He firmly believed that shedding pounds could be accomplished simply by adopting an exercise routine, with Heavyhands being the most effective workout for achieving this goal due to its whole-body engagement and ability to sustain extended periods of steady-state cardio.
In his own experience, Schwartz managed to lose 15 pounds while actually INCREASING his food intake, including his favorite foods, through the practice of Heavyhands. He also noted that Heavyhands enthusiasts not only experienced weight loss but also witnessed an increase in lean muscle mass and a reduction in body fat, leading to improved overall body composition. Dr. Schwartz regarded Heavyhands Walking as the ideal workout for individuals of all ages, whether they were currently leading sedentary lifestyles or were highly active. He believed it could serve as a person’s primary form of exercise or complement their existing athletic pursuits.
How do I do it?
During the 1980s, the word about Heavyhands spread through word of mouth, and some individuals may have casually perused Schwartz’s books, thinking the concept was straightforward enough to skip a thorough read.
Consequently, many assumed they grasped the technique of a Heavyhands Walk and attempted it without delving into the details. When their desired results didn’t materialize, they often attributed it to flaws in the approach itself.
While Heavyhands is relatively straightforward, there are crucial nuances that one must comprehend and incorporate to achieve substantial results. Let’s delve into what these key factors are:
The Pump
The Pump is a critical element in making Heavyhands Walking effective, yet it’s a commonly overlooked aspect that often leaves people wondering why the method isn’t yielding the desired results. When you engage in a Heavyhands Walk, it’s not enough to merely carry dumbbells in your hands; you must actively pump them.
While holding weights in any manner during a regular walk can augment the overall workout intensity, actively pumping them as opposed to letting them hang passively by your side engages more muscle groups, amplifying the required effort and reaping associated benefits. For instance, research conducted in Schwartz’s laboratory revealed that vigorously pumping 2-lb weights could result in burning four times as many calories as carrying 15-lb weights in a passive, hanging position.
To do the proper “pump ‘n’ walk,” take a “diagonal stride,” swinging the arm opposite the striding leg, i.e., when your left leg is striding forward, your right arm is pumping, and vice versa. Keep your elbows close to your sides, and curl the weight up, palms facing inward.
There are three standard levels associated with the pump, and each level corresponds to a particular height on your body. To give you a reference point, if you’re of average height, Level 1 aligns with approximately your belly button, Level 2 with the front of your shoulder joint, and Level 3 with the top of your head. For those seeking an additional challenge, there’s even a Level 4, which entails pumping as high as you can! It’s worth noting that the higher you pump, the more demanding the exercise becomes. Furthermore, each pump level places emphasis on different muscle groups, with Levels 1 and 2 primarily targeting the arms, while Levels 3 and 4 engage your shoulders, upper back, and chest.
During each pump, it’s essential not only to concentrate on the upward motion but also to deliberately exert effort when pulling the weight down during the downward phase, rather than just letting it descend passively. This deliberate pull on the eccentric part of the movement effectively activates your lats, triceps, and pectoral muscles.
The Weights
To engage in a Heavyhands Walk, you walk while gripping a dumbbell in each hand. Dr. Schwartz characterizes the Heavyhands Walk as a type of “strength-endurance” exercise, but the primary emphasis lies in building endurance. The objective is to carry weights that provide some resistance, engage your muscles, and contribute to an increased workload while remaining light enough for sustained arm pumping.
If you’ve been lifting weights already, you may overestimate the amount you can comfortably handle. It’s important to realize that repetitively pumping a weight a thousand times is a considerably different challenge from doing a set of ten repetitions. Therefore, it’s advisable to begin with two-pound dumbbells (or even one-pound ones) and progress from there. With consistent practice, you might eventually work your way up to using 10-pound dumbbells, but initially, sub-5-pound dumbbells will be suitable for nearly everyone, (and this will likely remain the case for awhile).
While any type of dumbells will suffice, Dr. Schwartz suggests opting for those equipped with a strap that wraps around the back of the hand to support the weight and reduce the need for a tight grip. Regardless of whether you use weights with or without a hand strap, avoid gripping the dumbbells too firmly, as this can lead to fatigue and muscle spasms.
The Schedule
Schwartz’s recommendation was to engage in three to four 30-minute Heavyhand sessions per week. However, you have the flexibility to determine the duration and frequency that best suits your preferences and capabilities.
A reasonable starting point, especially if you are relatively new to exercise, is to embark on 30-minute walks while holding 2-lb weights and performing the Level 2 pump. It’s important to note that if you’re new to Heavyhands, you might need to occasionally switch to Level 1 to allow your arms to rest before resuming Level 2.
To adjust the intensity of your walks, you can experiment with three variables: your walking pace, the weight of the dumbbells you carry, and the pump level you maintain. To increase the intensity, walk at a faster pace, carry heavier weights, and/or pump at a higher level. Conversely, to reduce the intensity, do the opposite by walking more slowly, using lighter weights, or lowering the pump level.
If you desire to place a greater emphasis on building strength during your Heavyhands Walk, Dr. Schwartz suggests using the heaviest weights you can manage for about 10% of your total walking time. To achieve this, you may need to reduce your walking pace and/or lower the pump height. It’s worth noting that increasing the weights will shift the workout towards more anaerobic and less aerobic exercise.
While Dr. Schwartz believed that the Heavyhands Walk alone was sufficient to maintain your overall fitness, he also recommended incorporating additional movements into your walk to target different muscle groups. These movements could include various…um… unconventional…. actions such as kicks, struts, skips, leg lifts, punches, lunges, and duckwalks. But, I highly doubt any of us, me included, would be just doing that out in public at the local gym 😁.
Schwartz himself acknowledged the potential for embarrassment when performing the standard Heavyhands Walk. However, he believed that this embarrassment would become a thing of the past in the 21st century. He was confident that Heavyhands would not be a passing fad but rather a permanent and widely accepted component of the fitness landscape. In 1987, Schwartz predicted, “The nice thing about social embarrassment phenomena is that . . . they disappear as fast as they emerge,” Schwartz predicted back in 1987. “When people discover that the odd movements associated with pump ‘n’ walk produce exhibitable muscular rips and cuts, the embarrassment will vanish. You can count on it.”
However, it turns out THAT prediction didn’t come to fruition. Nevertheless, he was correct about the effectiveness of the workout he introduced. To navigate potential embarrassment, one can choose walking routes where they won’t be highly visible or momentarily pause the arm pumping when passing a car. Alternatively, you can just full-send it and embrace the wackiness. Honestly, with some of the nonsense people do today on the regular, most people might not even bat an eye. Especially if you live in California 😉.
