Wrist weights are used to add resistance to your workouts, increasing intensity and challenging your muscles. Start with lighter weights (1-3 pounds) and gradually increase the weight as you get stronger. Remember to prioritize proper form and comfortable weight to avoid injury.
Getting Started with Wrist Weights
- Begin with lighter weights: As stated by a February 2024 article, when starting with wearable weights, you should "go with a lighter weight and walk slower than your regular pace". Gradually increase the weight and speed as you become more comfortable. (Source)
- Proper Fit is Key: Ensure the weights fit snugly but comfortably on your wrists. Discomfort can lead to improper form and potential injury. A July 2024 article emphasizes the importance of proper adjustment for comfort. (Source)
- Controlled Movements: Avoid swinging your arms excessively. Focus on controlled movements to maximize effectiveness and minimize strain. This is advised in a February 2024 source. (Source)
Using Wrist Weights for Different Exercises
Wrist weights can enhance various exercises:
- Walking: Adding wrist weights to your walking routine increases the calorie burn and strengthens your arms. A July 2024 article highlights that wrist weights can improve cardio health during aerobic exercises like walking. (Source)
- Arm Exercises: Incorporate wrist weights into standard arm exercises like bicep curls and shoulder presses to increase resistance. A February 2021 Harvard Health article suggests using wrist weights for standard arm exercises. (Source)
- Other Activities: Wrist weights can also be incorporated into other activities like yoga, Pilates, or even everyday tasks, to increase muscle engagement.
Considerations
- Listen to your body: If you experience pain or discomfort, stop immediately and adjust the weight or your technique.
- Gradual Progression: Don't try to do too much too soon. Gradually increase the weight and duration of your workouts.
