I knew nothing about Heavyhands when I made this web site in 2002 and began touting it and my exercise routine with the heavier weights in an exercise newsgroup. Kris Hogg read my posts and wrote to me about his own walking with weights. (Click here to go to the Comments page and read Kris' remarks and those of others who have written to me.) He turned me on to the book, Heavyhands-The Ultimate Exercise System by Leonard Schwartz, M.D. I began to see how Heavyhands would complement what I was already doing. In October 2003 I replaced my alternate day of walking without weights with experiments in heavyhanding.

Heavyhands walking is just marching with weights. Swinging the weights up to the level of your navel is called level 1. Level 2 is increasing the swing up to the level of your shoulders, and level 3 up to your ears. I like to keep my arms mostly straight at the elbows. Kris points out that Dr. Schwartz is a proponent of swinging the weights fairly gently because cutting the swing at the ends and powering through the arc causes muscle cramping and fatigue. However, Kris says the cramping and fatigue are what we're after. No pain, no gain. I agree with him. Swing those weights with authority - don't let them swing you! Start out with lighter weights, and feel free to experiment with distance and sequence as well as walking speed.

I tried one- and two-pound dumbells, and settled quickly on three-pounders. I plan to increase the weight by one pound each year, as with the heavier weights, though I notice that it's harder to go faster with heavier weights. I start out each walk at level 1. I go for a block at this level, and then increase to level 2 for the next block, and finish the cycle with a block of level 3. By this time, I'm ready for a little rest and I go back to level 1 again for the next block.

I always begin the level 1 swing gently. At first it warms me up before I begin to swing vigorously and cut the swing at either end. After a block of level 3, gently swinging at level 1 for five or ten steps lets me catch my breath again. Almost. Dr. Schwartz emphasizes the importance of keeping out of breath for the duration of the walk, though he advises keeping your mouth and glottis open for efficient breathing.

I alternate by days between Heavyhands and walking with the heavier weights. On some days I rest entirely, about once every week or every other week. I always feel better physically and mentally on days that I walk with weights. I warm up for about 10 or 12 minutes with stretching and abdominal strengthening exercises, then we head out, usually by around 6 or 7 A.M. On the days I do Heavyhands, I do two complete level 1-2-3 cycles on the way out and two on the way back. I finish each way with a block of level 1, and stretch a bit when we arrive back home.

The workout I've outlined in this web site is strenuous. Anyone who wants to emulate it should consult a physician first. (Read my disclaimer, and don't even think about suing me if you mess up--I'm happy but I'm poor!) Strenuous stuff is not for quite everybody. The idea is to NOT reach that stage. I hope all who read these words live a long and happy life! Feel free to email me your comments and questions.