Pump Up Your Walk
abstract & commentary
Synopsis: All walking adjuncts are effective but the increase in heart rate, O2 consumption, and caloric expenditure is greatest with walking poles and aerobelts.
Source: Porcari JP. ACSM’s Health and Fitness Journal 1999;3(1):25-30.
This is an excellent review of walking adjuncts—that is, those appliances such as walking poles, ankle weights, wrist weights (1-3 lbs), and aerobelts that are designed to increase the intensity of a walking workout either by adding external weight or by increasing the involvement of the upper extremities. Porcari not only describes the equipment (providing cost data and supply sources) but also presents his recent research findings on the average increase in heart rate, O2 consumption, and caloric expenditure for each of these devices. According to his data, all devices are effective, but the increase in heart rate, O2 consumption, and caloric expenditure is greatest with walking poles and aerobelts.
An additional advantage to the aerobelts is that the resistance cords retract into a belt worn about the waist; therefore, they can be intermittently added to a walking workout to simulate interval training. The belts come with various levels of resistance tubing so the intensity of the workout can be increased over time. However, both belts and poles are more expensive than wrist or ankle weights. The average cost of weights is $7; of poles, $60; and of aerobelts, $50-$75.
Comment by Letha Y. Griffin, MD, phd
Walking, if the joints of the lower extremities are free of significant arthritis or other limiting musculoskeletal problems, is an excellent aerobic activity that requires access only to a walking area and a good pair of walking shoes. One can walk with friends or alone. No court schedule or gym availability is required. However, patients often express that they don’t feel walking gives them a "good enough workout." They wish to increase their workout heart rate, burning a greater number of calories per unit of time. The walking adjuncts Porcari discusses allow patients to increase heart rate, O2 consumption, and caloric expenditure with relative safety. One should caution patients, however, not to increase leg or arm weights beyond 2-3 pounds, as increased weight translates to potential harmful stresses on the joints of the lower back and extremities. Increasing the resistance of aerobelts should be done slowly over time, and arm weights should not be swung overhead but should be kept below 90° to minimize shoulder overuse problems. (Dr. Griffin is Adjunct and Clinical Faculty, Department of Kinesiology and Health, Georgia State University, Atlanta, GA.)
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