Dumbbells Are Smart!
Almost 2,000 years of proven success convinced me.
By Samantha Cavalli
It was the looming warm weather that stirred thoughts (panic) about the state of my abs and arms and legs and rear-end and...it's enough to make you crazy! Then I got my boyfriend caught up in the frenzy. This was serious, we were desperate. We needed something effective, inexpensive and easy to shove under the bed. Why are you laughing?
With some concentrated research, I unearthed four major facts that screamed dumbbells!
- When people think of dumbbell workouts, they often think of just working the biceps and triceps but a complete body workout can be performed with only dumbbells.
- Free weights are not just for men; over 95% of the world population works out with dumbbells that weight 30 lbs or less.
- If done properly, lifting weights takes more energy, works more muscles and burns more calories per session than swimming or running.
- Lifting weights on a regular basis increases muscle which in turn helps you lose weight. One pound of muscle burns around 12 times more calories than fat.
- One of the secrets to losing weight is lifting weights. With just two workouts a week you'll notice a significant difference in your overall shape. (This is true!)
Little did I know dumbbells have long been overlooked, unappreciated and often used as a workout afterthought. I guess if you think about it, fad diets, trendy workouts and numerous fly-by-night fitness "machines" have come and gone; however, the first use of dumbbells can be dated back to the 2nd century.
So what's so great about dumbbells? From what I discovered, dumbbell workouts have always been an easy, inexpensive way to get in shape, strengthen muscles, burn calories and raise your heart-rate.
In fact, working out with dumbbells takes more muscle power over other types of fitness equipment that work on the same theory of resistance training. The movement of each individual dumbbell must be stabilized by the hand in which it is held which requires significant balance and control from the surrounding arm muscles. Ironically, barbells are easier to lift and balance than dumbbells because a barbell allows the strong side of your body to compensate for the weak side.
In addition, using free weights will exercise the whole muscular system not just the one specific muscle you're working on. Muscles elsewhere in the body are required to balance the weights and keep them moving smoothly on the intended exercise path, which burns more calories and increases your overall strength, balance and posture.
Fortunately for those lacking coordination abilities, dumbbell exercises use many of the body's natural movement patterns so you don't have to get used to awkward movements or positions. And the flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.
OK, so we were sold. Fast forward...three months later...we're still using our dumbbells! We were both shocked at how quickly we noticed a difference because neither one of us had ever routinely lifted weights, if at all. (My upper arms tightening up right away were enough to make me officially addicted.)
There are a couple nuggets of advice I can throw your way; first, remember the old adage...less is more. Don't get caught up in the idea that doing 3 sets with heavy weights will produce better results. Instead, lighten your load and do 6 sets slowly with proper form. It will give you far better results in the long run and won't make you feel like you got hit by a truck! Second, don't get bored by the same routine. There are so many different ways you can target muscles with dumbbells. Go online to find new exercises to mix up your routine. Third, on the first day of your workout plan commit to using your dumbbells 30 minutes, 3x a week for 4 weeks. By the end of that time-frame you will definitely see and feel major changes in your body which will inspire you to stick with your regimen. Believe me, it won't be long before you can confidently wear that swimsuit, swim trunks, tank top, sundress...anything!
Bottom line...the effectiveness, versatility, practicality, size and price of dumbbells absolutely make them a healthy investment. Two thumbs up!
Samantha Cavalli is a freelance writer living in Southern California. You can contact Samantha via email at samanthacavalli@gmail.com. Please don't send any spam.
