Ankle Weights ala Dr Schwartz of HH/Pan-x/Iso Fame
Feb 17, 2024 15:18:25 GMT
BigBruvOfEnglandUK, Michael, and 2 more like this
Post by hhenthusiast on Feb 17, 2024 15:18:25 GMT
I know some wonder what Len's, Dr. Schwartz, outlook on ankle weight were: It changed as initially he thought the legs were already very strong aerobic drivers and thought them unnecessary.
However after inventing Pan-X and Isotonometrics he had a change on that outlook:
HC = Hand-Clapse
•Ankle weights. Actually, I can imagine a whole series of appendages and accessories you could add to bare bones, equipment less ISO. Ankle weights, chosen carefully, might be the best of them. We used to run some experiments at Pitt's Human Energy Research Lab on the effects of foot and ankle weights on treadmill walking energy costs. We could hardly believe the uptick in oxygen consumption when little 2- or 3-pound weights were added to the ankles. You'll know when you need them. It's time when your most energetic leg 'adds' together with a vigorous HC don't bring you to respectable heart rates. Find weights that above all are comfortable, and don't start with humongous additions of 5 lbs. even if they feel perfect. When you're doing things like kicks which get the feet airborne, a single pound might well take you up another 10 heart beats per minute at a given movement tempo and identical HC work. Even if you find good ankle weights and enjoy their use and know you're not cheating on either tempo or range of leg motion, don't neglect to go without them sometimes at least. The reason is this. The enormity of new work ankle weights bring to ISO might make you inadvertently truncate your HC work. That's not bad, especially if you're aware of it. Just expect it to be somewhat difficult to keep all that muscle mobilized especially before you've had time to train with the ankle weights for a while.
However after inventing Pan-X and Isotonometrics he had a change on that outlook:
HC = Hand-Clapse
•Ankle weights. Actually, I can imagine a whole series of appendages and accessories you could add to bare bones, equipment less ISO. Ankle weights, chosen carefully, might be the best of them. We used to run some experiments at Pitt's Human Energy Research Lab on the effects of foot and ankle weights on treadmill walking energy costs. We could hardly believe the uptick in oxygen consumption when little 2- or 3-pound weights were added to the ankles. You'll know when you need them. It's time when your most energetic leg 'adds' together with a vigorous HC don't bring you to respectable heart rates. Find weights that above all are comfortable, and don't start with humongous additions of 5 lbs. even if they feel perfect. When you're doing things like kicks which get the feet airborne, a single pound might well take you up another 10 heart beats per minute at a given movement tempo and identical HC work. Even if you find good ankle weights and enjoy their use and know you're not cheating on either tempo or range of leg motion, don't neglect to go without them sometimes at least. The reason is this. The enormity of new work ankle weights bring to ISO might make you inadvertently truncate your HC work. That's not bad, especially if you're aware of it. Just expect it to be somewhat difficult to keep all that muscle mobilized especially before you've had time to train with the ankle weights for a while.
