A Weighty Matter by Joy Karley, M.A., Health and Fitness Specialist

Why do we use weights in Jazzercise classes?
We use weights to help increase the effectiveness of resistance exercises by challenging our muscles to work harder. When challenged, muscles respond by getting stronger! Stronger muscles mean strong, leaner bodies - and we all like that.

Pound for pound, muscle burns more calories than fat. In fact, for every year you age past twenty, your body will lose 1/2 pound of muscle if you don't do some type of strength training. For each pound of muscle you use your body requires 50 fewer calories a day. Even though you weigh the same today as you did 20 years ago, you might look a little different, you may have lost muscle and replaced it with fat.

Think of it this way: a pound of coffee beans is more compact and dense than a pound of marshmallows. Muscle tissue is more compact and dense that fat. This also explains why some exercisers experience a slight weight gain after they begin a resistance training program.

If you're ready to pick up those dumbbells and join in, here some guidelines and safety tips to get you started.

Am I ready to use weights?
Before using weights, you should be able to easily complete all of the repetitions in the muscle strengthening routines while maintaining good alignment and technique. Your instructor can help determine when to begin using weights. Check with your physician before using weights in Jazzercise Classes if you have physical disabilities, orthopedic or musculoskeletal problems, heart disease or high blood pressure.

How much weight should I start off with?
Anyone beginning a weighted exercise program should start with three pounds or less in order to allow your muscles to adapt to the use of weights. Once you've become comfortable with the use of weights, you can experiment with different amounts of weight in order to find one that challenges but doesn't fatigue you the point where you cannot complete the repetitions without sacrificing your good alignment and technique. Ideally you should begin to feel some mild fatigue or 'burning' toward the very end of the routine. Once your muscles adapt to this amount of weight and you can easily complete all of the repetitions in a routine without fatigue, you can probably and 1/2 to 1 pound of weight.

What kind of weights should I use?
Hand-held dumbbells and wrap weights are both readily available and affordable. Each has its own advantages. Hand-Held weights are easier to grasp and control; and, they can be held against your leg for added resistance during for routines. Wrap weights are adjustable in both size and weight; and, they can be held in the hands for upper torso routines. You may want to try them both before deciding to by one or both types. We have a limited number of weights you may borrow for use in class.

Do I have to use weights on all of the muscle routines?
No! It is always your decision whether or not you want to use weights during a routine. if you feel sufficiently challenged without them or if your feel uncomfortable using them in any routine, go without.

How much weight can I Safely use in class?
Jazzercise routines are choreographed with high repetition to build muscular strength and endurance. Weights under ten pounds generally work best for this type of training. If your want to use heavier weights, it is advised that you alternate and use only one arm at a time and/or slow the reps down to half-time. Trying to complete a routine with weights that are too heavy is likely to cause you to sacrifice good alignment and technique; thus greatly increasing your chances for injury. Remember using weights does not cause injury, using them incorrectly does.

Can I use weights every day?
If you are using small weights - three to five pounds - you can probably safely use them every day. If, however, you are using heavier weights and/or participating in Jazzercise Circuit Training, you may want to allow a rest day in between. Another option is to use very light (one to three pounds) or no weights on alternate days. Always stretch the muscles you work and allow at least 24 hours of rest and recovery between weighted workouts.

Where do I put my leg weights?
This depends on the routine. For inner and outer thigh routines, we recommend that you place them above or below the knee. The knee is a very unstable joint, held together by ligaments. Placing weights on the ankles during these routines will increase the intensity, but it will also increase the stress on the ligaments in your knee joint. For this reason, we feel it is safer and just as effective it add a 1/2 pound weight to increase the intensity and keep the weights at knee level. For glute max (derriere) and hamstring routines, it is safe to place our weights at your ankle since it is the only way to challenge your hamstrings. The knee is designed to handle resistance in that type of motion.

Can I use them during the aerobic portion of the class?
Due to the dance-like nature of Jazzercise and the fluidity of the movements, we do not recommend the use of hand or ankle weights during the aerobic segment. Research has indicated that the possible benefits of these practices are so minimal that they are far outweighed by the risk of injury.

Are weights and tubes Interchangeable?
In some cases that are, but in many they are not. Weights work against gravity to challenge your muscles; tubes can challenge your muscles from many angles and body positions. For this reason, Jazzercise designs Circuit Training workouts to incorporate both weights and tubes to more fully challenge your muscles and to give you a more complete workout than could be offered by only one or the other.

Please discuss these issues with Kathy to determine the formula to best meet your individual needs.