Panaerobic exercise is among the most intense and beneficial exercises that is often overlooked. The term "Panaerobics", coined by Pittsburgh-native Dr. Leonard Schwartz, is a combination of the words “pan” meaning “all” and “aerobics.” It is a full body aerobic exercise that works in tandem the legs and arms in a high calorie burning exercise, easily one of the fastest ways to burn large amounts of calories. A person using the right combination of weights and walking intensity can easily burn between 20 to 30 calories per minute for at least five minute intervals on a treadmill or perhaps even a beautiful walk outside.
Adding this exercise on top of walking will benefit a person in very impressive ways. Dr. Leonard Schwartz, in his 70’s, had a resting heart rate below 40 beats per minute and this was his main means of exercise because he had trouble with running due to a bad knee. Physical feats in this exercise include a strong man that walked with 15 lb dumbbells for five miles, and another strong man is able to walk backwards while doing 25 lb dumbbell arm curls. The Retro Fitness Gym of Dix Hills has a personal trainer who had the privilege to learn a lot about Panaerobics from Dr. Schwartz. Personal Trainer Doug Schweitzer likes to go on for an hour-long outdoor excursion with a pair of 7 lb dumbbells.
Panaerobics is an amazing form of penance for a diet containing excess calories. A 160 pound person walking 3 miles an hour will for 20 minutes burns at least 100 calories by the mile stretch. By adding high repetitions of arm exercises while doing this will more than double the calories burned and benefit more muscle groups. Playing with incline will increase it even more. If you are heavier than 160 lbs, that alone will increase the calorie burn even more. Even the clothing you wear, there is a difference between wearing an undershirt and wearing a sweatshirt when exercising.
Virtually anyone can do Panaerobics. If one is looking to burn calories and tone up, starting with 2-4 lb dumbbells is sufficient enough. If one is looking for more intensity and more tone, keep increasing the weight. In fact, work with weights that are comfortable enough to be able to do high repetitions of arm exercises and bear in mind that this exercise is great for simultaneous strength and endurance training. There is certainly a difference between doing arm curls with 25 lb dumbbells sitting down versus 6 lb dumbbells while walking. The big guys at the gym will start feeling the burn two to three minutes in with anywhere between 7 to 12 pound dumbbells. There are plenty of places to do Panaerobics whether it is one’s walking route, a hiking trail, and even on a treadmill.
Let’s start with the treadmill because it provides an infinite straight line of easy walking with the option to set a pace. Walk between 2.5 mph to 3.5 mph in order to be steady with control and balance, because this is the cornerstone of the exercise’s foundation. The key is a good steady walking rate that allows easy breathing with enough extra oxygen to be able to add arm exercises to the strut because walking is only one portion of the overall experience. Find the walking pace that allows for relaxed free-minded stepping.
There are three basic arm movements that are more than sufficient enough for a good workout that will most certainly yield results over time. The three basic movements are walking arm pumps, moving arms crossways, and walking shoulder presses. Walking pumps imitate the natural arm motions made when walking. The second motion involves criss-crossing your arms while walking. The third motion involves pushing the weights upwards. Doing these alone will work all the muscle groups in your arms from your grip to your biceps, leading up to your shoulders and neck in tandem with the walking. When beginning Panaerobics try these movements for one to two minute intervals, mix it up and try to last anywhere between five to ten minutes. Rest and allow your arms to recover, and then repeat.
If you’re trying to lose weight, get in shape, or are looking for something new, give this a try, or in fact, try it for awhile. If pushing limits and making physical progress is your thing, you will not be disappointed with what Panaerobics has to offer. What has been said in this article merely skims the surface of this unique full body exercise.
(Image Courtesy of Heavyhandsfitness.com)