For those of you that have been reading the articles on this all body aerobic exercise, Panaerobics for Beginners and Panaerobics at the Cellular Level, perhaps it’s time to kick it up to the next level. Having the basic movements is good enough for calorie burning, but the more moves you have in your toolbox, the more fun this exercise gets.
Keep in mind that increasing the weights in Panaerobic exercise is not necessarily what you need to do to increase intensity of the exercise. The “Heavyhand”-ed discipline does not focus on strength or endurance; it focuses on strength-endurance. Dr. Leonard Schwartz calls the combination of the two “power.”The bridge between the two main disciplines in fitness can be found in Panaerobics because it tests how well you breathe and maintain your heartrate at the same time as testing your ability to do extremely high repetitions of arm exercises. Just by doing Panaerobics for an hour, a person can burn at least a thousand calories while working out more amounts of muscle than running with less strain on the body.
In the 1980’s Dr. Leonard Schwartz said that Panaerobic exercise is among the best of exercises because of ‘muscle loading.’ Back then he firmly felt that this style of exercise that trains virtually the “entire musculature” in a combined workout was ahead of its time considering the intense amount of benefits and how few people know of about it. If this exercise was to catch on, it would seriously be “the way of the future.”
Beginners should be able to do the walking pumps, criss-crosses, and shoulder presses no problem by this point. In fact, the most straining of them is probably the shoulder presses because it uses the most muscle groups out of all the movements. These movements alone were able to get a young woman to stop doing Panaerobics after a month because her neck, shoulders and biceps were getting really toned off of a pair of 6 lb dumbbells. (She stopped Panaerobics for awhile before continuing with even lighter weights)
To be defined as an Intermediate for Panaerobics, let’s say that one should be able to walk and do the basic movements nearly free mindedly, and can accomplish a solid 10 minute workout for multiple intervals. The weight being used does not necessarily define skill level because this exercise is not simply about being strong. Let’s add three more moves to your Panaerobic routine. Walking Arnold presses, full range bicep curls, and dumbbell punches.
An Arnold Press is a shoulder press where your arms begin with your fingers towards your face in almost a boxing defensive position. From that starting position push upward and twist your arms so that your fingers face outward at the finished position. Do the opposite and return to the starting point, then repeat. In rapid succession with moderate weights, one will seriously feel the burn faster than expected.
(Image Courtesy of Fitnessanddefense.com)
Full range bicep curls are similar to bicep curls but involve a bigger range of motion. Instead of starting a bicep curl’s start position with hands in front of your waist, start further back and curl your arms all the way. Repeating this for a one minute interval is long enough to start feeling some serious effects.
The third move of the article is walking dumbbell punches. Not wild swinging or moshing, but a contained, steady tricep press with fingers lining horizontally at the end position. If you can twist inward while doing a walking punch, more muscle groups benefit. Punch one at a time and do so interchangeably. Your triceps will hit muscle failure within minutes when you’re fairly new at Panaerobic punching.
From here, it is up to you what weights you want to use. Changing it up is optimal for performance, using heavier weights on the days you have that extra “oomph”, and lighter ones when you want to go easy on yourself. Fortunately, there is minimal risk of injury in “Heavyhand”-ed exercises because it involves motions that use minimal strain on the body while exerting optimal power.
Between this article and the one for beginners, this brings the amount of Panaerobic moves to six. If you were to do each movement for one minute intervals, it would take a 6 minute interval to do each one, and that’s long enough for a decent Panaerobic workout.
(Image Courtesy of Coachr.org)