How to properly perform pacing with dumbbells.
Necessary equipment: dumbbells, step or step.
Level: Medium
How to do pacing with weight
Stand up by placing a step or bench directly in front of you. Hold the dumbbells in your hands at shoulder level.
1. Lift up with your right foot, pressing on the heel to straighten your right leg.
2. Bring the left leg to the right leg at the top of the step.
3. Bend your right knee and step back with your left foot.
4. Lower your right leg so that your left foot touches the ground.
Advantages of pacing
Lifting with weights is great for developing the strength of the quadriceps muscle (the front surface of the thigh). The construction of the quadriceps helps to protect the knees, and when done correctly, the leg lifts create minimal stress on the knees.
Your quadriceps are not used much when running or walking on flat terrain, so you will have to train them to maintain balance if these are your main cardio loads. The exercise also involves the posterior chain of muscles (glutes and hamstrings), which is important for climbing stairs, making this exercise functional.
The lower the step, the more the quadriceps are worked out; the higher the step, the more the hamstrings and buttocks are worked out. Beginners should start with a very low step (from 15 to 20 cm) until the movement becomes perfect.
This exercise improves balance and stabilization, because you need to control the weight when moving up and down, forward and backward. Another bonus is that it strengthens the legs individually, but creating the same strength in each of them.
Lifts can be done almost anywhere, since the only necessary equipment is a step, a box or a bench and some weights. This is a great alternative to other similar exercises, such as plyometric jumps, because they are easier to perform.
Other options for walking with weights
Weights can be changed according to your fitness level and goals.
Step without weight
Beginners should start with lifting without weight. Follow the same instructions, but instead of holding your arms with weights, keep your arms loose at your sides. This movement is sometimes used in knee joint rehabilitation programs.
Lifting with a barbell
If you want, you can do a lift with a barbell. To do this, put the barbell on your shoulders behind your head and neck. You may find that you are able to use a heavier weight for this step-up option because the weight is supported by your entire lower body, not just your arms.
Common mistakes
To get the most out of this exercise and reduce the risk of injury, avoid these mistakes.
The knee is farther than the toes
Protect the knee of the active leg by not pushing it further than the toes when you rise. Pushing the knee far forward changes the muscles involved and increases the load on the knee joint.
The knee is displaced
The knee on the active leg should pass over the second and third toes. Don't let it shift inwards or outwards.
Lower leg work
The work should come from the leading leg, basically lifting the second leg as a load. Using the second leg reduces the load on the leading leg.
Rounding the back
You may have to lean forward a little so as not to strain the knee joint. At the same time, keep your torso as straight and vertical as possible, keeping your chest straight, and not rounding your back.
Safety and precautions
Talk to your doctor or physical therapist if you have had an injury or condition affecting your knees, ankles, or hips to see if this exercise is right for you. You will feel your muscles working during this exercise, but stop if you feel pain in these areas.
Starting this exercise for the first time, do the option without weighting with the step below. The speed of lifting largely depends on your goals and the type of training you perform. You can get a great cardio workout by doing weightless or light weight lifts, moving faster and doing a lot of reps in the approach. As the weight increases, the movement slows down (both for safety reasons and due to complexity).
