‘I wore the Bala Bangles on my 30 Day Tour to see if my arms would get stronger. Here’s what happened.’

Now, the issue of wrist weight isn’t new, but the ones I’ve encountered are either too light, too ugly, too uncomfortable – or all of the above – for me to want to wear them regularly, let alone nothing in public. . But when I got my hands on the two-pound Bala Bangles—and saw the results people were getting from wearing them twice a week—I thought it was worth a shot. .

So for 30 days, I put these bad boys to the test, wearing them on three to four rides a week, from a distance of about three to three miles. And I can’t believe I’m saying this, but they really worked.

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First things first: What are Bala Bangles?

Bala Bangles are velcro straps that can be worn on the wrists or ankles. They were originally designed for use in Pilates, so they are flexible, flexible, and comfortable for long periods of wear.

The measurements are also individually placed on the band so you can move them around for even distribution regardless of hand or ankle size.

Unlike most wristbands, which are plain at best and ugly at worst, these are designed to look good so you’ll want to wear them in public. That said, you can opt to get a regular hand weight if that’s what you have at home—but if you’re looking to upgrade, these are highly recommended (more on why in a second!).

Read Bangles – $55

Choose from one, two, or three pounds and many different colors, such as blue, black, and pink.

Benefits of wearing Bala Bangles (and other bracelets) on the go

It seems like just going with one to three pounds of added weight wouldn’t do it, but even a small increase in resistance can have big results.

Benny Zhang, CPT, a certified trainer and fitness director at Speediance, says: “Extra weight puts a lot of strain on your upper body muscles, including your shoulders, arms, and even your back.” “This can lead to improved strength and endurance over time. Additionally, the extra effort required can make your walking more difficult, making it a more effective exercise. more of the heart.”

Dumbbells are also a good option for those with limited grip strength who can’t sit on a dumbbell for long periods of time, according to physical therapist Ashley Rawlins, DPT.

Overall, walking with crutches is good physical activity – which means it improves your mobility and strength for everyday activities, making them easier to do and prolonging your independence. you are getting old. Not only does this help keep you moving, but walking 15 to 30 minutes a day can go a long way. reduce the risk of heart disease¹ as well as having mental health benefits²such as reducing stress and anxiety and boosting your mood.

“The added weight affects your upper body muscles a lot, including your shoulders, arms, and even your back. This can lead to improved strength and endurance over time. Plus, more effort needed can make your walking harder, making it a more effective cardiovascular exercise.” —Benny Zhang, CPT

Are there any problems with using hand braces while walking?

While hand weights work well for most people, that doesn’t mean they will work for everyone.

“For some, the weight of the arm can put a lot of stress on the hands, elbows and shoulders, which can cause joint pain or injury over time,” says Zhang.

Because arm weight adds resistance, it can also cause your posture to drop if you’re not careful, which can lead to back pain or discomfort.

Finally, walking with hand crutches will not increase your strength or muscle mass quickly. If you want to see more definition, you’ll want to choose arm exercises that involve heavy weights and low reps, according to experts.

How to use hand scales safely

Although Bala Bangles (and bracelets in general) are light in weight, they can still cause harm if you don’t take precautions. It’s best to start with a light weight – one pound for beginners and two pounds if you have a strong core in your shoulders and arms.

Zhang recommends maintaining proper range of motion, which means avoiding excessive arm movement or overextension. To stay in good shape, focus on maintaining good posture and controlling your movements.

Dr. “Make sure the weight is properly adjusted so that blood flow is not restricted in any way,” says Rawlins. “You should be able to move your hand and fingers comfortably without restriction. Remember that swelling of the feet can occur while walking, so you should adjust as necessary if swelling occurs. [the weights] to be more powerful during your exercise.”

Dr. Rawlins also points out that increasing resistance can be done in two ways: by increasing your weight or by increasing your mileage. He recommends gradually adding one item at a time. If your weight increases, increase the weight by two to two kilograms.

Anyone with pre-existing hand problems, especially pain in the hands or elbows, should be extra careful, according to Dr. Rawlins. He suggests starting with the lightest weight possible, being aware of any pain or discomfort, and talking to your doctor to make sure this exercise is right for you.

The biggest difference I’ve noticed, though, is that I feel better and stronger overall. My posture has improved—I no longer tend to be lazy—and I feel more confident when lifting heavy things by myself.

My experience walking with Bala Bangles for 30 days

Coming from a competitive running background, walking always seemed…boring. But when I stepped away from the daily exercise routine and the weekly miles, I found what I really missed was spending time alone outside. So even though the past few years have gotten me into walking, I never felt like I was doing enough to supplement the vigorous exercise I was used to.

But Bala Bangles changed the game for me. The first time I wore them, I walked two miles, which took about 30 to 40 minutes—it was a decent pace without feeling like I was walking in strength. My route had a few hills, but nothing too strong, so I didn’t feel anything—maybe my arms felt heavier at the end of the ride, but there was nothing like a hands-on day at the gym. However, the next day I was shocked to find that my arms, shoulders and chest hurt.

I found that the longer I walked, the more tired my arms would eventually become—it felt difficult to lift and use my arms, and the braces felt they are heavier than when I first wore them. But I never experienced a drag or a feeling of overdoing it.

After a month of consistent use, walking with crutches became easier for me. Instead of increasing the weight, I increased the number of days and kilometers I used. Recently, I’ve started walking three miles most days, but I’ll still go for short walks on occasion. I noticed that now when I walk a short distance—about a kilometer—I don’t feel as tired as when I first walked, which is definitely a measure of improving strength and endurance.

The results I have seen with regular use of Bala Bangles

After just 30 days, I gained muscle and strength in my arms. I feel stronger and more stable when I do arm exercises, which are curls with dumbbell curls, overhead presses and running arms. I also find it easier to do everyday tasks that require heavy lifting, like carrying groceries or moving my bed.

Finally, walking with the weights worked on my shoulders and back a bit, too, which was nice for the days I just worked out.

The biggest difference I’ve noticed, though, is that I feel better and stronger overall. My posture has improved—I no longer tend to be lazy—and I feel more confident when lifting heavy things by myself.

First:

After:

I think in time I might want to go up to three pounds, but for now, two pounds is fine. I can definitely say that going with Bala Bangles will be a permanent fixture in my fitness routine going forward.