All About Weights

Are weights used in class?
Yes.  Weights are used during the Vertifirm™ (vertical firmness) segment of class.  Vertifirm is specially designed for the usage of weight and body resistance.  The movements are controlled, safe, and effective.  We do not use weights in the aerobic conditioning segment because experts agree that the use of weights during the aerobic part of class could result in injury.

Are weights optional?
Absolutely.  The use of hand-held and ankle weights is strictly optional.  You can continue to get an effective total body workout using your own body resistance.  Adding weights supplements body resistance.

How much weight should I use?
Start light and then, if you want to, increase poundage slowly, adding 1/2 to 1 pound every 2 or 3 months.

Hand-held weights:  We recommend you start with 1 pound weights.   If the weights ever feel too heavy during class, put them down (crossed on your mat) and continue using body resistance.  You will gradually train your muscles to be able to use increased poundage.  There is a 6 pound per hand limit in class.

Ankle weights:  We recommend you start with 1-pound weights.  During class if your legs feel too heavy, your joints start bothering you, or you feel you must lean counter to the move, stop.  Take the weights off and use just your body resistance.  Slowly train, don't strain your muscles to be able to stay balanced and to do the leg move with added weight.  There is a 2 1/2 pound per leg limit in class.

What kind of weights should I use?
Hand-held weights with permanently fixed ends are strongly recommended.  If you have wrist-type weights, hold them instead of wearing them.  Weights with removable screw-on ends are discouraged because they loosen and could come off during a move possibly causing injury.

Ankle weights should surround or nearly surround your ankle with the opening in the front.  The weight should fasten quickly with a buckle or Velcro strap and hold in place securely.  Try them on when buying because sometimes weights that say "one size fits all" don't.

Are all of Jacki's programs choreographed to use weights?
Yes.  During the Vertifirm™ segment of class, Aerobic Dancing and Workout use both hand-held and ankle weights and StrongStep™ uses hand-held weights only.  (Ankle weights are omitted in the StrongStep program because the Step provides enhanced lower-body resistance.)  Remember, though, that usage of weights is optional in all classes.