ZZ Top sang about them and we all want them: good legs. Shaping our legs can be done conveniently at home with affordable equipment such as ankle weights. The key is proper form and common sense. Both ankle and wrist weights have been designed specifically for toning and strength training and should never be used in aerobic exercise such as walking, running or cycling. Ankle weights can tone the inner and outer thigh, plus the hamstring and calf. They are commonly used for hip abduction and adduction movement. If you are learning the exercises from a book, DVD or fitness program, try the moves first without weights. Once you have proper form, the weights can be integrated gradually.
What to Look for
Some weights are designed and marketed to work either for the ankle or the wrist. The strap is adjustable but the weight, as light as 1 lb., remains set. If you want a weight just for the leg, consider purchasing ankle weights that adjust by removing or adding resistance from a pocket. Some products are designed where you can change the weight amount safely without ever removing it from your ankle. The newer designs are more comfortable than a decade ago. Softer fabrics stretch across the skin; some sets incorporate foam padding. These weights can even be covered in a fabric that resists sweat. Hook and loop closures or buckles are utilized for a secure yet adjustable fit. It is a plus if your purchase includes some properly illustrated exercise examples. The actual "weight" material may be sand, steel or lead. The higher quality of materials usually equates to a more expensive weight, though the investment is still affordable. Look for weights that surround the ankle with a fit that is secure but not too tight.
The Centers for Disease Control and Prevention (CDC) offers a tip to older adults who are strength training that applies to any age. The CDC suggests checking to see if you can complete two sets of ten repetitions in good form. If you answer "no" then reduce the weight to an amount you can lift ten times in a set with good form. Rest for a minute or two. Then repeat the set once more.
Common Pitfalls
One size fits all may work for a muumuu, but not always for ankle weights. Since you may be purchasing them online, make sure you can return them if they slip. Start with a light weight and increase in 1/2 lb. to 1 lb. increments if possible. Jumping from 1 lb. to 5 lbs. could be tough on your ligaments. If you choose a material that is stretchy, realize it may give over time. Since this gear is reasonably priced, replace the item when it no longer holds its shape. Your muscles will tire more easily with weight added into the exercise, so you may need fewer reps than the friend who has no weights. And remember a stretch before your shower helps reduce soreness.
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