Does It Work To Wear Wrist & Ankle Weights All Day?

Wrist and ankle weights can be strapped to your body to make movements such as walking and running more strenuous. While this method may increase your workout effort, it can also present dangers and increase your risk of injury.

Benefits

Wrist and ankle weights are often worn to improve the intensity of a workout. According to a 1989 study by the Faculty of Rehabilitation Medicine at the University of Alberta, wrist and ankle weights increased energy output and heart rate. Individuals who use them may also experience greater fitness intensity and weight loss than those who work out without them.

Dangers

Wrist weights can add stress to your elbow and shoulder joints, and ankle weights can add stress to your knees, hips and leg muscles. Edward R. Laskowski, M.D. states that ankle weights are not recommended for brisk walking because they can increase your risk of injury. Consumer Reports does not recommend the use of ankle weights because they can change the mechanics of your walk and cause you to slow down.

Safety

If you choose to use ankle or wrist weights while you are running or jogging, make sure they are secured properly. The University of Iowa Health Care recommends using weights that are light. Look for weights that are 1 pound or less.

Warnings

If you have degenerate joint conditions, do not use wrist or ankle weights. Ask your doctor before adding weights to your workout routine to make sure it is safe for you to do so.

Recommendations

You can add intensity to your workout without the use of wrist or ankle weights. Try picking up the pace of your aerobics, or incorporate short bursts of jogging into your walking routine. Try participating in different kinds of workouts, like a dance routine. You can also use free weights for strengthening exercises.