Are Ankle Weights Useful In Exercise?

The use of more weight over time typically yields noticeable results when you're strength training. It makes sense logically that ankle weights could increase your calorie burn and build lower body muscle. Unfortunately, the risks posed by ankle weights outweigh their possible benefits, according to Mayo Clinic rehabilitation specialist Dr. Edward R. Laskowsi.

Potential for Injury

Ankle weights interrupt the fluid, natural motion you create as you walk. The added weight increases stress on your ankles, hips and knees, which significantly increases your risk for injury. The weights also put additional strain on your leg muscles, so your muscles must overcompensate as you take each step. The benefits of adding ankle weights to your routine don't outweigh the risks.

Decreased Speed

Increasing your speed is the most effective way to increase calorie burn and work your leg muscles. Ankle weights slow you down, which makes your walk or run less aerobically effective than if you simply went faster without the weights. If you pick up enough speed, your momentum swings the weights back and forth, which increases stress on your joints while asking less of the muscles you were trying to work.

Alternatives

Try walking for a longer time instead of adding ankle weights if you want to burn more calories. Once you've mastered a longer walk, add intensity by walking faster. Ramp up the calorie burn even more by interspersing your walk with one or two minute intervals spent running or jogging. Walk uphill for an added challenge, and change your terrain from time to time so your body doesn't get used to your walks.

Building Lower Body Strength

Adding ankle weights to your walking routine ranks near the bottom on the list of effective ways to build lower body muscles. Weight training exercises that fatigue your muscle in under 90 seconds build muscle effectively. Fatigue your leg muscles by participating in strength training at your gym, with exercises such as leg presses and calf raises. To accomplish muscle building on your walk, pause at the end to do squats and lunges.