Ankle weights are weighted bands that you can strap around your ankles to provide extra resistance when walking. While ankle weights have certain beneficial uses, wearing them while walking might not be the best way to increase the intensity of your workout. In some cases, ankle weights can add too much strain on the calves and ankles. If you'd like to add ankle weights to your exercise equipment, learn the right way to use them for the best results.
Benefits
Wearing ankle weights while performing low-impact exercises, such as walking or water aerobics, can add resistance and intensity. The added weight around the ankle requires your leg to work in different ways to lift the weight, which can help build muscle tone. While ankle weights are typically thought of for cardio exercise, you can wear them for certain types of weight training and rehabilitative exercises as well.
Disadvantages
While wearing ankle weights once in a while shouldn't harm your muscles or tendons, wearing them habitually can create strain on your muscles, warns MayoClinic.com. The constant pulling of the muscles while you walk can cause pain, especially if you have joint and muscle weakness. This, in turn, increases the risk of injury in the ankle joint. If you experience pain while wearing ankle weights, remove them and continue your exercise without the added resistance.
Exercises
Walking short distances while wearing ankle weights can help you tone and shape our legs, but ankle weights have a variety of other uses. For instance, the National Institute on Aging suggests using ankle weights to add resistance to strength and flexibility exercises. Strap on ankle weights while you perform seated ankle circles and toe points to maintain your flexibility and daily living abilities. Ankle weights also help to weigh down your body while doing water aerobics so you get a better workout. If you have trouble doing crunches without a spotter, ankle weights can help you anchor your body for better form.
Safety and Alternatives
Avoid wearing ankle weights for long periods of time. Use them for strength training and some cardio, but remove them when performing everyday activities. Ankle weights aren't the only way to rev up your walking routine. By switching between a fast pace and a slow pace, you can get a better cardiovascular workout. If you want the added weight for resistance without the strain on your ankles only, consider investing in a weight vest that you wear on your entire torso.
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