Walking by itself is an effective cardiovascular activity, but some people try to increase the intensity by wearing ankle and wrist weights. If you do decide to add weight to your walking regimen, start off with light weights so you can determine whether they affect your walking style. If you notice any soreness in your joints after walking with weights, stop immediately and ask your doctor if it is a suitable method for you.
Wrist Weights
Generally, it's safe to wear wrist weights to add intensity to walking, but it's important to follow proper safety guidelines to minimize the chance of injury and maximize fitness benefits. Don't use weights greater than 3 lbs., as these can put too much stress on your joints and muscles. If you don't have wrist weights, use small dumbbells. Some dumbbells have a special coating that makes them suitable for aerobic exercise. In the event you drop one, the spongy coating minimizes damage.
Ankle Weights
Although ankle weights do add intensity to your walking, the drawbacks outweigh the benefits. Wearing ankle weights can decrease your ability to walk with proper form, so you should avoid wearing them. If you do wear weights and they significantly affect your stride, it's best to use lighter weights or do away with them entirely. It's not safe to walk in an unbalanced way. For example, if the weights you use make you feel top-heavy, you're more likely to trip and fall.
Weight Vest
A suitable alternative to wrist and ankle weights is to wear a weighted vest while you walk; these make walking more intense without throwing off your core balance. Typically, you can adjust weight as necessary by adding weights to or removing them from the numerous pockets. Note that weighted vests work best in exercises that require you to move up an incline.
Ways to Increase Intensity
Whether or not you wear ankle or wrist weights, there are other ways to add intensity to walking. First, you can increase your pace and incorporate your arms into your stride. Walk as fast as you can while swinging your arms forward and backward as high as is comfortable. The added motion increases the intensity of your walking, burning more calories and developing your muscles. Another way to add intensity is to walk up an incline. Your body has to work harder to push itself up the hills, so you'll increase intensity safely. If you wear weights while using either or both of these methods, you'll increase the intensity even more.
Member Comments