Using ankle weights is a way to build stamina and muscles by adding extra weight to your lower legs. These weights can be used anywhere and can improve training. You may also use the ankle weights to help to rehabilitate injured ankles. When removed, the weights will make you feel lighter and faster during a competition or race.
Ankle Weights
Ankle weights are material with a weight inside that is attached to a strap. The material usually has some fabric fastener attached to it. The strap should wrap just over one time around your ankles. It should feel secure and the strap should not hang off your ankles far enough to cause you to trip or to get caught on anything. If using ankle weights in water, be sure that they are waterproof. Always wear equal weights on each ankle.
Uses
You can use ankle weights while doing common exercises like jogging, walking, swimming. Weights can also be used throughout your normal daily activities to increase your calorie burn and your muscle mass. When performing upper body exercises, you can hold the ankle weights in your hands to increase the intensity of your workouts.
Benefits
Ankle weights can be used to build stamina, build muscles and increase resistance. When the ankle weights are removed, you may feel lighter and faster. These weights can also help improve rehabilitation outcomes of an injured leg or ankle by increasing the benefits of the exercises performed while wearing the ankle weights. When using the weights on the ankles while doing pullups, the weights can help increase the workout you feel on your arms and upper body. Some doctors recommend not using ankle weights when running.
Precautions
When begining any exercise program, check with your physician to make sure that you are healthy enough to participate in the activity. Begin using very light ankle weights and slowly work up to more weight. When too much weight is added too quickly, injuries can occur. If you experience any unusual pains with the use of ankle weights, talk with your physician.
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