Weights you can wear around your ankles or waist can provide additional resistance to your muscles and help strengthen your body in ways conventional weightlifting cannot. However, deciding between the two can be tricky. Consider the benefits and disadvantages of both to get the most out of your purchase. You should also discuss the impact of both with your doctor before including them in your fitness regimen.
Cardiovascular Exercise
Walking with ankle weights may increase the strain on the muscles of your ankles and legs, according to Mayo Clinic physical medicine and rehabilitation specialist Dr. Edward R. Laskowski. Wearing a weight belt, meanwhile, can add force to your legs without altering the way you walk. If you were thinking of adding ankle weights to your walking or jogging routine, think again.
Rehabilitation
If you have had a knee replacement in the past or currently suffer from knee, hip or ankle pain, ankle weights can help add resistance and provide additional benefit from exercises that are approved parts of your rehabilitation. In this case, the added load of a weight belt to an already dysfunctional walking pattern will only make your condition worse.
Sports Performance
To increase explosive ability and jumping height, athletes often add resistance to their normal in-game movements. While their bodies are more adapted to quick changes in direction and unusual forces on their joints, the risks faced by power walkers apply when dealing with ankle weights. In cases of increasing athletic performance, the weight belt will provide a challenge in changing directions, core strength and explosive power, while ankle weights can be extremely risky.
Everyday Use
If you want to add some resistance to your everyday tasks, consider a weight belt rather than ankle weights. Although the weight belt may be a bit bulky, the core-centered attachment will make walking up stairs, for example, more challenging without the risk of falling or injuring your knees.
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