Strap-on weights for the ankles, torso and wrists should only be in a weight training program consisting of a prescribed number of repetitions and sets. They are best suited for the unconditioned and for rehabilitation. They are not considered to be a replacement for traditional dumbbells and barbells. You should never wear these weights ,while performing daily activities or aerobic exercise.
Safe Ankle Weights
Avoid percussion movements like walking, running or jumping when wearing ankle weights. When you add a training weight, either by Velcro strap or boot, it is as if you have gained that much more weight on your body. This additional body weight transfers to additional stress on the knees, ankles and feet.
The safest exercise when wearing ankle weights is the leg extension. Sit at the edge of a chair or bench, preferably with your knees bent at 45 degree angles. Extend one leg as high as possible, or until your knee is nearly locked out, and then return to the starting position on a two-count, slowly and under your control. Perform 10 repetitions the repeat for the other leg. Rest, and then perform two more sets per leg.
You can also use light ankle weights safely when performing toe raises, leg lifts, reverse sit-ups and scissors or bicycle movements for the abdominal muscles. Always exercise within the range of motion you are comfortable with and in complete control.
Torso Weights
A torso weight will allow a trainee to increase intensity in partial and full squats, but it changes the body's center of balance. Only experienced weight trainers should exercise with torso weights.There is no scientific evidence to support claims that torso weights or torso neoprene corsets contribute to lowering abdominal fat or girth.
Wrist Weights and Walking
A widely-read text in sports medicine, exercise science, and health and fitness, the "ACSM's (American College of Sports Medicine) Guidelines for Exercise Testing and Prescription, Seventh Edition," does not approve of wrist weights when performing any aerobic activity, including walking.
You can safely perform some exercises like bicep curls and arm raises with 2- to 5-lbs wrist weights, in a program of 10 repetitions, with rest in between, for three sets.
Conventional Wisdom
Anytime you add more weight to your body, you increase the stress on your joints and back. If this stress increases gradually, such as when you gain 5 or 10 lbs., your joints can adapt. Adding this same weight suddenly, as with strap-on weights, can cause injury. Use these weights with caution, preferably under the guidance of a therapist or personal trainer.
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