Here we list some of the benefits of ankle weights.
#1 You Increases your Endurance
Ankle weights do increase your overall endurance. This is because adding additional weight forces you to exert extra force than usual thus increasing your endurance and helping you with other benefits such as cardiovascular and pulmonary health.
Within few weeks of the use, you start building more and more stamina.
#2 Helps You Tone Your Legs
Leg raises without any resistance can shape your legs but to further enhance your workout you must add more resistance. Doing just more reps may not be as effective as you think they might be. To grow your muscles stronger, you must add weight.
If you consistently workout with more weight you would eventually start seeing the leg shape you desire – Within some weeks.
For women, this would not make you look like a body builder – So be sure to add variation to your workout.
#3 You Burn A Lot More Calories
As you apply more force, you apply more energy and that makes your body burn more calories. This is overall more effective than doing the workout without any weights.
Your body is already accustomed to the usual workout you do. Adding more weight forces your body to adapt to the added weight.
If you are looking to lose weight this is a great way to help yourself. Various studies have backed that wearing weight to your ankles help you lose weight in lesser time.
#4 Offers Versatility
Ankle weights also help you increase the variety and variability of your exercise.
They can also be added to stationary exercises such as raises or leg lifts. And they can be helpful when you are jogging or walking.
However, some fitness experts do consider walking or running with weight on the ankle to be harmful.
#5 Helps in Strengthening the Stems
Wearing weights on your ankle helps you strength muscles such as quadriceps, hamstrings and glutes. It also helps you tone your thighs.
#6 Ankle Weights help improve water workouts
They are becoming more and more popular and many swimmers use them to enhance their skills. The big advantage of using these is that they do not cause any damage to joints or any other issues for that matter.
Additionally, they also train you to jump higher. Many athletes are using them to improve their jump height.
#7 What You Should Really Avoid
Wearing them every time you walk or workout.
This is not effective as you think it might be. In fact various studies have backed up the fact that walking with ankle weights could actually cause injury to people with joint problems.
Your muscle, joints and tendons need rest so avoid using weights all the time. What you should really do is increase your reps or speed while working out.
Pro Tip: Start slowly and gradually increase weight.
Top 5 Ankle Weights on Amazon.com
- The Complete guide to the topic on Maxfitness+
- Complete Guide: Adjustable ankle weights
- Ankle Weight Exercise you can perform at Home
- Weighted Clothing
- Information on Strength training
- Mayo.edu article on Walking with weights