If you’re looking for a way to improve your workout, adding ankle weights may be the answer. Wearing ankle weights can provide a number of benefits, including increased strength, improved endurance, and better balance. In this blog post, we will discuss the top 10 benefits of wearing ankle weights. We’ll also provide tips on how to get the most out of your ankle weight workouts!
- 1 Ankle Weights Benefits?
- 2 Ankle Weight Exercises
- 3 What Weights Should I Choose?
- 4 Conclusion
Ankle Weights Benefits?
Ankle weights are a great way to add resistance to your workout routine without having to purchase any expensive equipment. All you need is a good pair of ankle weights and you’re ready to go! It is often recommended that beginners start with 1-2 pound weights and gradually increase the weight as they get stronger.
Here are the top 10 benefits of wearing ankle weights:
Improve cardiovascular health
Wearing ankle weights during your cardio workout can help to increase your heart rate and burn more calories. It is a great way to add intensity to your workout without having to do anything more strenuous. For example, if you’re walking on a treadmill, you can strap on some ankle weights to increase the intensity of your workout.
Build strong muscles
Wearing ankle weights during your workout routine can help to build strong muscles. The extra resistance provided by the weights helps to tone and sculpt your muscles. If you’re looking to add some definition to your arms or legs, then using ankle weights is a great way to do it.
By adding ankle weights, you can do weighted pull-ups and dips, which further help to build muscle. For example, doing a set of 12 pull-ups with 10-pound ankle weights will result in bigger and stronger muscles than if you did the same number of pull-ups without any added resistance.
Strengthen lower body
Ankle weights are great for the lower body as they help to tone and strengthen the muscles in the legs, hips, and butt. This is especially beneficial for those who want to improve their running or other cardio performance. Doing a set of ankle weight exercises a few times a week can help to increase lower body strength and power.
Improve balance and coordination
Wearing ankle weights while performing balance-training exercises can help to improve your overall balance and coordination. This is especially beneficial for older adults or those who have difficulty maintaining their balance. One in every three people over the age of 65 falls each year, so balance training is important for preventing injuries.
Reduce knee pain
If you suffer from chronic knee pain, wearing ankle weights during your exercise routine can help to reduce the pain. This is because the extra weight helps to strengthen the muscles around the knee joint, which can ultimately lead to less pain. For example, doing a simple set of leg lifts with ankle weights can help to alleviate some knee pain. Sometimes people also consider knee pain physiotherapy to reduce knee pain.
Wearing ankle weights during your workout can also help to improve your circulation. This is because the extra weight helps to put a bit more pressure on your veins and arteries, which in turn forces your blood to flow more efficiently throughout your body. In addition to this, the added pressure on your veins and arteries can also help to reduce the risk of developing varicose veins.
Easy to carry for outside workouts
You can take your ankle weights with you anywhere, making them perfect for on-the-go workouts. Whether you’re going for a walk, jog, or run, simply put on your weights and get moving. Unlike dumbells and plates, ankle weights are easy to tote around, so you can get your sweat on even when you’re traveling.
Reduce the risk of injuries
One of the most common reasons why people wear ankle weights is to prevent injuries. By wearing these weights, you are effectively adding resistance to your movements which in turn will make your muscles work harder.
This extra effort required by your muscles will help to increase their strength and size over time, which in turn will reduce your risk of injuries when participating in certain activities. The most common injuries that people suffer from are strains and sprains, which can be easily prevented by wearing ankle weights.
Increase range of motion
Range of motion can be increased by wearing ankle weights during activities such as walking, running, or cycling. This is because the added resistance encourages muscles and tendons to lengthen, which can lead to improved flexibility over time.
Using ankle weights can help improve your posture. This is because when you wear them, your body has to work harder to keep itself upright, which in turn strengthens the muscles that help you maintain good posture.
Ankle Weight Exercises
There are plenty of exercises that you can do while wearing ankle weights. Here are the most common exercises that you can do with ankle weights:
- Walking – Start by putting on a pair of comfortable shoes and your ankle weights. You can use an exercise band around your ankles if you don’t have weights. Start walking forward slowly, then pick up the pace as you get used to the added resistance.
- Running – Jogging or running with ankle weights will add an extra challenge to your cardiovascular workout. Start slow and gradually increase your speed as you get used to the added resistance.
- Leg Lifts – You can do this exercise while lying down, sitting, or standing. Start by lifting one leg at a time into the air, then lower it back down slowly. Repeat this exercise 10-15 times on each leg.
- Calf Raises – Start by standing with your feet hip-width apart and your ankle weights securely in place. Slowly raise up onto your toes, then lower back down. Repeat this exercise 10-15 times for best results.
- Squats – Start by standing with your feet hip-width apart and your ankle weights on. Slowly lower your body down into a squatting position, then raise back up to starting position. Repeat this exercise 10-15 times.
- Lunges – Start by standing with your feet hip-width apart and your ankle weights on. Step forward with one leg and lower your body down into a lunge. Return to starting position and repeat with the other leg. Repeat this exercise 10-15 times on each leg.
- Cycling – You can use a stationary bike or an outdoor bike for this exercise. Start by pedaling slowly and gradually increase your speed as you get used to the added resistance of the ankle weights.
What Weights Should I Choose?
Choosing weight for ankle weights can be a tricky challenge as some exercises are easier and some are intense, but you can always choose a steady weight that can apply to most of your exercises. Here’s a simple guide to buying ankle weights.
- Determine the Goal of Using Ankle Weights: The first thing you need to do is determine the goal of using ankle weights. Do you want to use them for physical therapy? Or are you looking for a way to intensify your workout routine and burn more calories?
- Consider the Level of Intensity You’re Seeking: If you’re looking for a way to intensify your workout, it’s important to consider the level of intensity you’re seeking. If you want a low-impact workout, choose ankle weights that are 2-5 pounds each. For a moderate-intensity workout, select ankle weights that are 5-10 pounds each. And finally, for a high-intensity workout, choose ankle weights that are 10-20 pounds each.
- Determine the Right Size for You: When selecting ankle weights, it’s important to determine the right size for you. If you have small ankles, it’s best to choose weights that are 1-2 pounds each. For medium ankles, choose weights that are 2-5 pounds each. And finally, for large ankles, it’s best to choose weights that are 5-10 pounds each.
- Consider the Material of the Ankle Weights: When selecting ankle weights, you should also consider the material of the ankle weights. Some ankle weights are made with neoprene, which is a breathable and comfortable material. Other ankle weights are made with nylon, which is a sturdy and durable material.
In conclusion, there are many benefits of wearing ankle weights. By increasing the intensity of your workouts, you can burn more calories and fat. Additionally, ankle weights can help to improve your balance and coordination. If you are looking for a way to add an extra challenge to your workout routine, consider incorporating ankle weights into your exercises.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our FitnessApp on Android and iOS to know more about us.