Benefits of Using Ankle Weights
Incorporating ankle weights into your workout routine can increase the intensity of your workout and provide a host of benefits, especially when it comes to strengthening and toning your lower body, says Vijay Kumar, a fitness and health coach in Bengaluru, India.
Additionally, exercising while wearing 1-3 pound ankle weights can increase heart rate by about 3-5 beats per minute. It can also improve oxygen consumption by 5-10%.
Fitness trainer Vijay Kumar adds that adding ankle weights helps improve muscles like the glutes, hamstrings, and quadriceps. It can also improve cardiovascular endurance when used during activities like walking or aerobics, as the body has to work harder to resist the additional weight.
Furthermore, ankle weights are a way to help improve core stability and balance, which can help burn more calories and strengthen muscles.
Risks of using ankle weights incorrectly
While ankle weights can help improve overall fitness and health, using them improperly can pose a variety of risks.
As we have understood, if we use ankle weights, it will increase the weight of the body. This is why using them incorrectly or wearing weights that are too heavy can put undue pressure on the knees, hips and ankles, increasing the possibility of joint pain or even permanent damage.
These weights can also alter natural movement patterns, leading to muscle imbalances or poor posture, especially if worn during high-impact activities such as running, jogging, etc. It is important not to overuse ankle weights regularly or incorporate them into every workout, as this can lead to overexertion, muscle fatigue or strain.
How to safely incorporate ankle weights into your workout routine for beginners
If you are a beginner, you should know that ankle weights can be used during activities such as walking, jogging, or aerobics. They can increase the intensity of your workout, helping to improve your strength and cardiovascular system. However, beginners should incorporate ankle weights into their workout routine slowly and cautiously to ensure safety.
According to fitness trainer Vijay Kumar, it is best to start with light weights, usually 1-2 pounds per ankle, to avoid putting unnecessary stress on joints and muscles. Initially, ankle weights should be used in controlled, low-impact exercises such as leg raises, butt lifts, or walking to allow the body to adapt. Focusing on form is important to prevent injury.
Additionally, beginners should avoid using ankle weights for high-impact activities such as running or jumping, as this can put undue stress on the joints. Gradually increasing the weight and intensity as strength improves, along with incorporating rest days, can help prevent overuse injuries and ensure steady progress.
