The Power and 5 Benefits of Incorporating Ankle Weights into Your Workouts

    - Advertisement -

    If you want to start a strength training regimen or improve your present one, you might not think of adding ankle weights. However, such minor modifications to your training may be worthwhile.

    Ankle Weights: How to Use Them

    Choose ankle weights that are between 1% and 2% of your body weight. Certain weights feature detachable sandbags that allow you to adjust the weight for varying levels of difficulty.

    - Advertisement -

    If you intend to walk or jog with ankle weights, begin by wearing them a few days a week for a short length of time and gradually build up from there. Consult a physician or physical therapist for specific advice tailored to your needs.

    If you’re working out with ankle weights, you may execute a variety of workouts to stimulate your hips, glutes, hamstrings, quadriceps, and calves. Leg lifts, glute lifts, and leg rotations are some classic ankle weight workouts that target certain sections of your body.

    - Advertisement -

    Why Do Ankle Weights Increase Workout Power?

    The Advantages of Ankle Weights

    Ankle weights provide several advantages, whether you are simply walking with them or incorporating new exercises into your training. While bodyweight exercise is effective, adding weight to your body requires you to expend more force than you are used to.

    - Advertisement -

    Enhances Walking Mechanics

    You may not believe you can or should improve your walking mechanics, but it turns out that doing so can help reduce injury risk and increase stamina. Ankle weights (between 1-2% of a person’s weight) enhanced walking mechanics in otherwise healthy persons, according to research. Walking with extra weight is believed to be more beneficial than regular walking for exercising lower leg muscles.

    Could Help You Lose Weight

    Adding ankle weights to your workout programme, like other kinds of resistance training, may help you lose body fat and gain muscle mass.

    Enhances Knee Joint Positioning

    Proprioception, or the capacity of your body to perceive movement, position, and action, has been proven to deteriorate with age. Proprioception includes the ability to reproduce and perceive predefined joint positions or ranges of motion, which is known as joint positioning sense.

    Joint posture deteriorates as muscle loss and osteoarthritis progress, resulting in poor stability, balance, and injury.

    Osteoporosis Prevention

    Weight-bearing exercise and strength training are proven to promote bone health and prevent osteoporosis. While walking, aerobic exercises and weight lifting are all effective types of exercise, adding ankle weights can enhance muscle mass, preserve the bones, and improve balance, lowering the chance of falling.

    Enhances Balance

    Walking and other daily tasks require balance. Ankle weights were employed in one trial to help stroke patients who had lost their balance. Thirty hemiplegic stroke patients were placed into two groups: incremental weight load and no-load. The participants walked on treadmills while wearing ankle weights weighing 3% of their body weight for four weeks before increasing to 5%. Both groups improved their balance significantly; the group wearing ankle weight showed greater improvement.

    Ankle Weights Workout Example

    Ankle weights are an excellent supplement to lower-body strength training. To intensify the burn, use them for single-leg exercises, barre, glute, and even yoga routines. Here are some exercises you can do while wearing ankle weights.

    High Skipping

    This move emphasises the core while also including some cardio. When pushing up your knee, think of clenching your lower abs.

    1. Place your feet hip-width apart.
    2. Hop on one leg while driving the opposite knee to your chest, activating your lower abs.
    3. Legs should be switched.
    4. Do this for three 30-second sets.

    Elbow to Knee

    This technique stimulates your oblique muscles while still focusing on your abs.

    1. Place your feet hip-width apart.
    2. Lift your left arm over your head and shift your weight to your left leg.
    3. Lower your elbow to meet your knee as you drive your right knee toward the left side of your body.
    4. Rep with the other leg.
    5. Perform three sets of ten on each leg.

    Crossover with a single leg

    This action strengthens your triceps, obliques, inner thigh, outer thigh, and glutes, and is great for spinal support, stability, and strength.

    1. Begin on all fours, with your hands behind your shoulders and your knees beneath your hips.
    2. Stretch your right leg behind you.
    3. Tap your right foot to the right side of your body and then move it over to the left side of your body, keeping your hips straight to the floor.
    4. Rep with the other leg.

    Do this for three sets of ten on each side

    Raise Your Legs Straight

    This workout focuses on your quadriceps for more strength and stability.

    1. Begin by laying on your back with one leg straight and one knee bent.
    2. Squeeze your thigh muscles and flex your foot in your straight leg.
    3. Lift your leg slowly until it is parallel to your other thigh.
    4. Return your leg to its starting position and repeat.
    5. Rep with the other leg.
    6. Do this for three sets of ten.

    Safety Recommendations

    While the danger of damage is low while utilising ankle weights, there are still precautions to take. The extra weight can put a strain on your joints, which is helpful in moderation. However, keep in mind that ankle weights should be utilised in conjunction with other fitness methods such as dumbbells, bodyweight training, and aerobic exercise to target particular muscle areas.

    As you gain strength from utilising your own body weight, consider integrating ankle weights. To avoid overuse injuries, gradually increase your weight. If you experience ankle, knee, or hip discomfort, you should avoid using ankle weights or reduce your weight.

    Always consult a healthcare practitioner before beginning any new fitness regimen if you are pregnant, injured, or recovering from an injury.

    A Message From the Fitness India Show

    Ankle weights are a great way to supplement an existing routine or to add some light weight and challenge to a new one. To avoid injury and get the most out of your exercise, it is critical to ensure you are performing the motions correctly. If you have any issues or are in pain, see a physical therapist or personal trainer. If you have any present or prior injuries, always listen to your healthcare expert and tell them if you are feeling discomfort from the movement.

    - Advertisement -

    Latest articles

    Related articles