Walking with ankle weights: Benefits and how to use | XpertsReviews.com

Before you go out for a walk, don’t just attach your laces. Wear ankle weight to increase the intensity of your exercise. These are weights attached to a large strap that wraps well around the ankle. The straps are available in black and bright colors, but they are not a fashion accessory. They can make the walking movement stronger because they add resistance to training. Increased resistance can help you lose weight and improve your legs and hip muscles. Obviously, walking with ankle weights can help you achieve your fitness goals.

What are the weights of the ankle?

It is a fitness training tool used to intensify any exercise by strengthening resistance, improving endurance and impacting overall performance. “Usually available as adjustable worn straps, these ankle weight straps are intended to provide additional weight resistance during a training session,” said Aman Puri, fitness expert.

So you can try to walk with ankle weights for more resistance. Portable weights are made and filled with metals and sands. They are available in several colors and variable weights depending on the needs of the individual. These weights specifically target hip muscles, thighs and legs.

What are the advantages of walking with the weight of the ankle?

Although the usual walking has advantages, bringing weights from the ankle can be better for you. Walking with ankle weights can be more effective than normal walking exercise, according to research published in the Journal of EXERFUS REHABILITATION In 2017. Here are some advantages of walking with the weights of the ankle:

1. improves muscle strength

Walking with ankle weights can help improve the strength of your lower body, especially your legs and hips. “With an additional weight, the muscles are starting to work hard. This leads to toning and strengthening, in particular the muscles of hamstrings, calves and quadriceps, ”explains Puri.

2. improves stability and balance

These weights more than add versatility to your daily walking diet. Walking with ankle weights can help improve stability and balance. “This combination can help overcome the risks of falls by improving coordination and stabilizing muscles around ankle, hip and knee,” said the expert.

3. improves joint health

Walking with ankle weights can be good for your joints. Use them regularly can help improve your global joint force, according to research published in Gait and posture In 2020. Improved resistance can help improve joint movements, in particular the ankle, hip and knee joints.

4. Help Manage the weight

Bring weights from the ankle during walking can help burn calories and manage weight. “Your body will need additional energy when you walk with the linked weights,” shares Puri. This can stimulate energy production from stored body fat and cause calories. “Walking at 2 miles per hour for 30 minutes with ankle weights can burn about 70 to 80 calories,” said the expert.

5. Supports heart health

Bringing these weights around the ankles can be beneficial for your heart. It can help reduce the risk of cardiovascular disease, according to research published in the Journal of Taibah University Medical Sciences In 2016. Walking with the weight of the ankle puts more weight on your legs, which requires additional efforts. “This increases blood circulation and increases the absorption of oxygen,” explains the expert. It is the oxygen intake process and use it to provide energy to your organs and tissues. “When it increases, it improves heart rate and heart health,” said the expert.

Does walking with the weight of the ankle increase bone density?

“Port of ankle weight during walking can stimulate bone growth, which can help prevent the risk of developing bone diseases such as osteoporosis,” said the expert. Wearing these weights can help develop the muscles that support joints, especially the knee, hip and ankles.

If you risk developing bone loss, the addition of light weights in your walking routine can be a good way to maintain bone health. “Combine it with a diet rich in calcium, magnesium and vitamin D to support an increase in bone density,” suggests Puri.

Walk with ankle weights: how to use them?

It is crucial to properly use the ankle weights during walking to avoid injuries.

• Initially choose the weights of the light ankle, then gradually increase the weight to intensify. Try to select a weight of the ankle between 1 and 2 percent of your body weight to minimize injuries.
• Always choose a comfortable portable weight when worn with support shoes. “This will help avoid deformation around your ankles or your feet,” explains Puri.
• Connect the weight around your ankles safely because it should not be too loose or tight, otherwise it will create an obstacle while walking.
• Pay attention to your walking posture while using these weights. Keep your back straight, engage your heart and take small measures to maintain balance. “If you have difficulty walking, choose a lighter ankle weight,” explains the expert.

What are the disadvantages of walking with the weight of the ankle?

Although these weights are beneficial, there may be drawbacks:

• They can cause muscle imbalance because they only imply a limited involvement of the hamstrings’ muscles.
• Weight overuse can cause injury such as sprains and dislocations or cause inflamed tendons (tendinitis).
• The weight consumption of the ankle can increase the pressure on your knee joints, worsen pain and inflammation for people with arthritis.

“People with injury, pregnant women and the elderly must check for a doctor with a safe use to avoid injury,” said Puri.

Walking with ankle weights is a good way to add resistance to your training. Start with lighter weights to avoid injury. People with arthritis or other health problems should consult an expert before using these weights.