Ankle weights have been used by many types of athletes. They’re especially useful for those who need strong legs and who require great leaping ability, such as basketball players. While you need to know how ankle weights work so you can use them properly, they can help with your workout program. So what are ankle weights good for? Here are some ankle weights benefits you need to know about:
1. Ankle Weights are Very Versatile
It’s true that you’re not supposed to wear these ankle weights all the time, because they can lead to problems such as joint damage. But they can be used in several different ways. They can add extra weight to your routines so that you don’t do the same things all the time, which inevitably reduces the effectiveness of those exercises.
Ankle weights can be used when you’re running or walking. These ankle weights exercises can be done when you’re standing up, sitting down, or even lying on your back. Some ankle weight workouts are even designed to be performed in swimming pools. You can use them for cardio exercises, or for strengthening specific muscles.
2. You Can Burn Calories More Effectively
In as early as 1989, experts already recognized the value of ankle weights in boosting the amount of energy you can expend through exercise. In that year, a study was published in the Archives of Physical Medicine and Rehabilitation which demonstrated that ankle weights and running can go together.
More specifically, the study showed that when you run on a treadmill with ankle weights, you can boost the training intensity, which then leads to more energy expenditure. So the use of ankle weights results in improved cardiovascular fitness, and more effective weight loss. You burn more calories in the amount of time you’rerunning.
3. They Help with Ankle Sprains
Ankle sprains are one of the most common injuries in sports. Up to 30% of all sports injuries involve trauma to the ankle, and up to a million people go to their doctors with this injury.
Rehab for this injury isn’t always easy. It’s a common mistake to immobilize the foot for longer than is necessary. But part of the rehab can involve the use of ankle weights.
This is because ankle sprains and similar injuries are much more likely because of weak muscles in the area. The ankle weights provide the resistance that can strengthen these muscles, which include your thighs, quadriceps, glutes, and hamstrings. Improving the strength of the ankle by using the ankle weights also helps in reducing the pain of the sprain.
4. Leg Raises Can Be More Effective
What makes a muscle-toning exercise effective? The short and simple answer is greater resistance and weight. The problem is that most weights are designed for the arms, and they’re not all that effective in toning the legs.You can tone your legs with leg raises and calf raises, but these exercises are limited in the amount of resistance you can use. With ankle weights, however, you can increase the resistance and therefore get better results within a few weeks.
5. Walking Exercises are More Effective with Ankle Weights
There are pros and cons when you use ankle weights with walking exercises. On one hand, you risk joint and muscle strain, and it can be very painful if you’re a beginner or haven’t been active for a while. Too much weight can also have a negative effect on your balance. That’s why for newbies or those with joint problems, ankle weights and walking isn’t really a good mix.
On the other hand, the benefits are worth the risks if you’re an active person and you limit your ankle weight to just a pound or two. Walking, on its own, can burn off about 275 calories if you weigh 160 pounds. But you can burn off about 5 to 15 percent more with the extra weight. That translates to 14 to 41 more calories.
Wrap-Up!
You must understand that just like any kind of exercise equipment, you need to learn how to use ankle weights properly. You need to warm up and stretch and you have to lead up to it. But with the right techniques and progression, the ankle weights benefits can showcase just how useful these things can be. If you are thinking of buying a pair of ankle weights, why not check out our well-research reviews of top rated ankle weights available in the market.
