Weight and strength training is often recommended when people are trying to lose fat and build muscles but one convenient way of making sure you burn more calories is by adding weights to your aerobic routine. Whether you are running, jogging, or walking, a great way to add more resistance is by using ankle weights. They are helpful for exercises that target the leg and hip muscles, like leg lifts. The weight places a greater load on the muscle group being targeted. The muscles have to work harder to move this increased load against gravity, and in turn this will increase strength.
You can easily strap them to your ankles and continue with your activities. The convenience of it may encourage people to use it daily but before you do that, here is everything you need to know about ankle weights.
Benefits
- Helps in improving the overall endurance of a person.
- Can help in toning up muscles of legs including quads, glutes, and calves.
- They are versatile and hence you can add it to your fitness routine in numerous ways.
- It helps in burning more calories by increasing the intensity.
- These can also help you train your abdominal muscles.
Disadvantages
- May cause knee pain if used excessively,
- Not suitable for people who have issues with joints.
- These can also exert unnecessary strain on the muscles.
- These are not recommended when running or walking for a long period of time.
Ways to use it effectively
It is important to use ankle weights in the right way as overuse or underutilization will produce no effects. Start by using less heavy weight and include them slowly into your routine. Do not keep going if you see signs of fatigue otherwise it may cause injuries.
Make sure to speak to a trainer before using it to make a schedule and use it only when planned. Excessive use can have serious effects.
