Ankle weight is a tool that people in exercise use to improve the fitness of their bodies. Ankle weight exercises are done to increase the strength of the leg and hip muscles and give more energy to the person who does that. These exercises have various uses in strength training and rehabilitation. But many people don’t know interesting facts about ankle weight exercises. Before performing these exercises, it is essential to know the dos and don’ts that we will discuss here. In this article, I shared some benefits of ankle weight exercise which you may not know about.
Top 5 ankle weight exercises
Ankle weights are a popular training tool that is marketed to the public as a way to improve health in everyday life. Most ankle weights are mini sandbags. You can wrap them around your ankles with velcro straps. The weight typically ranges from 1 to 3 pounds (approximately 0.5 to 1.5 kg) and can be used for daily activities or as part of daily exercise.
- Knee up
- Squat jump
- Step up
- Hip extensions
- Donkey knees
Things you need to know about Ankle weights exercises
When you move, the weight of your ankle adds to the weight and resistance of your body. Wearing ankle weights will make your muscles work harder as a result of this. It makes your muscles work harder, resulting in stronger muscles over time. Ankle weights can help you develop muscle mass in your calf, quadriceps, and glutes.
Gaining ankle weight is a good option if you want to lose weight or burn more calories so you can eat more throughout the day. When you put the ankle weights on the ankle, you add weight to the exercise, which forces you to use more force. The more pressure applied, the more calories burned.
If you like to push yourself, incorporating ankle weight into your workout will provide you with the opportunity. The ankle weights will make your leg heavier, whether you’re doing a plank or raising your leg, posing a challenge to see if you can still complete the usual exercises.
Not only can ankle weights be used for leg lifts, but you can also use them for a variety of other sports. You can use them to put weights on your biceps while doing pull-ups or while brisk walking in the park. When you’re not exercising, you can even use ankle weights. Consider wearing them around the house while doing housework or taking your dog to a dog park.
Although increasing the weight of your ankle puts additional strain on your joints, exercising in the water can help to compensate. This means that even if you have joint problems, you can exercise with ankle weights. Wear them while participating in water sports rather than on land.
When using your ankle to bear weight, you must impose more force than usual during the exercise. This will improve your stamina over time. After a few weeks, remove the weight from your ankle and see how far you can run or exercise.
Luckily, ankle weights are inexpensive, so that the cost won’t put most people off. You can get a pair of these weights in various colors for around $10 to $20. Some are designed explicitly for ankles, while others can be used for both ankles and wrists.
Ankle weight exercises are an easy way to increase the intensity of a workout. It is good for body fitness and builds strength in muscles. It maintains the body weight. It should be done properly to show good effects on body fitness because it can also be harmful to the body in many ways, like joint stress and muscle strain.
Ankle weight exercises have a full-body approach to fitness. These are also used as cures for injuries.
Types of ankle weight exercises include squat with leg lift, superman, and weighted lunges. These types have different processes of exercise. For example, in the squat with a leg lift, ankle weight binds to both ankles. Stand upright with wider feet than shoulder width. Bend the legs and drop yourself bottom down. Drive your weight up through your heels and body upright again. Then lift one leg towards the sky for some time; after that, bring it down. Sink back down into the squat, come back up, and lift the other leg towards the sky. Repeat these steps up to ten times a day. By this exercise, the legs will be tight with time. All these types of ankle weight exercises help in strength training. The ankle weight should be in 1 to 3 Ib.
This is favorable for enhancing exercise and for beginners too. They already increase the burn rate of calories up to 5 to 15 percent.
These exercises help reposition knee joints and improve the body’s overall fitness and best in a workout. This builds more strength in the body. Lower the errors of joints of legs and also effective in enhancing the walking ability of adults. It shows a good effect on stroke rehabilitation patients. For good effects on body fitness, ankle weight should be 1% to 2% of your body weight and should be worn a few days per week.
It also has bad effects on the body. By doing ankle weight exercises, it may cause injury in ankle joints. It may cause joint pain. Excessive ankle weight exercise can cause more target to leg muscles which leads to cramps in the legs.
Strength training ability of ankle weight exercises
Ankle weight exercises are known best for increasing your strength, as you are carrying the ankle weight along while performing exercises. It makes this exercise more challenging and leads to greater force exertion. They also help to increase the endurance of your muscles.
Effects of ankle weight exercises
If you are wearing ankle weights incorrectly while walking or jogging. It will disturb your gait pattern. Due to incorrect use, the weight is uneven, which results in unbalancing. Hence, the gait pattern is disturbed.
To be on the safe side, you should know which exercises you can do while using ankle weights. You can consult a trainer for this purpose. As for each ankle weight exercise, there’s a specific way, so you have to do them appropriately to get the best results out of them.
When you notice even a slight pain in your joints, avoid exercising. At that time, you must consult a healthcare professional.
Ankle weights can worsen your condition if not used properly. For better results, it is better to consult a physician beforehand; to ensure that you don’t get an ankle injury.
When you use an ankle weight while exercising, it causes a person to exert great energy. This increase in the required amount of energy causes calories to burn.
They help to improve the coordination of the body. So, these exercises also help to rehabilitate a person that has a stroke.
It depends upon the type of exercise you are doing. Choosing the correct weight is necessary as overloading the joint can cause ankle injury. The best way is to always start with a lightweight, and then you can gradually increase the weight.
Use them for 20 minutes at least. Use these weights during a slow walk or workout session three times per week. Avoid their overuse as overloading joints can cause injury.
Frequently asked questions
Can Ankle Weights Help You Tone Your Muscles?
Athletes and bodybuilders use heavy and elaborate gym equipment. So you’re probably wondering how a weight small enough to wrap around your ankle can work out your muscles. Indeed, studies have shown that lifting a lighter weight multiple times is just as effective as lifting a heavier weight less frequently.
Can the ankle’s weight be transferred to other parts of my body?
Supporting your ankle weight allows you to tighten not only your leg muscles but also exercise more. When you exercise your legs, you activate all of your body’s muscles.
What are the advantages of carrying weights on the ankles?
The advantages of ankle weight start with increased muscle mass and endurance, but they don’t end there. Ankle weight can also help you burn more calories and lose weight. They have the potential to improve muscle tone. They can spice up your workout. They can even assist you in losing stubborn belly fat.
Is the ankle weight valuable?
Yes, the answer is yes. The weight of the ankle, when used correctly, can help build muscle and endurance.
Ankle weight shows promise as a rehabilitation method and a tool for improving overall health. When in use, ankle weights are unlikely to cause harm. If you want to add weight to your ankles for daily activities, keep it light and only use it for a short period. Although ankle weights have a scientific basis as a training tool, they are best used as part of a comprehensive training scheme rather than a stand-alone solution to improve physical fitness. Ankle weight exercises are for both purposes, injury rehabilitation and training exercises. However, it is necessary to know the correct way. If you want to add them to your routine exercises, avoid heavyweights. Try to use them for a shorter period.
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