Whether you’re walking, doing Pilates, or looking to boost your strength training, there are plenty of ways to elevate your workout. Want to add more intensity without too much extra effort? Try training with ankle weights!
Small sandbags for big impact
Ankle weights are small weights you wear around your ankles. Typically filled with sand and weighing between 0.5 to 1.5 kilograms, they are fastened around your ankles with a strap. These portable weights make both workouts and everyday activities more challenging by adding resistance to your legs, requiring extra effort to move them.
From rehab to trendy workouts
Ankle weights are far from new. They’ve been used for years to aid in balance rehabilitation. But in recent years, they’ve gained popularity in the fitness world, with influencers like Hailey Bieber incorporating them into their routines. They’re commonly used to intensify walks and bodyweight workouts, including barre, Pilates, aerobics, and weightlifting, enhancing the effectiveness of each session. Despite being called ankle weights, they can also be worn on your wrists to add intensity to upper-body exercises.
The benefits of ankle weights
Adding ankle weights to your workouts offers numerous benefits. They help build muscle mass by increasing the intensity of movements, requiring your muscles to work harder. They also engage smaller stabilizing muscles, similar to exercises like barre and Pilates.
Ankle weights can strengthen bone mass and density, making them particularly beneficial for seniors. Light weights used during walking can help preserve bone density, combat osteoporosis, improve cardiovascular health, and promote muscle growth.
Walking with ankle weights boosts calorie burn, strengthens lower-body muscles, and increases your heart rate, which can aid in weight loss. Additionally, ankle weights improve lower-body endurance and contribute to better balance.
How to add ankle weights to your workout
Ready to reap the benefits of ankle weights? Start with light weights between 0.5 and 1 kilogram. Gradually increase the weight as you build strength, much like traditional strength training.
Ensure the weights fit snugly around your ankles so they stay in place without rubbing, but avoid tightening them to the point where they restrict circulation. Incorporate ankle weights into your routine for an extra challenge – stronger muscles, improved balance, and a fitter, healthier you await!