Ankle Weights: Do They Work?

Ankle weights are used for a variety of cardiovascular exercises and leg extension and leg curling exercises. Athletes often use them for muscle-building and extensively used in resistance training. Weights are usually tied around the ankles or the lower shin and Achilles tendon. The benefits of using ankle weights can be maximized if they are used under the supervision of a sports coach or an orthopedic doctor.

Do Ankle Weights Work?

Ankle weights are definitely effective when it comes to cardiovascular exercises like walking or running. The weights put extra pressure on the hamstrings, quadriceps and gluteal muscles. The exertion of these muscles contribute to enhanced respiration and blood circulation.

The logic behind a workout with weights attached to the ankle is to increase the weight of both the legs in the same proportion. While working out the effect of gravity increases due to the additional weight and person has to apply more effort. This added effort is a very good exercise as it increases rate of blood circulation and the body has to burn a lot more calories to contribute energy (in the form of carbohydrates, sugars and fats).

A 20 lb weight is frequently used for resistance and endurance training. The more exertion on a daily basis eventually burns fat and complex proteins that are stored in the muscles. This eventually makes the muscles healthier. Working out with the help of ankle weights increases the strength of the muscles of the limbs and abdomen.

However, it must be noted that these weights are effective only if they are used in the right manner. A sports coach or a gym teacher would provide some effective inputs on the method of use.

Ankle Weights Good or Bad?

Exercising with weights attached to the ankles is definitely helpful, however many physicians suggest that individuals with orthopedic problems should not use these weights. Otherwise, ankle weights can be used to do any kind of stressful exercise that includes, sits ups, pull ups, leg extensions, military press, bench press and virtually any exercise that puts a pressure on the muscles.

Some medical practitioners staunchly discourage the use of such weights if the person has any kind of joint pain or problem related to bones or muscles. The strain and pressure, that is exerted tends to deteriorate the health, and accelerate the condition drastically.

If you are using the ankle weights for sports training, then a thorough warm up is an absolute necessity before putting on the weights. If you put on the weights and rush into the training schedule then you run a risk of a sprain or muscle pull. A gradual warm up wakes the muscles and prepares them for a further endurance training. If you feel that any of your muscles are aching, or if you feel that the muscles are becoming sore then remove the weights and cool down the body by simple running and jogging or brisk walking.

If you suffer from any kind of joint pain or muscle problem then consult a physician before using ankle weights. Taking a break on account of pain, cooling down the body and maintaining a constant and gradual work schedule are 3 important things that should not be ignored.