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Pros & Cons of Wrist and Ankle Weights

Pros & Cons of Wrist and Ankle Weights


One of the great ways to add strength training to your workout routine is to use wearable weights. They will help you to make your workouts more intense. Seamless for other people, they help you to burn more calories and therefore get faster in shape. But it's not that simple. They are great for specific exercises but using them can be also a little bit risky.



Wrist Weights

Wrist weights allow you to move your arms and hands freely, that helps you to make your exercises more effective. Wearing wrist weights between 1 and 3 pounds when exercising, can increase your heart rate approximately ten beats per minute. That means you may burn up to 15% more calories. Wrist weights can also be used when you are practising martial arts or doing aerobic workouts. As a result, you must work harder because of the extra weight you are carrying. While dumbbells are effective for doing lifting training exercises, they are not comfortable for cardio exercises.

However, you should remember that wrist weights increase the workload on your joints, that may lead to injuries. Swinging your arms back and forth with heavyweight on them can lead to muscle imbalance, making it easier to injure the joints and tendons in your wrists, elbows, shoulders or neck.

It doesn't mean, that you shouldn’t use them. It means that you need to know how to use them properly, to avoid injuries.

Ankle weights

These weights are great tools to create toned, lean legs and a lifted butt. You can increase the effectivity of your targeted legs and hips workout using them. They allow reaching legs and butt muscles that are often hard to access.   Also, they are very effective for rehabbing from injuries. The best part is that You can use them anytime and anywhere. They take no plays for storage, easy to carry and are very effective if you will use them properly. 

You should avoid long run
 or long walks with them on.  Placing the weight on your ankles can cause detriment to your joints. When weight is placed so low, it makes you change your natural running style. If you try to run with weight, keep it close to your upper body with equipment like weighted vests or a backpack.

Weighted Vest


A weighted vest is often used alternative, differing from ankle weights in that the weight is not directly pressing down on the foot, but attached and stabilized by the torso. The weighted vest can be beneficial on a walk or run, putting pressure on your bones to stimulate the growth of new bone cells, which helps fight bone loss. Remember that weighted vests should not exceed 10% of your body weight. 

Exercises to try

1. Superman

  1. Lie flat on your stomach with your arms and legs extended out.
  2. Elevate your arms and legs off of the ground and old for 10 seconds.
  3. Try to do 5 sets, holding 10 seconds for each set.

2.  Squat with Leg Lift

  1. Stand with your feet slightly wider than shoulders.
  2. Bend your legs and drop your bottom down. Your legs should form a 90-degree angle.
  3. Drive your weight up through your heels and push your body upright again.
  4. As you rise up, lift 1 leg up and out to the side and after bring it back down.
  5. Sink back down into the squat, come back up, and then lift the other leg up and outward.
  6. Try to do ten repetitions in five sets.

3. Bicycle

  1. Take the sitting position on the floor starting with your feet flat.
  2. Lift both knees to your chest.
  3. Extend your left leg straight out, pause and bring your left leg back in. Now do the same with right leg.
  4. You can make this more difficult by taking your hands off the floor.
  5. Try to do ten repetitions.

4. High Knees

  1. Standing with your feet shoulder-width apart
  2. Bring your left knee up to your chest, your right arm comes forward like you are running and after place your left foot down.  
  3. Bring your right foot up and your left arm up. 
  4. It should feel like you are running in place.

5. Leg Raises

  1. You are lying in a prone position on your back
  2. Place your hands slight under your butt or to both sides for support.
  3. Slow lift your legs up together until you reach 45 degrees, pause for 1-3 seconds if you can and slowly lower your legs.
  4. Try to perform 10 reps and 3 sets

You should consult your physician or other health care professional before starting this or any other exercise or nutrition program to determine if it is right for your needs. 

Thank You for reading this article. If you have any thoughts about this article, we'd be really keen to hear your comments. Share your views in the comments box below.  

If you have any thoughts about this article we'd be really keen to hear your comments. 
Share your views in the comments box below. 



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