Walking is a simple and popular form of exercise, offering a low-impact way to stay fit and active. However, if you’re looking to elevate your walking routine, incorporating ankle weights can significantly boost the intensity and effectiveness of your workout. In this article, we explore how ankle weights work, their benefits, limitations, and tips on how to safely integrate them into your fitness routine.
Understanding ankle weights
Ankle weights have been a staple in fitness routines for decades, typically adding between one to three pounds of resistance. Though they may have originated in the 1970s, ankle weights are still a useful tool for targeting muscle groups in the legs and core, according to fitness experts. Nellie Barnett, a certified personal trainer and founder of Nellbells Fitness, explains that ankle weights can engage smaller stabilizer muscles that are less active during regular walking. This added challenge helps make your workout more comprehensive and effective.
What walking with ankle weights can (and can’t) do
Walking with ankle weights increases the intensity of your exercise, allowing you to burn more calories while also targeting muscles that are often overlooked in a normal walking routine. According to Alexander Rothstein, an exercise physiologist, ankle weights make certain phases of the walking movement more difficult, which helps activate different muscle groups and provides a more intense workout.
However, it’s important to note that the benefits of ankle weights may diminish over time as your body adapts to the added resistance. Initially, the extra weight will make your walking sessions more challenging, but after some time, you may need to incorporate other forms of resistance training to continue progressing. Ankle weights should be seen as a supplement, not the sole method for increasing workout intensity.
Incorporating ankle weights safely
To make the most of ankle weights while minimizing the risk of injury, it’s essential to use them properly. Here are some tips for incorporating ankle weights into your walking routine:
- Duration: Start with 15 to 30 minutes of walking with ankle weights and gradually increase your workout time by 10% each week to avoid overloading your joints.
- Weight limit: Stick to ankle weights that are three pounds or less to avoid unnecessary strain on your ankles, knees, and hips.
- Fit and comfort: Choose ankle weights that fit snugly to prevent them from slipping or causing discomfort. Wearing tall socks can help keep them in place and prevent chafing.
- Terrain awareness: Walk on stable surfaces and be mindful of the terrain to reduce the risk of falls and joint strain.
Alternatives to ankle weights
While ankle weights are a great way to add resistance, they’re not the only option for enhancing your walking workouts. Other alternatives to consider include:
- Weighted vests: A weighted vest can provide a more even distribution of weight across your upper body, making it a balanced alternative to ankle weights.
- Wrist weights: Wearing wrist weights can also increase the intensity of your walk, targeting your arms and shoulders.
- Carrying a backpack: For a full-body challenge, try carrying a weighted backpack during your walk, similar to a rucking workout.
Recommended ankle weights
If you’re ready to try ankle weights, here are some popular and editor-approved options to consider:
- Bala Bangles – $55: These stylish and durable ankle weights are favored by many fitness enthusiasts for their comfort and design.
- PVOLVE 1.5lb Ankle Weights – $30: Featuring an adjustable velcro strap, these ankle weights offer a snug and comfortable fit during workouts.
- Gaiam Ankle Weights – $21: Adjustable and made from anti-chafe fabric, these ankle weights are perfect for anyone looking to enhance their workout without irritation.
- Tone Fitness Ankle/Wrist Weights – $5: An affordable option, these soft, stretchy ankle weights are adjustable and comfortable for extended use.
Exercises to try with ankle weights
In addition to walking, ankle weights can be incorporated into various exercises to maximize your fitness routine. Here are a few exercises to consider:
- Bird-Dog: Begin on all fours, extend one arm and the opposite leg, then bring them back together in a controlled motion.
- Bicycle Crunch: Lie on your back and alternate bringing your opposite elbow to your knee while extending the other leg.
- Marching Glute Bridge: Lift your hips into a bridge and alternate bringing your knees toward your chest.
- Side Plank Crunch: In a side plank position, bring your top knee toward your elbow while engaging your core.
- Plank Jacks: In a plank position, jump your feet out and in, maintaining a stable core throughout the movement.
Conclusion
Incorporating ankle weights into your walking routine can add resistance and help you engage more muscles, making your workout more effective and efficient. While they offer several benefits, it’s important to use them correctly and in moderation to avoid injury. With the right approach, ankle weights can enhance your fitness routine and help you achieve your health and fitness goals. Always listen to your body, and remember that balance and variety are key to maintaining a well-rounded exercise routine.
