Ankle weights are tied to the ankles, and help you burn more calories. Many different ankle weight kinds are available today in the market, some are more elastic, while some slides on foot, while others have a long track with adjustable fasteners to fit any ankle size just like a belt. When these ankle weights are appropriately attached around the ankles with Velcro or hook and loop systems, you can have the best of your training avoiding injuries. Also ankle weights can be used as weight pockets that can add or much more challenge to any kind of exercise. Let take a look on some general information about these little helpers and see the best ways you can make use of them.
The Best Scenario
The number 1 advantage of ankle weights it to break the mould. If you are tired of your normal walking routine and wants to get more out of it, then just add ankle weights. With the extra weight your training will be more difficult, and you will burn more calories with the same training and the same amount of time.
With that in mind, as you add weight to your workout sessions, you can also opt to train for less time since you are concentrating you efforts and can still achieve a greater impact on strengthening the legs. Ankle weights help general toning and increase overall strength on your lower muscles. You can look on this link to find best ankle weights for 2015.
Ankle weights are easy to use. The material used are soft and don’t fight against your skin though is important they are firmly fixed so you can easily focus without worrying about they slipping by your legs. Ankle weights are made of granular material such as sand or beads are safer than the solid weights as well as you can find options filled with water.
Working out With Ankle Weights
Despite being very simple to cope with, you have to bear in mind not all ankle weights are the same. The lightest ones in the market are used for cardio exercises and not for strength training and should not be mistaken.
When using ankle weights way too heavy for your body resistance while you are doing cardio exercises, you will stress out your joints with the extra weight, specially because it will be concentrated around one specific spot so you must not exaggerate and make it way too intense for your joints.
If you want to make these exercises more intense you can simply walk with ankle weights on a very challenging slope. And there you go. Remember cardio exercises are for loosing weight and improving your cardiovascular system and they should be performed for a long while. Any extra weight multiplied for this long time is already a quite heavy addition, so you don’t need too much.
These are probably the best one from where you can get lots of resistance development. We talked about how you can use ankle weights for cardio exercises and how simple you can get better results simply applying little extra weight to your jogging routine, but muscle toning exercises require a little bit more of instructions we could say.
With the leg lifts, your buttocks, thighs and your calves will be toned with great results, but some balance is needed to accomplish it.
The exercise consists on positioning yourself with your forearms and knees on a mat, keeping your back straight. Raise your right leg and stretch the knee, remaining so for 3 seconds. Then bend the knee up and stay down for 3 seconds. Return to starting position and repeat the movement with the other leg. Repeat the exercise 20 times, 10 with each leg and, of course, with your ankle weight appropriately attached.
This other one is really cool and easy to perform with ankle weights it will let you with enviable legs because it works the inner thigh muscles and also with the calf. But before get started, be sure your weights are appropriately firm because the movements you will be doing with your legs will defy gravity a bit more than our previous exercise.
To get started, lie on the your left side of the body, touching the mat and hold the head with your left hand. Bend slightly at the knees and keep your back straight. Bend your right leg toward your chest and lift it with the knee straight. Repeat the movement 10 times. Turn to the other side, with your right side on the mat and make another series of 10 movements.
Notice this kind of exercises are the best to get all you can from ankle weights. Squats and other kind of vertical exercises make no difference with our without ankle weights.