Does Wearing Wrist and Ankle Weights Burn More Calories When Doing Aerobics?

Joining an aerobics class at your gym can be a welcome reprieve from an otherwise mundane workout you'd spend burning calories by yourself. Regular aerobics and step aerobics can burn calories at a fast rate, but if you want to increase the burn, consider strapping a pair of wrist or ankle weights to your body before the class. Despite their innocuous appearance, these weights can instantly boost the intensity of your aerobics session, but they aren't without their share of risks.

  1. Aerobics Calories Burned

    • The type of aerobics class you choose plays a role in determining the number of calories you'll burn. According to Harvard Medical School, a 155-pound person will burn 205 calories in 30 minutes of low-impact aerobics and 260 calories in 30 minutes of high-impact aerobics. The same person will burn 260 calories in 30 minutes of low-impact step aerobics and 372 calories in 30 minutes of high-impact step aerobics. A 185-pound person will burn 244, 311, 311 and 444 calories, respectively, in 30 minutes of each of the four types of aerobics classes.

    Burn More Calories

    • Wearing wrist and ankle weights during your aerobics or step aerobics class is an effective way to burn more calories. It's difficult, however, to predict exactly how many extra calories you'll burn, due to such variables as the weight of the weights you use and the amount you swing your arms. The American Council on Exercise notes wearing wrist weights during aerobic exercise can boost your rate of burning calories from 5 to 15 percent, while ankle weights can boost your calorie-burning rate from 5 to 10 percent.

    Choosing Your Weights

    • Avoid the urge to strap heavy wrist and ankle weights to your body with the goal of burning calories quickly, as overly heavy weights can lead to joint and muscle injuries. The ACE recommends using wrist and ankle weights between 1 and 3 pounds; if you're new to this type of increased resistance, start with 1-pound weights and increase the weight as needed. If you experience discomfort, avoid using the weights during future workouts.

    Weight Considerations

    • Despite the benefits of using wrist and ankle weights during an aerobics class, doing so can lead to health issues. Be careful to avoid adjusting your mechanics to compensate for the extra weight. Wearing ankle weights, warns ABC News, can possibly lead to such problems as shin splints and hip soreness. With the proper precautions, you can safely use weights during aerobics classes, but avoid incorporating them into other forms of exercise, such as running and bicycling.