How to Burn Calories With Ankle Weights

Used properly, ankle weights can increase the number of calories burned during a walking session. The slight increase of weight increases the resistance of walking and therefore increases muscular strength. The University of Maryland Medical Center estimates that walkers using ankle weights can expect to burn about 170 to 280 calories per mile, which is approximately 30 to 50 calories more than walking normally.

Things You'll Need

  • Modular ankle weights
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Instructions

  1. Before Weighted Walking

    • 1

      Discuss with your doctor your plan to introduce ankle weights into your exercise regimen. He may assess the current condition of your legs, knees and ankles and suggest strengthening exercises to build up to ankle weights. Since ankle weights increase stress on the joints of the lower body, it's important to be sure that you're physically ready.

    • 2

      If you haven't already, schedule a regular walk into your daily routine. You may start with a 20-minute tour of the neighborhood before working up to a longer walk with ankle weights. It's important not to start wearing ankle weights before you're a regular walker, as the muscles and joints must be strong to resist injury from the added weight.

    • 3

      Purchase modular ankle weights with the capability to add and subtract weight. Start at the lightest setting. As you gain strength, you'll work slowly up to more weight.

    During Weighted Walking

    • 4

      Use proper form. Added weight on your ankles can make it very difficult to walk at your normal pace while maintaining proper stride and alignment. If it doesn't feel right, it probably isn't -- and you're putting yourself at risk of injury.

    • 5

      Stay aware. Ankle weights make walking harder for the body to perform, hence the additional calorie burn, so pay close attention to your body's need for water, stretching and rest.

    • 6

      Walk on an incline to burn even more calories. Be extra-cautious when going downhill, however, as the combined forces of your weight and gravity increase the potential for injury. You may choose to remove the weights for the downhill portion of your walk in the interests of safety.

    After Weighted Walking

    • 7

      Stretch your ankles carefully after walking with ankle weights. Move them throughout their range of motion -- flexed, pointed and in circles -- for two to three minutes.

    • 8

      Watch for signs of undue strain. If you notice bruising, swelling or pain, stop walking with ankle weights immediately and see a doctor.

    • 9

      If you find that wearing ankle weights isn't a good fit for your body, don't worry. Picking up your walking pace through excellent walking form can burn calories just as fast as adding weight -- and it's safer, too.