Do's & Dont's With Ankle Weights

If you're looking to add a little more challenge to your workouts, a set of ankle weights might be the thing you need. When you strap the weights to your body, you force yourself to work harder, which helps you increase the intensity of the workout without lengthening its duration. As with any type of exercise gear, however, be careful using ankle weights.

  1. Weight

    • It might seem logical to use the heaviest ankle weights possible to boost the intensity of your workout, but heavier isn't necessarily better. The American Council on Exercise warns that using heavy ankle weights can change the mechanics of your movements, which can result in injury. The ideal weight of ankle weights depends on your body size and strength, but ACE suggests weights between 1 and 3 pounds, which could increase your heart rate by up to five beats per minute.

    Impact

    • Despite the benefits of using ankle weights, they can lead to problems if you already experience joint pain in your ankles, knees or hips. If you don't have pain in your joints, use a set of ankle weights for a moderate aerobic exercise such as walking, but discontinue use if you begin to experience joint soreness. If you have slight joint pain and are unsure of whether you should use ankle weights, consult your doctor.

    Functionality

    • Wearing a set of ankle weights during a walk or light jog can help you increase your heart rate and oxygen uptake, but the weights aren't suitable for every type of activity. Though they might seem practical for cycling, they aren't conducive to the pedaling motion. Because ankle weights are bulky and feature one or more straps, it's easy to get them caught in the sprocket or chain of your bicycle. Avoid using them for any activity if there is a possibility they will get in your way.

    Other Options

    • You might be able to get away with using ankle weights to increase the intensity of your workout, but the risks associated with ankle weights make it worth considering other ways to intensify your aerobic activity. Instead of using ankle weights, consider walking or running slightly faster, increasing the length of the workout or increasing elevation. These options make the exercise more challenging without the risks of wearing ankle weights.