PROIRON Ankle Weights Wrist Leg Weights for Women Men 0.5kg-2kg in Pair Reflective Ankle Weight Set for Fitness Exercise Jogging Aerobics

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Ankle weights can be used in all types of movements too – concentric, where the muscle shortens (think the upward motion of a bicep curl); eccentric, where the muscle lengthens (like the downward swing of a bicep curl); and isometric, where the length of the muscle does not change (more like tensing the muscle). ‘Adding the different types of contractions to your routine can make your workouts exciting and challenging, creating different stimuli to your normal routine,’ adds van Heerden. What should I look for in a pair of ankle or wrist weights? You can also pop them on your wrists for an upper-body burn – think power walking, dance classes, and anything that requires your arms and shoulders to get working. Do ankle weights work? They are light to medium wearable fitness equipment that wraps around your ankles for extra resistance, with the aim of increasing strength in the lower body,’ says Diana van Heerden, head of fitness at FRAME. Want to try out the benefits of using ankle weights for yourself? "I would suggest starting with the lightest weights, around 1 to 2kg, and building up gradually from there as you feel stronger," says Hart. "Wear the weights around your ankles at least three times a week for a minimum of 20 minutes per session." But if you're new to exercise, be sure to build up your core strength before taking on additional resistance and choose the right exercises. "Ensure you have a good foundation of core strength and stability before adding on additionweights, otherwise you run a risk of getting injured," she says. "You also need to be careful to use them for the right exercises. It's not advisable to use them for high-impact cardio exercises as this can be risky for your joints."

According to the American Council on Exercise, she says, wearing ankle weights between 0.5kg and 1.3kg causes an increase in oxygen uptake and an additional calorie burn of 10%. It will also change your gait and will force you to use your quads and hip flexors primarily rather than your posterior chain (hamstrings and glutes) which will then create muscle imbalance.’ There's even research to show the benefits of using ankle weights for those recovering from a non-fitness-related injury. For example, a study by Daegu University describes how stroke rehabilitation patients greatly benefited from an increase of 3 to 5% weight increase on their ankles as it helped them to balance more effectively. Simply slip or strap the weights around your ankles to add resistance to your workout. They’re most commonly used in strength and conditioning moves, Pilates and barre, but can also be used for HIIT-style training. Contribute to fat burning and weight loss: ‘When we increase our muscle mass, we increase our resting metabolic rate which means we will burn more calories, as muscle burns more calories than fat,’ explains van Heerden.When placing them around your ankles, Eleftheriou notes you’ll want them ‘snug enough to stay in place, but not so tight you cut off your circulation.’

PSA: this is, of course, my own personal exercise plan and includes a mix of movements that I enjoy doing, but remember that this is for the purpose of this article. I don't intend on giving up rest days in the long term, and neither should you. If you’re thinking of taking on a challenge, it’s worth speaking to a PT who can help devise your own schedule based on your health goals and current fitness levels. What are ankle weights? Ankle weights are used for adding extra load to your lower extremities when executing conditioning exercises, so the muscle will have to work harder to execute movement against gravity, hence it will promote increase in strength,’ says van Heerden. Improve tempo training (you can speed up without being restricted like you are with a fixed machine)

WOMEN'S ANKLE WEIGHTS

Simple answer, it depends on your goals and fitness abilities. Ankle weights are there to add challenge and resistance – however, what constitutes a challenge for one person might not for another. Choose a weight that allows you to perform exercises well, without sacrificing form for weight. Are ankle weights good for running In fact, this was something Eleftheriou highlighted. ‘I suggest a few times a week for short periods of time so you are not consistently overloading the joints,’ she said.

Ankle weights are like mini sandbags with a velcro strap and come in different weights,’ explains Maria Eleftheriou, Head of Barre at boutique fitness brand Psycle. While we might not see ankle weights like we do the best dumbbells, as a primary piece of fitness equipment in our local gym, they've been used in the world of injury rehabilitation for decades. "Traditionallyankleweightshave been used a lot for people building up afterinjury, illness, or time out," says Hart. Add resistance to your workout and push your muscles to the max with a pair of Adjustable Neoprene Ankle Weights. Easily adjustable to fit your wrists and ankles, they’re perfect for increasing resistance when you’re working out to tone and strengthen your arms and legs.If in doubt, ditch the walking for the time being and focus on floor workouts like yoga for beginners or Pilates for beginners. "Addingweightscan be a great way to add some resistance to bodyweight and floor exercises like pilates or yoga movements." Our 0.5kg and 1kg ankle weights are perfect for endurance and cardio workouts whilst our heavier 1.5kg and 2kg weights are great for building your muscle strength and power. Usually, I try to exercise four to five times a week, getting my workouts done before I start my 9-5. While completing this ankle weights challenge, however, I won't be having any rest days, but I will be limiting my workouts to around 20 minutes or less to avoid overdoing it.