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Choosing the Right Ankle Weights: The Ultimate Buying Guide
Picture this: Margaret Robbie, not just enjoying a day at Disneyland but doing so with a fitness secret—ankle weights.
Now, you might be wondering, “Wait, ankle weights at Disneyland?”
Absolutely! These ordinary fitness accessories aren’t just for the gym. They can upgrade your workout routine.
As we get started with the ultimate buying guide, think beyond the ordinary.
- How can ankle weights redefine your workout?
- What if I told you that adding a few pounds to your ankles can improve your fitness game?
Let’s clear the confusion, and learn about ankle weights.
Key Benefits of Ankle Weights ─ For All Ages
Ankle weights aren’t just a fitness trend. They offer real advantages:
- Calorie Burn Boost: Ankle weights make your workouts more challenging. Requiring extra effort and helping burn more calories.
- Perfect Muscle Toning: They add resistance, making leg exercises more effective. This sculpts your muscles and gives you that desired shape.
- Endurance Enhancement: Regular use improves endurance. This helps you to go the extra mile in your workouts.
Now that you’re hooked on the benefits, let’s go into the nitty-gritty of choosing the right ankle weights.
Best Ankle Weights | For Beginners & Pros
Option 1. 1 lb to 3 lb: Best for Walking and Aerobics
These lighter weights are perfect for beginners and activities like walking or aerobics.
They enhance calorie burn by 5% to 15%.
This makes them an ideal choice for those starting their fitness journey or hitting the gym for the first time.
Option 2. 4 lb to 5 lb: Perfect for Jogging & Leg Exercises
Once you’ve built up endurance. Consider upgrading to these weights. Ideal for jogging and leg exercises like squats, curls, and extensions.
They provide the resistance needed for more advanced routines.
Option 3. 6 lb ─ 20 lb: Suitable for Strength Training
For pro fitness buffs, heavier weights (up to 20 lb) can be considered.
However, caution is key.
Consult with experts before diving into heavier options, as improper use can lead to injuries. Start light, gradually increase. Limit sets to 3 with less than 10 repetitions.
Cons of Ankle Weights
Ankle weights aren’t a magic fix. They’re part of a bigger fitness picture.
If not used wisely, they can strain joints.
Trojan Fitness recommends a balanced approach. Incorporate weights, aerobic exercise, and dumbbells.
Trainer Tips Before Buying Ankle Weights
Tip 1. Start Light
If you’re new to ankle weights. Begin with a lightweight set, around one pound per ankle. Let your body adapt to the extra load gradually. You can opt for variable weights. This allows you to add more as you become comfortable.
Tip 2. Be Cautious
Ankle weights are not for every exercise. Use them only for leg-raising exercises like donkey kicks and leg raises. Avoid using them during runs or HIIT workouts. As they can stress your joints.
Tip 3. Check with Your Doctor for Injuries
If you have ankle, knee, or hip injuries. Consult your doctor before using ankle weights. They can exacerbate existing injuries. It’s crucial to ensure your safety.
Tip 4. Core Strength Matters
Ankle weights go around your ankles. But core strength is vital. A weak core can lead to injuries, especially in the lower back. Ensure your core is strong enough to control the added weight.
Tip 5. Narrow Down Your Search
With countless ankle weights on the market. Consult with a certified personal trainer for guidance. Consider adjustable options secured with Velcro for flexibility and progress tracking.
5 Easy Full-Body Workouts Using Ankle Weights
Ankle weights offer a convenient way to incorporate strength training into your routine. So, how to get a full-body workout using ankle weights?
Here are some exercises to try:
1. Squat with Leg Lift
|Muscles worked: Abs, glutes, hips, calves, shins, thighs.||Sets: 5 sets of 10 repetitions.|
- Attach ankle weights securely to each ankle.
- Stand upright with feet slightly wider than shoulder-width apart.
- Bend your legs into a squat position, forming a 90-degree angle.
- As you rise, lift one leg out to the side.
- Return to the squat position and repeat with the other leg.
Note: Enhance your glutes while keeping your legs feeling tight.
|Muscles worked: Back, hips, glutes, shoulders.||Sets: 5 sets, holding each for 15 seconds.|
- Lie flat on your stomach with arms and legs extended.
- Elevate your arms and legs off the ground, holding the position.
- Engage your back and shoulders.
- Hold for 15 seconds and then lower back down.
Note: Strengthen your back and shoulders with this simple yet effective exercise.
3. Weighted Arm Circles
|Muscles worked: Biceps, triceps, deltoids.||Sets: Forward and backward circles, 10 rotations each.|
- Attach ankle weights to your wrists.
- Stand upright with a strong posture.
- Extend arms to the sides.
- Rotate arms in circular motions, both forward and backward.
Note: Focus on maintaining a strong posture throughout.
4. Weighted Lunges
|Muscles worked: Quadriceps, glutes, abs, hips.||Sets: 4 sets of 20 repetitions.|
- Secure ankle weights on each ankle.
- Stand upright with one leg forward and the other back.
- Lower your body into a lunge position, ensuring the back knee grazes the ground.
- Drive through the heel to return to the starting position.
- Repeat with the other leg.
Note: Perfect for toning your lower body with added resistance.
Q1. Walking with Ankle Weights
Strapping on ankle weights and taking a walk is the simplest yet most impactful activity for individuals of all ages.
It’s a fitness hack that benefits both adults and seniors alike.
Walking with ankle weights is a low-impact exercise, gentle on joints. It boosts heart rate, engages leg muscles, and maximizes calorie burn.
This simple tweak turns an everyday walk into a full-body workout.
Seniors using ankle weights can have extra benefits. The added resistance improves muscle strength, balance, and bone density. This aids in maintaining mobility and independence.
It’s a gentle way to incorporate strength training without complexity.
|Disclaimer: Always consult with your doctor before starting any new regimen. If you experience pain during exercise stop immediately.|
Walk Your Way to Fitness with Ankle Weights
Whether you’re bouncing back from an injury, boosting general fitness, or chasing that sculpted look. Ankle weights are more than gear. They’re your partners in your fitness journey.
Here we wrap up our guide on choosing the right ankle weights. Remember, fitness is a journey, not a sprint. The ankle weights allow you to combine exercise easily into your daily routine.
Make every step count!
Explore Our Ankle Weights
1. Ankle Weights In Pairs (5 Lbs Pair)
|Neoprene/Velvet & Iron bit bag inside.||Maximum Weight Capacity: 2.27 KG (5 LBS).|
|Adjustable Strap: Easily fits wrists or ankles for a comfortable workout.|
|Versatile Use: Perfect for core conditioning, strength training, toning, and more.|
|Neoprene/Velvet Material: Ensures comfort during use.|
|Targeted Toning: Provides faster, targeted toning for the entire body.|
|Maximum Weight: Limited to 5 lbs per pair.|
|Material Choice: Some users may prefer a different material.|
2. Ankle Weights In Pairs (5 Kg Pair)
Price: $59.99 | Now: $49.99
|Sold as a pair (5 kg total weight, 2 x 2.5 Kg each).||Velcro adjustable strap.|
|Comfortable Design: No buckles to rub against the skin.|
|Even Weight Distribution: Ensures maximum comfort during use.|
|Adjustable Strap: Velcro strap for easy customization.|
|Affordable Option: Competitive pricing for a 5 kg pair.|
|Maximum Weight: Limited to 5 kg per pair.|
|Limited Weight Capacity: Not be suitable for beginners.|
3. Ankle Weights In Pairs (4 Kg Pair)
|Sold as a pair (4 kg total weight, 2 x 2 Kg each).||Velcro adjustable strap.|
|Comfortable Design: No buckles for maximum comfort.|
|Even Weight Distribution: Ensures a balanced workout.|
|Affordable Option: Budget-friendly pair.|
|Maximum Weight: Limited to 4 kg per pair.|
|Limited Weight Capacity: Suitable for beginners or light workouts.|
4. Ankle Weights In Pairs (2 Kg Pair)
|Sold as a pair (2 kg total weight, 2 x 1 Kg each).||Velcro adjustable strap.|
|Comfortable Design: Even weight distribution without buckles.|
|Affordable Option: Budget-friendly for beginners.|
|Versatile Use: Suitable for a variety of exercises.|
|Maximum Weight: Limited to 2 kg per pair.|
|Limited Weight Capacity: Designed for light workouts.|
Ankle Weights FAQs
- How do I choose the right ankle weight?
Ideal for beginners, 1 to 3 lb ankle weights enhance exercise. It boosts calorie burn by 5-15%. Perfect for your first gym sessions.
- How many kg ankle weights should I use?
Begin with lighter ankle weights, around 1-2 kg. Gradually increase for building strength without risking injury.
- What is the best ankle weight for beginners?
Begin with 1 or 1.5-pound ankle weights, then progress to 2 or 3 pounds as you go.
- How heavy should ankle weights be for Pilates?
Start with a 2-pound ankle weight when doing pilates. If you do 20 lunges normally, bring it down to 16 when using ankle weights. Adjust and increase reps as needed to challenge yourself.
- Do ankle weights strengthen knees?
Upgrade your regular walk with light ankle weights for added resistance. Your knees and hamstrings will thank you while you strengthen your quads.
- Will walking with ankle weights tone my legs?
Yes absolutely! Ankle weights assist in toning your legs. While leg raises are effective on their own, adding a bit of weight makes the exercise even more efficient.
- Who should not use ankle weights?
When used correctly, ankle weights are safe. Avoid them if you feel ankle or knee pain, but they can aid recovery post-knee surgery under your doctor’s guidance.
- What are the disadvantages of ankle weights?
Ankle weights, when worn, can strain the ankle joint. This risks injuries to knees, hips, and back. Begin with lighter weights, progressing as you build strength.
- Do ankle weights damage joints?
Starting small and slow is key. Running with ankle weights isn’t advisable. Avoid running with ankle weights as it can strain joints, alter mechanics, and lead to injuries.
- What happens if you run with ankle weights?
Avoid running with ankle weights. It won’t boost speed or strength. However, it may harm your form, and speed, and increase injury risk.
The information provided on this website is intended for general informational purposes only and should not be considered professional or medical advice. We make every effort to ensure the information provided is accurate and up-to-date, but we cannot guarantee the accuracy, completeness, or timeliness of the information. Any reliance you place on such information is strictly at your own risk. Always consult a qualified professional before making any significant changes to your diet, exercise routine, or lifestyle. We are not responsible for any adverse consequences resulting from the use of, or reliance on, any information provided on this website.