Power walks are a great way to get your body moving. Breathing to the rhythm of your strides, or a pumped up playlist gets the blood and body moving.
Have you ever wanted to take your power walk to the next level? Reach for a wrist and ankle weight. Wrist and ankle weights enhance your workout by adding resistance to your movement.
“This increased resistance can help strengthen and tone the muscles in your legs, arms, and core,” REPs Level 3 personal trainer and strength and conditioning coach Brett Durney, told 21Ninety.
What are the benefits to using wrist and ankle weights during a workout?
The personal trainer elaborated on six of the major benefits to using wrist and ankle weights to 21Ninety.
Improved Strength and Endurance: “The added weight puts greater demand on your muscles, forcing them to work harder,” Durney said. With regular exercise, using the wearable weights can lead to better muscular strength and overall endurance.
Enhanced Cardiovascular Workout: When you’re going for a power walk with weights your heart rate increases as the workout is now more challenging. “This can contribute to improved cardiovascular fitness and calorie burn,” according to Durney.
Bone Density Benefits: “Weight-bearing exercises, such as walking or jogging with ankle weights, can help stimulate bone growth and improve bone density,” per the personal trainer.
Improved Balance and Stability: Walking with added weight, especially around the ankles, challenges balance. “[This] requires your muscles and joints to work together to maintain proper form,” Durney explained.
Time Efficient Workouts: Overall, adding resistance to your workout “help you achieve a more efficient workout in a shorter period,” the personal trainer noted.
All of that being said, remember to heed Durney’s advice. “It’s important to use ankle or wrist weights with caution and follow proper guidelines to minimize the risk of injury.”
When should you avoid using wrist and ankle weights?
While wearable weights are beneficial under most conditions, there are still scenarios that happen where you’ll want to exercise caution.
Durney explained that if you have joint issues or muscle weaknesses piling on the weight could do more harm than good. “ The added resistance can put additional stress on the joints [or muscles] potentially exacerbating the issue or causing further injury.”
As previously mentioned, adding weight can increase your cardio activity. So, if you have cardiovascular conditions make sure to consult your healthcare provider before throwing on the wearable weights.
All in all, if you’re unsure about trying wrist or ankle weights, speak to your personal trainer and/or primary care provider about using the weighted workout gear.
What is the best wrist or ankle weight size to buy?
With a wide range of weight amounts on the market, it can be difficult to determine which one is right for you.
ACE certified personal trainer Mary Sabat MS told 21Ninety that “if the weights cause you to compromise your form during exercises, it indicates that they are too heavy.”
Sabat says to check in on yourself. Take note if you feel any strain or discomfort while you exercise.
“If you feel excessive strain or discomfort in your joints, muscles, or tendons while using the weights, it may be a sign that they are too heavy for your current fitness level,” Sabat said.
Both trainers recommend starting off with a lower weight and slowly increasing the amount as you get stronger.
Bala Bangles
Bala Bangles are incredibly adjustable weights that can go on your wrists and ankles. They come in six colors and weights ranging from half-a-pound to two pounds.
Pvolve 1.5 LB Ankle Weights
Pvolve’s 1.5 LB Ankle Weights are made of a plush soft neoprene. The sand-filled weights can easily go onto your ankles without slipping down.
LaceUp Wearable Fitness Wrist Weight
LaceUp’s Wearable Fitness Wrist Weight has a unique design that allows you to wrap it comfortably around your wrist. Make a fist around the top portion of it as you move.
Philosophy Gym Adjustable Ankle/Wrist Weights
The five-pound selection of the Philosophy Gym Adjustable Ankle/Wrist Weights are a great choice if you want to move on from using one-pound weights. They are made of a comfortable neoprene.
The Cuff Original Adjustable Ankle and Wrist Weight
The Cuff’s Original Adjustable Ankle and Wrist Weight is the one-and-done 20-piece kit for your fitness journey. You get two weights ranging from .25 pounds up to five pounds.
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