How heavy should ankle weights be?
It’s ideal to start with lighter ankle weights (1 to 3 pounds) and work your way up to heavier ones if your body tolerates them well. Generally, it’s best to start off with the lighter ankle weights such as the 0. Although that may seem light, once strapped onto the ankle they feel heavier than you may have anticipated.Choose light wrist or ankle weights — 1 to 3 lbs — around for your first workout. Then, give your body at least 48 hours before you work out with the weighted accessory again. For a weighted vest, start with just 5% to 10% of your body weight. So if you weigh 180 lbs, start with 9 to 10 lbs.
Is there a downside to wearing ankle weights?
It is not recommended to run or walk with ankle weights as they can alter your gait pattern if used incorrectly. They can also cause strains in the joint and leg from overuse. However, Briggs said that the use of ankle weights can change the biomechanics of the body and lead to overuse injuries like sprains, dislocations, and tendinitis.
What are the disadvantages of ankle weights?
Because ankle weights tend to rest on the joints, it’s recommended to not run in them. The force exerted on your joints with each step can lead to joint wear and tear, especially in the knees and hips. The benefit of weighted clothing is that weight is placed on the muscles instead of the joints. These are great tools to enhance your workout because they increase your energy output and also improve your posture, since they cause you to hold yourself properly,” says Harrison. She says weighted vests are preferable to ankle weights for walking, which can mess with your body alignment and back strength.