Walking with ankle weight: how to use and use

Before stepping out for a walk, just don’t tie your shyl. Wear ankle weight to promote the intensity of your exercise. They are of a wider strap -attached weight that wraps well around the ankle. Praps straps come in black and bright colors, but they are not a fashion accessory. They can make walking speed hard, as they add resistance to the workout. Increased resistance can help you lose weight and improve your legs and hip muscles. Clearly, walking with ankle weight can help you achieve your fitness goals.

What are the weight of the ankle?

They are a fitness training tool that is used to intensify any exercise by building resistance, improving endurance, and affecting overall performance. “Usually available as adjustable worn straps, these ankle weight strips aim to provide additional weight resistance during a training session,” says fitness experts. Aman Puri,

So, you can try to walk with ankle weight for more resistance. Weedable load They are fabricated and filled with metals and sand. They come in many colors and variable weight according to the person’s requirement. These weight especially target the hip, thigh and leg muscles.

What are the benefits of walking with ankle weight?

While normal Walking benefitsWearing ankle weight can be better for you. Walking with ankle weight can be more effective than normal walking exercises, as published according to research Exercise rehabilitation journal In 2017. Here are some benefits of walking with the weight of ankle:

1. Increases muscle strength

Walking with ankle weight can help improve the strength of your lower body, especially your feet and hips. “With additional weight, muscles begin to work hard. It leads to their toning and strong, especially the muscles of hamstring, calf and quadrisp, called Puri.

2. Increases stability and balance

These weights do more than adding versatility in your daily running rule. Walking with ankle weight can help improve stability and balance. “This combination can help improve coordination and remove the possibility of stabilizing the muscles around the hip and knee,” says experts.

3. Improves joint health

Walking with ankle weight can be good for your joints. Using them regularly can help improve your overall joint strength, according to research published according to research Chal and posture In 2020. Better resistance can help joint movements especially to improve ankle, hip and knee joints.

4. Helps manage weight

Wearing ankle weight while walking can help help Burn calories And manage weight. Puri said, “When you walk with tied weight, your body will need extra energy.” It can stimulate energy production from stored body fat, and can cause calories to burn. “Walking at a speed of 2 mph for 30 minutes with ankle weight can burn about 70 to 80 calories for 30 minutes with an ankle weight.”

5. Supports heart health

Wearing these weight around the ankles can be beneficial for your heart. It can help reduce the risk of cardiovascular disease, according to published research in Journal of Tabah University Medical Sciences In 2016. Walking with ankle weight puts more weight on your feet, which demands extra effort. “It increases blood circulation and increases oxygen,” experts say. It is a process of taking it in oxygen and using it to supply energy to your organs and tissues. “When it grows, it improves heart rhythm and heart health,” experts say.

Does walking with ankle weight increase bone density?

“Wearing ankle weight while walking can stimulate bone development, which can help prevent the risk of developing bone diseases such as osteoporosis.” Wearing these weight can help in creating muscles that support joints, especially the knee, hips and ankles.

If you are at risk of developing bone loss, adding light ankle weight to your walking routine can be a good way to maintain bone health. “Mix it with a diet rich in calcium, magnesium and vitamin D so that the growth can be supported bone density“Puri suggests.

Walking with ankle weight: how to use them?

It is important to use the ankle weight correctly while walking to prevent injuries.

• Initially choose the weight of light ankle and then increase the weight slowly. Try to select ankle weight between 1 to 2 percent of your body weight to reduce injury.
• Always choose a wearetable weight that is comfortable when worn with auxiliary shoes. “This will help avoid deformity around your ankles or legs,” says Puri.
• Properly strap the weight around your ankles as it should not be too loose or tight, otherwise it will create obstruction while walking.
• Be careful about your running posture while using these loads. Keep your back straight, attach your core, and take small steps to maintain balance. “If you experience difficulty walking, choose a light ankle weight,” the expert says.

What are the downside walking with ankle weight?

Although these weight are beneficial, there may be some downside:

• They can lead to muscle imbalance as they only involve limited partnership with hamstring muscles.
• Excessive use of weight can cause injuries such as sprain and dislocation or cause infloomed tendon (tendenitis).
• The use of ankle weight can increase pressure on your knee joints, pain and inflammation for people with arthritis.

“People with injuries, pregnant women and the elderly should examine with a doctor for safe use to avoid any injury,” says Puri.

Walking with ankle weight is a good way to add resistance to your workout. Start with light weight to prevent injuries. People with arthritis or other health conditions need to consult a specialist before using these loads.