2023-11-11 06:19:17
Let’s go back to 2012. By then, the United Kingdom was organizing its third Olympic Games. At that time, the cult brand Peloton launched Gymshark, causing a real sensation on the Internet (and in our closets). Likewise, it was in that year when I started strength training and, of all the options, I decided to opt for ankle weights.
At that time, small, simple and relatively inexpensive fitness aids They helped me perform full body workouts quite comfortably. With this, I managed to enhance my morning yoga; With them, I increased the resistance of the sessions which helped me work my lower body completely.
My Ankle Weight Challenge
I usually try to exercise regarding four to five times a week. I usually finish my workouts first thing in the morning, before going to work. Now, to do this challenge, I have introduced some small changes, for example, I will not have rest days, I will limit the workouts to a duration of regarding 20 minutes or so.
The type of training? In order to adjust as best as possible to my usual schedule, I made small adjustments introducing exercises that allowed me to get the most out of the ankle weights. In this sense, pilates, yoga and other exercises focused on body weight are positioned as clear protagonists.
So, this would be my ankle weight challenge for this month:
Monday. We start with a lower body resistance routine with an approximate duration of regarding 45 minutes. In this routine, I usually introduce exercises such as: step-ups (ideal for activating the glutes), leg raises, lunges, lunges…
Mars. On this day, we try to make a pilates routine of regarding 20 minutes.
You can’t think of what workout you can do, then this one designed by our trainer of the month with the pilates ring… you’re going to love it!
Wednesday. We start by training the upper part of the body for regarding 45 minutes. One where pull-ups take on a certain prominence. Thursday. We proceed to a full-body of regarding 5 minutes with different sessions. Friday. In this sense, we proceed to carry out a strength routine full-body in the gym. To do this, we combine lunges, pull-ups, leg raises and kickbacks. Saturday. Training of regarding 15 minutes focused on the lower body.Domingo : training full-body 5 minutes with ankle weights + 5 km run.
PSA: this is of course my personal exercise plan and includes a combination of moves that I enjoy doing, but remember this is for the purpose of this article. I have no intention of giving up rest days in the long term, and neither should you.
What are ankle weights?
“Ankle weights are like mini sandbags with a Velcro strap and come in different weights,” he explains. Maria Eleftheriou director of Barré in the brand boutique the fitness psycle.
Despite their name, dumbbells can also be placed on your wrists to stimulate your upper body. Note that “ankle weights have been used for many years to help with balance rehabilitation,” Eleftheriou recalls. “However, in recent years we have seen how many people use them to Add more intensity to your walking and bodyweight exercises, Pilates, aerobics and weight lifting to increase your training performance,” says Eleftheriou.
REDUCTION! Ankle weights, the perfect ally to enhance the routine
REDUCTION! Ankle weights, the perfect ally to enhance the routine
How to use ankle weights
Eleftheriou sugiere start with weights of one to two kilos. “It’s important to start with light weight and effort and work your way up,” she says. “As you get stronger, you can gradually increase the weight.” When placing them around your ankles, Eleftheriou notes that it’s important that they are: “Tight enough to stay in place, but not so tight that you cut off circulation.” “.As with any form of exercise, posture is crucial. “If you feel your form is being compromised, wear them during part of your workout to avoid injury,” adds Eleftheriou.
What are the benefits of using ankle weights?
Ankle weights provide many benefits, such as:
Increase your muscle mass . But how is that? “By increasing the intensity of certain movements,” Eleftheriou recalls, “what you do is make the muscles work harder, increasing the lean mass of that muscle over time” and since muscle tissue decreases by 3% to 8% per decade following age 30 learn to Building muscle with ankle weights might combat this.Strengthen your bone mass and density. As Eleftheriou explains: “Older people really benefit from using light ankle weights when walking, the reason being that they increase muscle mass, helping the cardiovascular system and, as bone density decreases in old age, when they are used constantly, they can help compensate for osteoporosis“.Boost your metabolism. “Walking with ankle weights can give you greater metabolic performance, which encourages calorie burning while encouraging more lower-body strength,” Eleftheriou tells us. “They will also raise your heart rate,” he adds.Reduce your body fat . The evidence is limited on this front, but in the Journal of Taibah University Medical Sciences participants who used ankle weights three days a week for at least 20 minutes showed “significant improvements” in their waist circumference, body fat percentage y percentage of skeletal muscle. Pretty impressive, huh?Improve your balance . That is, according to Eleftheriou, “ankle weights help increase lower body resistance, improving balance.”
5 Things I Learned Using Ankle Weights Every Day for 30 Days
1. Light ankle weights are not easy
Available in a lot of weights, I must admit that at first I saw it a little “silly”, that is, what changes might training with an extra kilo bring. Well, I was wrong; After completing a series of lunges, I began to feel like it was getting harder and harder to finish. My advice? Start little by little, go slowly until you really deepen the mind-muscle connection, you will appreciate it.
2. Walking with ankle weights is an art
In fact, it feels like you’re walking through shallow water. At first I was a little skeptical regarding using my ankle weights more than necessary. In that sense, to avoid overloading your extremities too much, I recommend balancing the weights, that is, practicing walking a little by lifting your feet higher while walking with determination.
3. Lower body workouts are better with ankle weights.
At the risk of stating the obvious: lower body exercises work best when using ankle weights. This is because these types of movements isolate specific areas (such as, for example, the quadriceps, glutes and calves…) incorporating greater resistance into the movement.
4. Ankle weights are multifunctional.
I love a team that doubles. And ankle weights are a good example, since most can also be use as wrist weights. As long as the weights can be placed securely enough around your wrists without sliding up and down, you’re basically getting two pieces of fitting kit or the price of one. Marvelous!
5. But you definitely don’t need to wear them every day.
In fact, this was something that Eleftheriou highlighted. “I suggest doing it several times a week for short periods of time to do not constantly overload the joints“, said.
Final thoughts
After 30 days incorporating weights into my routines, I’m pretty sure that these wonders are a shortcut to getting fitter in less time. Now, don’t be fooled: ankle weights create something of a difficult addition to any workout.
What I mean by this? Well, mainly, for me, there are a limited amount of bodyweight workouts that I can do at home and that’s where ankle weights step up, favoring results.
Bottom line: Will I use ankle weights at the gym? With a room full of all kinds of equipment, it doesn’t make sense. Now, for home training… it’s a real YES.
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