Benefits of Using Ankle Weights While Exercising

Ankle weights are one tool for strengthening and toning leg muscles. Exercise is good for losing weight, rehabilitating injuries and improving heart health. These benefits increase with the addition of an ankle weight strategy. There are a variety of ways that ankle weights can be used while working out. Beginners should always seek the advice of a personal trainer, therapist or physician to determine what heaviness in weights to purchase and what types of workouts would be most beneficial using them. These exercise enhancers can be bought online through a homecare medical equipment company. Items such as pedometers and body fat analyzers can also be purchased from home medical equipment companies to track the results.

Running
Walking, jogging and running are types of exercise that can be done on a treadmill, in a gym or outdoors. Once a person chooses their venue, they should invest in ankle and wrist weights to increase resistance, further improve muscle tone and burn more calories. The most effective way to use ankle weights during a walking, running or jogging program is to wrap them around the ankle area over socks and above the shoe. While moving, lift the feet higher off the surface. For added intensity, wrist weights can be used as well.

Leg Lifts
Leg lifts can improve the tone of muscles, especially quadriceps and calf muscles during an indoor regimen. The element of resistance from the weighted straps will build up bulk and help to trim fat, depending on the amount of weight used and type of exercises done. Straight leg raises practiced while lying on the back, for example, will improve the tone of the muscles on the upper thighs. Flexing the foot while doing so will also give the lower leg a better workout. Scissor lifts, which are done while the person is lying on their side and extending the leg upward toward the ceiling, will stretch the muscles on the inside and outside areas of the leg.

Rehab Workouts
For those who have injured knees ligaments, ankle weights are helpful during rehabilitation. They offer more resistance without over-taxing these muscles. Sitting in a chair with the feet gently resting on the floor, the weights are strapped around the ankles. As the leg is extended outward and upward from the knee one at a time, the weights improve the strength of muscles above and below the kneecap.

Toning Hamstrings
Like other workouts, popular exercises for the hamstring can be done without the use of ankle weight devices. The addition of these devices strapped to the ankles increases the quality of a hamstring workout. When lying on the stomach, the feet are lifted up heel first toward the back. This strengthens the hamstring and buttock area. The lifts should be done slowly for fuller effect and to prevent injury.