To begin with, ankle weights are strictly for those individuals intent on increasing their workout gains. It would be better if you spent some time to know what they are and how they work. An ankle weight is a doughnut-like weight bag that is usually strapped around the ankle. It incorporates some heavy materials such as steel shots or even sand to be used during cardiovascular exercises.
These weights can be strapped around the ankles or around the wrists (then called wrist weights) while in the cardio session, to stimulate muscle growth. In their look, they can have a variety of designs. Some look like neoprene bands while others are simple pockets in which you slot in weights.
There are two ways of wearing ankle weights. For one, you can simply slip your foot through them until they are safely and comfortably fitted around the ankles. Alternatively, you can open them up and then wrap them yourself around the ankle. Whichever way you use to wear one, ensure that you tighten its grip around the ankle with any mechanism convenient to you such as the Velcro band.
Are you wondering what the logic behind wearing the weights is? Learn this. Naturally, your body has become accustomed to moving and sometimes lifting its own weight during daily activities. When you add extra weight, specifically at the end points of your legs (ankles) or of your arms (wrists), you are pushing the body's ability a mile further towards strength and muscle build.
The ankle weights are complemented by gravity in working your leg muscles to the extra mile. Whenever your body is stressed by weight, it reacts by commissioning the growth of new muscle fibers and tissues to cater for the additional demands - it's a natural body process. Your body only develops more muscles if the workload it is subjected to exceed what it is traditionally comfortable with. That is how the weights tied around your ankles help in developing calves and other muscle groups in your legs.
The main strength exercises have traditionally concentrated around dumbbells, barbells and machine weights. Yet the principle behind all resistance exercises is simple; stress the muscles and stimulate growth by exhausting their current ability. This same principle can be used to stimulate muscle growth even if the weights are tied around the ankles.
In cardiovascular training, it is very hard to use weights, since the weight intensity is more than cardio trainers are ready for. Even the smallest dumbbell might gather dust for years in a corner of a cardio gym without any of the trainers ever touching it. Those people who love cardio exercise rarely, if ever, integrate weights in the training. Ankle-borne weights therefore gain popularity since their intensity is almost insignificant.
While shopping for the weights remember that the essence is not in carrying too much weight. 5lbs ought to be adequate for regular exercises. Small weights wrapped around the ankle are very ideal to those people in kickboxing, judo and karate classes since they need to stimulate aerobic flexibility as well as strength.
Good ankle weights must fit snugly around the leg. Then again they should not fit too tightly. It is important that you ensure the weights stay in place and never slide around the ankle or swing around. A moving weight can give an effect of nasty whiplashes while you straighten your legs.
Author Resource:-
Tom Fazio is a fitness trainer and martial arts instructor based in Shanghai China. He writes on a wide variety of fitness and martial arts related topics and provides free information on adjustable ankle weights and
rope dart training in martial arts.
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