If you find your exercise bike workout isn't challenging enough, you might wish to strap ankle weights to your body to increase the resistance of the workout. Burning Extra Calories on a Treadmill With Hand Weights. Instead of ankle weights, use a drag suit -- which is a looser-fitting suit worn over your regular tight-fitting one -- to increase the water’s resistance and your energy expended swimming laps. Aerobic exercises such as walking and jogging are a key part of any workout regimen, but if you're looking for a way to boost the burn you feel during these exercises, strap on a pair of ankle weights before you pound the pavement. But if you spend significant time each week walking and jogging, wearing ankle weights can help increase the strength of your lower body. These workout compliments can help tone legs, burn additional calories and even increase endurance by adding just the right amount of resistance to a variety of athletic activities. Use of this web site constitutes acceptance of the LIVESTRONG.COM Everyone’s circumstances are different, but it can take several months or more before you’ll feel comfortable again to participate in sports such as running. Running with Ankle Weights. Ankle Weight Exercise for Abdominals It should not be Ankle weights seem like an easy way to increase the intensity of your workout. But wrist weights do have a place in a workout. Go for a light run with the weight cuffs attached securely to your ankles (make sure the straps are just tight enough so that the weighted cuffs don’t bounce around as you jog). A faster pace does not alter the gait, which lowers the risk of injuring your legs. A removable ankle brace will be beneficial once you are up and moving. What are some better ways to gain leg strength for running? Swimming’s repetitive movements work out your muscles over time. Use ankle weights to increase resistance while strength training instead of jogging. Rather than forcing a swim workout to be what it is not, dedicate a separate workout to weightlifting. If you think about it, too much body weight alone, while walking or running or jogging, will put a large amount of stress on your joints – ankle weights can unfortunately produce a similar effect. Does Wearing Ankle Weights All Day Make a Difference? up to 10 lbs. The material appearing on LIVESTRONG.COM is for educational use only. Wear the weights with socks to create a barrier between the weight and leg that limits irritation from sweat buildup or rubbing. Experienced runners with healthy cardiovascular systems have less of a risk of developing problems with ankle weights, since their legs are used to the shock placed on them while running. But they're not without their risks and aren't for everyone. But brisk walking is a great way to fit in regular physical activity. Ankle weights have a dual benefit during aerobic exercise, helping you build muscle faster and burn more calories. She previously worked as a technical writer for a software development company, creating software documentation, help documents and training curriculum. Wearing ankle weights while walking and running can increase the intensity of your workout, making your leg muscles work harder. “Additionally, ankle weights while walking do not increase the value of the walk.” Each weight has a strap that allows you to wrap unit around your ankle and affix in place for exercise. The ACE warns that ankle weights can cause you to change the mechanics of your exercise, which can lead to injury. Leaf Group Ltd. In an article in the "Los Angeles Times," UC San Francisco's Dr. Anthony Luke notes ankle weights provide more of a workout for such muscles as your glutes, quads and hamstrings. Resist the temptation to wear the heaviest ankle weights you can find. "Ankle weights are perfect for correcting this imbalance that often leads to knee problems." Wearing ankle weights during such activities as walking and jogging leads to a number of benefits for your body. Ankle weights are available in a range of weights from 2 lbs. Los Angeles Times: Ankle Weights: Pros and Cons, ABC News: Ankle, Wrist Weights May Pump Up the Pain, Minnesota Ankle & Foot Blog: The Risks of Wearing Ankle Weights During Your Run. Ankle weights generally aren't recommended for brisk walking. Ankle weight workouts for abs and legs are the most common exercises this nifty piece of exercise gear is most likely to be used for. Many use the weights to build muscle strength and improve endurance; however, they come with a risk that should be considered. Exercises to strengthen arm and shoulder muscles heavier than 3 pounds to ligaments... Lower-Body pain during exercise can you jog with ankle weights like an easy way to increase fat loss since the exertion. 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