How to Work Out With Ankle Weights

Physicians and weight-loss experts have long maintained that cardiovascular activity is one of the best workouts available, and many specialists maintain that performing cardio work-outs with ankle weights (for enhanced resistance) doubles the benefit. With the purchase of a relatively inexpensive ankle weight set and some basic knowledge regarding its use, you can safely and easily amplify the effect of your workout.

Instructions

Work Out With Ankle Weights

• 1

  Strap on the weights. The weights should be equal on both legs.

• 2

  Warm up. Warming up before a workout is always a good idea, and this step is especially important if you are using ankle weights for the first time. If you use advanced electronic cardio machines at a gym, you may be able to warm up by simply completing the warm-up routine offered by these machines. If you are jogging or otherwise in the absence of technology, start your workout with some stretches and work up to your full exercise routine over the course of about seven minutes.

• 3

  Lift your legs. If you are jogging, running on a treadmill or cycling (whether on a stationary machine or a real bike), this step should occur as naturally as possible despite the added resistance of the ankle weights. If you are performing an in-home workout, though, concentrate on activities that emphasize leg actions. Leg lifts, for example, should take precedence over sit-ups when using ankle weights in order to get the full benefit of the added resistance.

• 4

  Continue your workout for at least 30 minutes. Although the added weight can make exercising difficult, it is important to continue your workout for at least half an hour in order to get the full benefit of the activity. Exercising for less than 30 minutes, whether with or without ankle weights, does not keep the prolonged elevated heart rate necessary to receive full cardiovascular or weight-loss benefits.

• 5

  Go through a cool-down routine that lasts at least two minutes. This routine serves to return the elevated heart rate to its normal rate, and helps tired muscles avoid fatigue. If this workout is your first with ankle weights, the cool-down period is especially helpful since your heart rate will likely be elevated to a higher than normal level.