I was asked today what I felt about ankle weights and I wanted to pass on some information regarding adding weights to your cardio workout. I believe it is an EXCELLENT idea. Think about it...when you gain a few pounds how do you feel? Like you are carrying around more weight right! Well it is scientifically proven that the heavier a person is the harder their heart works during activity and therefore people that weigh more burn more calories. How many more calories you ask?
Research on the use of hand or wrist weights during a variety of different aerobic activities (e.g., walking, traditional aerobics, step aerobics) is very consistent and indicates that the use of 1- to 3-pound weights can increase heart rate by five to 10 beats per minute and oxygen consumption as well as caloric expenditure by about 5 to 15% compared to performing the same activity without weights. The beneficial effect of ankle weights is lower than that of either hand or wrist weights but an increase in heart rate and oxygen consumption are still more beneficial than unweighted cardio.
More mass equals a higher intensity workout! Who knew?
So be safe when picking the right times to use weights in your workout. If you have balance issues carrying traditional dumbbell style weights while walking on the treadmill may not be ideal so strap on some ankle and wrist weights and you can easily tack on 4-12 more lbs (2-4 ankle or wrist weights of 1-3 lbs each) and burn a few more calories per minute. Make sure you are monitoring your posture and stance when working out with weight bracelets and weighted vests as improper form can lead to injury. Weighted vests should only be 5-10% of your body weight to start. Reduce your weight if you experience a change in your posture resulting in hip, ankle, knee, or back pain.
So here's an idea:
As you lose weight, add more weight to your ankles, wrists and weighted vest to maintain the same weight and you will continue to increase your intensity while preventing a plateau in your workout. I would call it cheating but it's almost a crime!
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