Are Ankle Weights Bad For You?
Short answer
For the most part, ankle weights are not bad for you. They force your muscles to work harder and help you burn more calories. However, they can cause injury if used incorrectly.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
If you’re looking for a way to make your cardio a little more challenging or add some extra resistance to core or leg training, ankle weights might seem like a great option. And for most people, they are—ankle weights make your muscles work harder to perform the same motion. This means a better strength workout for your hamstrings, quadriceps, glutes and more.
The added physical exertion also helps you burn more calories. In fact, the American Council on Exercise (ACE) reports that wearing light weights during exercise was shown to burn up to 15 percent more calories than individuals who do not wear weights.
So how can ankle weights possibly be bad for you?
Well, for starters, ankle weights are like any fitness regimen or piece of workout equipment: they are not for everyone. In particular, those with joint pain should avoid using ankle weights. Because in addition to putting more force on the muscles, they also place significantly greater strain on your joints. This can lead to severe discomfort and even serious injury.
If you don’t have any joint pain or pre-existing conditions, it’s probably safe to start incorporating ankle weights into your workout. But proceed with caution: there are a few precautions you can take in order to optimize your ankle weight workouts and reduce your overall risk of injury.
First, be mindful of what you’re using the ankle weights for. In particular, they are great for walking or swimming! However, strength training requires a little more caution, especially for workouts that involve intense, repetitive motions such as leg lifts or kicks. These motions risk serious damage to the ligaments surrounding the knee when the weights are used improperly.
Next, make sure you aren’t using too heavy of weights. Ankle weights come in all different sizes... some up to 20 lbs. per leg! The ACE specifically recommends that you limit the weight amounts to three lbs. or less when you are using them for walking.
Finally, you shouldn’t be using ankle weights all the time. They are a great workout... but it’s important to give your body a break from the added strain with adequate time to recover.
Even if you feel you are physically able to use ankle weights and can abide by all of the above, it’s still important to speak with your physician before incorporating them into your workouts. Your physician will be able to properly screen you for any pre-existing joint or ligament conditions. They can also make specific recommendations regarding the intensity-level and frequency of your ankle weight workouts.
Possible short-term side effects
- ankle stress
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hip stress
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knee stress
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overextending tendon
Benefits
- more exertion
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increased cardio
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better leg workout
Healthier alternatives
- training legs in the gym
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running uphill or on rugged terrain
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