on Mar 29th, 2010Q&A – Are ankle weights good for fitness?
Carole asked: I am very aware that I need to improve my fitness level, I currently manage to fit in 1 pilates class a week but because my work patterns are very erratic i find it hard to commit to being in the same place at the same time each week. I was doing two nights a week of Salsa dancing but current work is taking so many evenings I simply can’t fit it in. So remembering some strap on weights at the back of a cupboard I’ve decided to wear them on my ankles while I work so my legs at least are working a little harder but is this really a good idea? Anything I should bear in mind? Obviously this is only the first step in getting me back towards regular exercise.
Answer…
Ankle weights add between 1 to 3kg of weight to your lower leg. The theory is simple… by increasing the load on your legs you give them more of a workout during normal physical activity. The added load on each step you take will challenge your muscles, helping to tone your legs and increase the total amount of calories you burn each day.
But that is the theory.
The toning / calorie burning effect of ankle weights all depends on how active you are throughout the day. Wearing your ankle weights while you are sitting at a desk will do nothing for you! If having ankle weights on puts you off moving around (acting like a ball and chain) they can actually reduce your daily activity levels.
However, if you are active through the day (walking / going up stairs) then ankle weights will certainly give you a boost – helping to tone your legs and potentially increase your energy output by up to 100 calories a day. This may seem small, but cumulatively that is 700 calories a week, 3000 calories a month and 36,500 calories a year!
On that basis ankle weights are certainly a step in the right direction towards regular exercise… but think of them as an added boost to your physical activity levels rather than a substitute for the recommended amount of aerobic exercise (30 minutes a day, five days a week).
So keep in mind that the aerobic benefit of wearing ankle weights is minimal unless you are wearing them while doing something aerobic. If you are serious about increasing your fitness, try wearing them next time you get to your Salsa class!
Liam Sartorius is a REPS level 3 personal trainer specialising in resistance training and weight loss. With over 10,000 hours 1:1 personal training, he has a wealth of experience in body shape and body weight change.
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