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A few days back, Malaika was seen wearing a fitness accessory. This is one such accessory that helps a lot in burning calories even after the gym. The name of this accessory is ankle weight. So let’s know what is ankle weight and what are its benefits.
This fitness tool is good for burning calories
Experts say this fitness tool is great for promoting calorie burning. Incorporating weights into your exercises can help you reap the benefits of strength training and cardio all at once. Their results are also very good. You can also use this tool while exercising at home for intensity and quick results.
what is ankle weight
Ankle weights are a fitness accessory that is quite popular. Many celebrities wear it. Fitness experts claim that wearing such ankle weights is of great benefit to people who keep an eye on their weight. It is a type of fitness tool that is often used by gym goers and athletes to increase calorie burning after a workout. It is attached with Velcro strap around your ankles. Another similar accessory is the weighted vest. Its job is to burn calories after a workout.
how to lose weight with ankle weights
If seen, with the help of heavy tools, the process of burning calories continues continuously. Increases the actual amount of energy expended during any physical activity or workout. However, to be slim, you must use more energy. If you use this fitness tool while exercising regularly, you can burn more calories than expected. This is especially a good way to incorporate weight into exercises where you lift your legs up.
In which type of exercise ankle weights are used
Admittedly, using ankle weights can upgrade basic workouts. Most of its benefits are seen when a person uses ankle weights while doing cardio aerobic activities like walking, jogging, running, jumping jacks. If it is used with squats, lunges, crunches, it can also reduce fat to a great extent.
how much weight can i use
Most weighted strap equipment is available with a weight of 0.5 to 1 kg. For best results and quick calorie burning, ankle weights should be 1-2 percent of your body weight regularly during workouts. According to experts, the weight of ankle weights should be increased gradually, to avoid the risk of injury and sprain.
Reduce the risk of heart disease-
With the help of ankle weights, you will not only burn calories, but you will also get a chance to tone the muscles better. In addition to the weight loss process, ankle weights have also been used to improve fat burning and reduce the risk of heart disease, according to some studies.
disadvantages of ankle weights
Most ankle weights are preferred with controlled movement and are used by people who work very relaxed. If you are a beginner, using ankle weights incorrectly can put your fitness level at risk. Apart from this, it is important to take care that you do not delay the exercise for too long. This can make your muscles very tired. Increase the weight gradually and do not allow the weight to exceed 3 percent of your body weight.
Ankle weights improve your walking mechanics and fitness. If you want to include it in your daily routine, then keep it light in weight and wear them only for a short time. Remember, their misuse or carelessness can do more harm than good to you. Therefore, before using fitness tools like ankle weights, take the help of a fitness expert.
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