Using Ankle and Wrist Weights: Benefits and Cautions

 Ankle and wrist weights can add intensity to exercises and help you get stronger, but it’s important to know how and when to use them to avoid risks.

Benefits of Ankle and Wrist Weights

These weights add a bit of extra weight to your body during exercises, which makes your muscles work harder. This can help strengthen muscles in your legs, arms, and shoulders. For athletes, these weights can improve power and endurance in specific sports like baseball or tennis. Plus, they help burn extra calories, so some people use them in strength training or light cardio​

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Things to Keep in Mind

Choosing the right weight is important. Experts recommend using 0.5 to 2 kg for ankles and 0.5 to 1.5 kg for wrists. Avoid using heavy weights because they can hurt your joints (ankles, knees, and wrists). Ankle weights are usually not recommended for running or walking, as they add too much pressure on your joints. People with past injuries should be especially careful, as the extra weight can cause pain or injury​

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Summary

Ankle and wrist weights can make strength and light cardio exercises more effective, but they should be used carefully. Start with light weights and avoid high-impact activities or long use.