PROIRON Ankle Weights Wrist Leg Weights for Women Men 0.5kg-2kg in Pair Reflective Ankle Weight Set for Fitness Exercise Jogging Aerobics

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Lower your body fat. Evidence is limited on this front, but in the Journal of Taibah University Medical Sciences, participants who wore ankle weights three days a week for at least 20 mins showed ‘significant improvements’ in their waist circumference, body fat percentage and skeletal muscle percentage. Pretty impressive, huh? As is the case with every form of exercise, proper form is crucial. ‘If you feel like the form is being compromised, just use them for part of the workout to avoid injury,’ Eleftheriou adds.

In fact, this was something Eleftheriou highlighted. ‘I suggest a few times a week for short periods of time so you are not consistently overloading the joints,’ she said.Increase your muscle mass. But how so? ‘They increase the intensity of certain movements,’ Eleftheriou recalls, ‘which makes the muscles work harder, increasing the lean mass of that muscle over time. They will also target all your micro muscles, similar to barre and Pilates, which you don’t get so much in compound exercises.’ And given that your muscle tissue decreases by 3% to 8% per decade after the age of 30, learning how to build muscle with ankle weights could combat this. They are light to medium wearable fitness equipment that wraps around your ankles for extra resistance, with the aim of increasing strength in the lower body,’ says Diana van Heerden, head of fitness at FRAME. At the time, the small, unassuming and relatively inexpensive fitness aids saw me through full-body workouts in the comfort of my crumbling uni halls. They powered my morning yoga flows and added some much-needed resistance to my short and sharp lower-body blasts. Fast forward one pandemic, a cost of living crisis and 10-and-a-bit years later and these wearable weights are still having a hot minute. Make lower body long lever load possible: Pardon the tongue-twister; what we mean here is that ankle weights present the opportunity to grip weights with our feet, which, unless you’re an incredibly skilled contortionist, is usually rather difficult. ‘Ankle weights make it possible to execute lower-body strengthening exercises that require the load to be on a long lever, for example leg curls and leg lifts,’ says van Heerden. But if you're new to exercise, be sure to build up your core strength before taking on additional resistance and choose the right exercises. "Ensure you have a good foundation of core strength and stability before adding on additionweights, otherwise you run a risk of getting injured," she says. "You also need to be careful to use them for the right exercises. It's not advisable to use them for high-impact cardio exercises as this can be risky for your joints."

Add resistance to your workout and push your muscles to the max with a pair of Adjustable Neoprene Ankle Weights. Easily adjustable to fit your wrists and ankles, they’re perfect for increasing resistance when you’re working out to tone and strengthen your arms and legs.While we might not see ankle weights like we do the best dumbbells, as a primary piece of fitness equipment in our local gym, they've been used in the world of injury rehabilitation for decades. "Traditionallyankleweightshave been used a lot for people building up afterinjury, illness, or time out," says Hart.