Ankle weights are a type of fitness equipment used by gym-goers and athletes frequently to promote calorie burning post a workout. Another type of accessory that serves similar function are weighted vests.
While such accessories and fitness equipment are great to promote fat and calorie burning, experts say that adding weights to your workout can combine the benefits of strength training and cardio in a single go, and double the results.
These accessories can also be used while performing basic exercises or home workouts to accelerate intensity and results, thereby promoting better results. While weighted equipment as such continues the process of calorie burning, what they also do is increase your metabolic cost of any given activity, i.e. increase the actual amount of energy expended during an exercise or activity.
While it’s important to burn more calories (use up more energy) than you consume to slim down, addition of ankle weights or weighted vests during your routine exercise regime can accelerate results and make you burn more calories than what is generally expected.
It’s an accessible way to add load to exercises where you elevate your leg. They can also be used to make cardio exercises more challenging due to the added weight.
Ankle weights, which are strapped onto the body, can make your muscles work harder than usual in a given exercise. In such a manner, you can better tone up your muscles and burn calories more efficiently. Not to forget, apart from speeding up the weight loss process in itself, the use of weights can improve overall fitness levels and make you perform in a better manner. They have also been studied to improve fat burn and reduce the risk of cardiovascular diseases.
Granted that using ankle weights can upgrade most basic workouts, some of the best benefits are observed when an individual uses these ankle weights while performing basic cardio-aerobic activities like walking, jogging, runs, jumping jacks. Besides, it can also drive fat burning to a greater level when it is combined with some strength training exercises like squats, lunges, crunches and other controlled movements. Most average weighted strap-on equipment are available in the 0.5-1 kilo category. For the best results and accelerated calorie burning, experts recommend that ankle weights be used regularly during workout to increase mobility, and the ankle weight be 1-2% of your body weight.
The weight of the ankle weights or vests should be only increased gradually so as to avoid the risk of injuries and sprains. Ankle weights are best preferred with controlled movements, and used by those who are comfortable working out. If you are fairly new to exercising, or do not do it regularly, using ankle weights unproportionally, or without consulting a trainer could risk your fitness levels. Also, it’s important to ensure that you do not overdo exercising, which can strain or tire your muscles very heavily. Increase the weights in an incremental manner, and do not let the weights be more than 3% of your body weight. Remember, using them incorrectly, or recklessly can cause more harm than good.
Know what aerobic exercise does to your health
Aerobic include activities of cardio like brisk walking, swimming, running, or cycling.By definition aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.Aerobic exercise helps in keeping your heart, lungs, and circulatory system healthy.
Aerobic activity can help you:
- Keeps excess pounds at bay
- Wards off viral illnesses
- Reduce your health risks
- Increases your stamina,fitness and strength
- Manages chronic conditions
- Strengthens your heart
- Keeps your arteries clear
- Boost your mood
- Stay active and independent as you age
- Keeps your mind sharp
Examples of aerobic exercises:
- Using an elliptical trainer
- Jumping rope
- Performing high impact routines or step aerobics
Stretching exercise: Types and benefits of stretching
Stretching keeps the muscle flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joint, without it , the muscle shorten and become tight. Then , when you call on the muscle for activity, they are weak an unable to extend all the way that puts you at risk for joint pain, strains and muscle damage.
Types of stretching:
- Active stretching
- Passive stretching
- Dynamic stretching
- PNF stretching
- Ballistic stretching
- Isometric stretching
- Static stretching
Benefits of stretching:
- Decreases muscle stiffness and increases range of motion
- May reduce your risk of injury
- Helps relieve post-exercise aches and pains
- Improves posture
- Helps reduce or manage stress
- Reduce muscular tension and enhance muscular relaxation
- Improves mechanical efficiency an overall functional performance
- Prepares the body for the stress of exercise
- Promotes circulation
- Decreases the risk of low-back pain
Sore Muscles? Here is how you can prevent them!
Do you love working out but worried about sore muscles? Well, you are not alone because that is how exercise functions. The best way we can deal this is by preventing sore muscles. But wondering how? Leave that to us!
In order to make you fall in love with the exercise even more, we have come up with this piece that helps you to learn different ways to prevent them. Read on.
- Stay hydrated: Drink as much as water possible because it flushes toxins out of the body, transports nutrients into the cells and helps regulate the body’s internal temperature.
- Get enough sleep: Because this will help your body to recover from everyday activities
- Take an epsom salt bath: Epsom salt soaks are great for supporting your muscles and boosting exercise performance, as epsom salt contains high levels of magnesium.
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