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.