Views on ankle weights

B

Bernard

Cathlete
Hi everyone,

Just wondering what everyone's thoughts are on ankle weights ? Should they be used for floor work only ? Can they be incorporated into a step or hi/lo impact workout ?
Are they a necessary investment ? could they be used with a stability ball ?

Look forward to hearing from you
Many thanks

Anna
 
Anna

Personally I would not recommend using ankle weights when stepping I tend to think the legs get a good workout from stepping and all those power moves.

Also what is your overall goal for your legs and lower body? and how would you envisage ankle weights help you develop you legs?

I normally use ankle weights when doing floor leg work, as I feel this helps work my other and inner thigh very effectivly.Standing leg work I tend to use my own body weight and either barbell or dumbell.

That's my 2 cents

I am curious about what others in the forum think.

Babs
 
Hi Babs,

Thanks for your views - it is an interesting subject, isn't it ?
I am glad you feel they should not be used for cardio, because that is what I think too.
The plans for my legs is that I want to lose the fat off them, which I know cardio will help, but it would be nice to have more strength in them, so that it is easier to walk uphill (I live in quite a hilly place). And I would love to have slimmer calves, so that I could fit into long boots without having to squeeze into them, so I guess ankle weights incorporated into leg floor work might make my calves bulky ?
Do you think ankle weights would be beneficial for the lower abdominal crunches, where you slightly lift the hip off the floor and crunch inwards, with the legs raised in the air, bent at the knees ?
 
Anna

Here my suggestion step works the legs well lower body workouts such as the section on Karen Voights great weighted workout or Cher video the second one as well as Cathe's CTX Leaner Legs and or PS Strong Legs are good.

I always keep in mind what I read in Callen Pinkneys book on Callenitics (sorry my spelling sometimes lets me down) when working legs remember that they can shape up very quickly due to the fact that we use them all the time. So keep an eye on them if they start to look bulky lighten up.

Stretching is also good pilates or yoga is good (I go for pilates) which help by stretching out your muscles.

Ankle weights with crunches sounds good rememeber to keep your lower back pressed into the floor, or you could use a weight between your knees (that's from Karen Voights Streamline tape).

Babs
 
Anna

Here my suggestion step works the legs well lower body workouts such as the section on Karen Voights great weighted workout or Cher video the second one as well as Cathe's CTX Leaner Legs and or PS Strong Legs are good.

I always keep in mind what I read in Callen Pinkneys book on Callenitics (sorry my spelling sometimes lets me down) when working legs remember that they can shape up very quickly due to the fact that we use them all the time. So keep an eye on them if they start to look bulky lighten up.

Stretching is also good pilates or yoga is good (I go for pilates) which help by stretching out your muscles.

Ankle weights with crunches sounds good rememeber to keep your lower back pressed into the floor, or you could use a weight between your knees (that's from Karen Voights Streamline tape).

Babs
 
Hi Babs,

Just wondering which Pilates videos you own ? I am trying to get into Pilates - so far I have Lynne Robinson's 'Body control - the Pilates Way' and the complimentary book. I am going to order the Aerobics oz style new 'Pilates ' video (web address: www.aerobicsozstyle.com.au), as I am still collecting their videos. By the way, if you have Sky Sports 1, they have a half hour show on at 9.30am, Monday to Friday.
I would prefer to do Pilates instead of Yoga, yoga would be definitely too slow and boring for me.
The only trouble I have with Pilates is the breathing, it is so hard !

Anna
 
I have a different point of view on cardio with ankle weights. This came into vogue in the late 70s and early 80s, then fell out of favor with the various fitness organizations, not because they were an ineffective method of increasing caloric expenditure, but because they contributed to overuse injuries--in some cases.

Like anything, use of hand and ankle weights have both benefits and risks. Unless you are able to control the weights and safely execute the workout, you shouldn't use them. But, if you can do both, additional resistance can significantly increase the caloric expenditure of activities such as fitness walking and step.

Maribeth
 
Hi Maribeth,
Thanks for your reply, do you think that in the long run, ankle weights used in a cardio workout would cause future knee problems ?

Anna
 
Bernard

I have The Method pilates tapes (I find them a little long) and Stott tapes which I bought direct they were featured in the mag Ultrafit I might in future get the Winsor tapes.

I have a few books but I find I work better with tapes. Yes the breathing does take a while I keep forgetting it at the moment though I am only doing cardio.

Babs
 
Not if form isn't compromised and control is maintained. I've even used them in a step and cardio kick boxing class, but I wouldn't recommend that for just anybody. If a person loses control and swings the weights vs lifting in a controlled manner, all sorts of problems can occur, hence the warnings from various fitness organizations against using ankle and hand weights in a group fitness setting.

Keep in mind that I've been training for over 23 years and am a physical therapist and clinical exercise physiologist--meaning that I am very in tune with changes (positive and negative) in my own body. If you don't let the weight control you, you avoid excess stress on the joints.
Maribeth
 
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