Ankle Weights

What are ankle weights?

Simply put, ankle weights are weighted bands that you fasten around your ankles with a Velcro strap, band or in the case of heavier weights, possibly a leather strap that is buckled.  Ankle weights usually range from 1/2 pound up to 20 pounds, and they make you work certain groups of muscles more strenuously, improving your workout.  Using ankle weights has also been shown to improve the flow of blood that the heart pumps through the blood vessels.
All Pro 10 Lb Adjustable Ankle Weights

Are there benefits to using ankle weights?

Muscle Toning – Muscles in the lower body, such as the abdomen, legs, buttocks, and thighs, benefit from exercises performed when wearing ankle weights, as long as the workout is not high impact.  A high impact workout, using ankle weights, may damage bones and joints.  
 
Inexpensive Exercise Equipment  - Ankle weights are actually an inexpensive exercise option that you can use to do a mini workout while you are doing certain normal household tasks.  Simple, everyday tasks, such as vacuuming, sweeping, dusting, etc., can easily become a fitness routine simply by strapping on your ankle weights while you work. 

Knee Strengthening – If you’ve had knee surgery, it’s essential that you exercise the knee to maintain mobility and strengthen the joint so that it can help support your weight.  Supervised use of ankle weights can also play a role in the healing process.  Typically, some of the prescribed exercises, such as straight leg raises and knee extensions, call for their use.

POTS Symptom Reduction – Postural orthostatic tachycardia syndrome (POTS) is a condition in which your heart rate jumps by 30 beats or more per minute when you stand.  One of the symptoms of POTS is the pooling of blood in your lower body.  Although you should alsways consult with your doctor before trying any treatment, the Dysautonomia Information Network, a nonprofit concerned with POTS and other autonomic nervous system dysfunctions, advises that wearing ankle weights often helps.  According to the agency, the extra weight forces the leg muscles to work harder, which then makes the blood accumulated around your ankles to move back up the leg.