Ankle weights are fabric pouches filled with sand or water to achieve a certain weight – usually as light as three pounds to as heavy as 10 pounds or more – and secured around the ankles using Velcro straps. They are used for resistance training and weight training. Ankle weights can increase endurance when used for running, kicking, jogging, sprinting exercises, and even in swimming.
Ankle weights can put too much stress on the joints. You can injure yourself by overextending a tendon if you use them improperly.
Types of Ankle Weights
Kinds of Ankle Weights include the following:
Sand-filled
Sand-filled ankle weights are usually made of breathable fabrics such as nylon and neoprene. They are used for running, jogging, kicking, and sprinting.
Water-filled
Water-filled ankle weights are sold deflated but can be later filled with water. They are ideal for traveling because they can be deflated and carried in a suitcase without adding weight. They are usually made of vinyl fabric and can be used on water. Water-filled ankle weights are usually lighter than most sand-filled ankle weights.
Choosing Ankle Weights (Buying tips)
Padding: Choose ankle weights with adequate padding for added comfort during long exercises.
Adjustability: Look for ankle weights with adjustable widths so you can loosen or tighten them as needed.
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