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According to HealthGuidance, using ankle weights to lose fat may not be beneficial. If you are overweight, using weights around the ankle may prompt a carbohydrate burn instead of fat. Since the ankle weights place an increased demand on the body, it tends to use up the more valuable energy that carbohydrates offer rather than energy from fat.
If you are fit, you may use ankle weights to increase endurance or stamina, especially when training for a sporting event; however, the added strain on ankle bones, muscles and ligaments puts your health at risk. -
The safest and most effective cardio exercises using ankle weights is through water aerobics, as suggested by HealthGuidance. You may purchase water-resistant ankle weights at most sporting goods stores. Strap on the ankle weights, and walk around the length of the pool, staying in shallow ends only. Using ankle weights during water aerobics allows you to get the physical benefit of resistance training from the water and weights, without the harmful impact on the ankles, knees and hips that running causes.
If you choose to incorporate ankle weights with cardio activities like walking, be sure to strap them firmly to the ankle so they do not irritate the skin or place unnecessary strain on the ankle muscles. Use the ankle weights every other workout to rest the legs and avoid potential injury or strain. - Never push yourself beyond what you can physically do. Remove ankle weights if at any time you feel pain or discomfort. Possible injury from pushing yourself could include back ailments such as herniated disks or pulled muscles, or torn and sprained ankle ligaments or tendons.
