To use Ankle Weights or Not to use Ankle Weights?

As with everything, there are pros and cons to using ankle weights.

Pros:

• Higher energy expenditure
• Increase in strength
• Greater Weight loss
• Great for water/pool use to increase resistance

Cons:

• Joint loading
• Can alter your gait
• Can create muscle imbalances
• Limited use

A few things to consider: Ankle weights should not be used by people who already have joint problems - knees, hips, etc. or are extremely overweight, as it can cause more damage than good. They're great for increasing resistance to your work out but make sure you've mastered the exercises without the ankle weights first - with your own body weight. Other options to amp up your work out is to add incline or speed (ie: on a treadmill, add hill climb or increase speed, instead of ankle weights). Also, it's not for every single exercise you do. Limit your use of ankle weights, as it will create strain, sprain, and injury if used ALL THE TIME. They're great for water aerobics (all the intensity without the joint problems),  Jane Fondas - fire hydrants, or donkey kicks - adding resistance to your workout, and any other leg workouts that you've mastered already!