They're great as a dumbbell alternative, but a dangerous alternative for some exercises.
Ankle weights
You may even see people walking around with weights around their ankles. The weights are frequently made right into a wide neoprene strap that wraps across the ankle and attaches with Velcro.
But Downey cautions that it's not an excellent idea to make use of wearable ankle weights whilst you're running or doing aerobics, because they force you to make use of your quadriceps (muscles within the front of the thighs). (not your hamstrings, however the back of your thighs). “It creates muscle imbalances,” Downey says. The weight of the wearable ankle also stretches the ankle joint, putting the danger of tendon or ligament injuries within the knees, hips and back.
But wearable ankle weights are helpful for exercises that concentrate on leg and hip muscles, akin to leg lifts. “The weight places a greater load on the muscle group being targeted. The muscle has to work harder to move this increased load against gravity, and this results in increased strength.” “, Downey explains.
Wrist weight
Similar to ankle weights, wearable wrist weights are wide, weighted straps that wrap across the wrist and fasten with Velcro. Sometimes people wear them during cardio exercise or while walking. But it might probably cause muscle imbalances whenever you swing your arms forwards and backwards. The same process with wearable wrist weights can even cause joint and tendon injuries within the wrists, elbows, shoulders, and neck.
But wrist weight exercises have a spot. “They're great for targeted exercise if you can't hold dumbbells,” says Downey. For example, you will have a weak grip as a consequence of arthritis or a stroke. In that case, Downey recommends using wearable wrist weights for traditional arm exercises, like biceps curls, or shoulder exercises, like rows. “Lie down on a ball or table with your arms out to the sides. Bring your arms back, like you're rowing, and squeeze the shoulder blades together,” she says.
Weighted vest
Weighted vests are frequently placed over your head. They hang from the shoulders, with a large strap that wraps around your middle to maintain the vest in place. There are weight pockets across the vest, which assist you to adjust the quantity of weight you wear.
Unlike wrist or ankle weights, a weighted vest could be helpful while walking, putting pressure in your bones to stimulate the expansion of latest bone cells, which helps fight bone loss. is A weighted vest should weigh not more than 10% of your body weight, Downey says. For example, a 150-pound person should weigh not more than 15 kilos.
But a weighted vest is just not right for individuals with back or neck problems. “It puts pressure on your spine, and if you have spinal stenosis or significant disc degeneration, it can cause problems down to the neck,” warns Downey.
Move of the month: Side leg raises (with or without weights)Photo by Michael Carroll
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What do you have to do?
Talk to your doctor before buying wearable weights, especially if you've got back, joint or balance problems. Once you get going, Downey recommends working with a physical therapist to develop a strength-training plan. You'll probably start with the least amount of wearable weight possible (as little as a pound or two) and step by step increase the load.
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