Wearable Weights: Do They Help or Hurt Your Workout?

Strength training is one of the most beneficial types of exercise you can perform (Image Source: Shutterstock)

What Are Wearable Weights?

Weighted body weights, or wearable weights, are weighted components worn during an exercise routine for cardio conditioning and to increase resistance. They include ankle, wrist, and body weights. The weight levels will vary from one product to another. The more the weight, the more resistance it will create.

Wearable Weights, Are Weighted Weighted Components Worn During an Exercise Routine. (Image Source: Shutterstock)

How Effective Are Weighted Vests in Building Muscle?

The whole point of wearable weights like body, wrist, and ankle weights is to increase the intensity of any workout by making your body work even harder. According to one study, runners who strapped on weighted vests improved their sprint performance by up to ten percent.

Weighted Vest Training Benefits — Does It Work? — Criticalbench

Wrist and Ankle Weights Benefits

Wrist weights are weighted strap bands that are wide and wrap around your wrist. Wrist weights are not heavy; most of them weigh less than three pounds to minimize the stress on the joints, arm, and shoulder muscles. Incorporating wrist weights into your workout helps boost your workout intensity, raising your heartbeat. Remember, it’s important to raise your heart rate during any weight training for fat loss.

Working Out When Wearing One to Three Pounds of Ankle Weights Can Raise The Heart Rate to Ten Beats Per Minute. (Image Source: Shutterstock)

Possible Risks of Using Wearable Weights

If you are thinking about adding strength training to your routine, wearable weights may seem like the best idea. But you need to have all the facts regarding the benefits and potential risks of wearable weights.

Weighted Vest Puts Pressure on The Spine (Image Source: Shutterstock)
  • Running or even walking with ankle weights can lead to muscle imbalance. Rather than using the muscles at the back of the thighs when walking, ankle weights force you to use the front of the legs.
  • Walking or running with ankle weights can also strain the ankle joints, increasing your risk of injury to the back, knees, and hips.
  • Using a weighted vest puts pressure on the spine, leading to gradual back and neck problems.
  • Overusing weighted vests may deliver faster results, but doing this by either adding too much weight or using them more than you should could lead to overuse injuries.
  • Wearing wrist weights during cardio workouts forces you to swing your arms back and forth, resulting in a muscle imbalance.
  • Swinging your arms with wearable weights may result in tendon and joint injuries in the shoulders, elbows, wrists, and neck.

Wearable Weights: Do the Benefits Outweigh the Risks?

There is no arguing that wearable weights are a necessary investment in some cases. Weighted vests help to boost the intensity of standard exercise routines. Wrist and ankle weights offer good resistance training if you have a small training space or can’t grip a dumbbell. However, the same wearable weights pose risks such as overuse injuries, muscle imbalance, and neck and back problems.

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