If you hate running, try walking with weights
My social media algorithm knows me too well. Lately, he continues to serve videos of people attaching the weights of the ankle or the elegant wrist – not the most clumsy in the past – before walking. They film their results “before” and “after”, claiming visible changes after a month. What started online has spread in real life. Online devotees report up to two kilos in less than a month, a more defined size (“I can see my abs for the first time in 20 years,” they say), stronger legs and better posture. Some pushed it further by exchanging weights of the ankle for weighted vests.
The advantages of walking with weights
The weights of the ankle and the wrist are not new, but the conceptions have evolved. Adjustable fatty versions make the idea more attractive (Amazon trolleys are proof). Traditionally used for squats, slots or gluteal bridges, they are now going outside to improve the advantages of a fast walk – and no, they are not hidden under tracksuit or sleeves.
Used properly, these weighted bands can provide real advantages. “Weights create additional efforts, which increases energy expenditure.
Why adaptation – and good load – face
Going from zero to extreme is a classic fitness error. It is not advisable to simply attack yourself with the heaviest weights on the ankle and hit the sidewalk. “Additional weight increases the impact and joint stress, which can cause discomfort or injuries. It can also change the mechanics of walking, potentially causing pain in the lower limbs or shoulders when using the arm weight, ”warns Ruiz.
Vests and weighted backpacks, also popular online, are safer alternatives. “They integrate the load more naturally into the body and distribute it evenly. But even with these, it is important to adapt gradually, ”he adds.
How to choose your weights
Although there are fixed weight bands, adjustable options are more durable. “Start with short walks, gradually increasing time and load. Start on flat surfaces, wear them every two days and listen to your body. If you feel discomfort, reduce weight or duration, ”advises Ruiz. For beginners, the weights of one kilo are enough; Those who have some training experience can start with 1.5 to 2 kilos.
Can you run with ankle weights?
This may seem a next logical step after walking with weights, but experts advise it. “Running with ankle weights can overload muscles and joints, interfering with the natural movement and increasing the risk of injury,” said coach Sandra Lorlén Álvarez.
