Walking with weights

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JJs25th
JJs25th Posts: 204 Member
in Fitness and Exercise
I am planning on changing up my walking regime by adding ankle weights. My Doctor has recommended this for me as I have oestopina. This is a way to build bone that fits into my life because I already walk as part of my exercise. However, I can't seem to figure out how to add this to my exercise chart. I know that I need to add it to the cardio section to get the exercise calories added to my daily allotment. But I can't find a listing for walking with weights. I do not have one of those things that you wear to measure your calorie burn when you work out -- and it is not in the plan ($) to purchase one right now. So I am willing to work with a rough estimate. I mean, I figure it must burn at least a few more calories than walking with out them... I did check out other sites that list exercise calorie calculators -- they didn't list walking with ankle weights either. Any ideas?:ohwell:

Replies

  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
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    I don't know if ankle weights are a good idea for walking. Orthopedists everywhere, as well as physical therapists generally poo poo the idea of ankle weights except in specific circumstances as they increase the stress on joints and don't really increase the benefit of the workout by a very large factor. A better idea would be hand weights or even a backpack with some weight in it, as you'll still be carrying the extra weight, but won't be adding as much stress to the wrong side of the fulcrum on your load bearing joints (knees in this instance). Remember, the knees were designed with the idea of heavy weight above, light weight below, if this were a muscle only thing, I'd say, no problem, just increase muscle size by using more weight, but it's a joint thing, and joints don't become stronger (not in that sense anyway).

    Increasing bone density is great, almost any low or moderate cardio will do that, you don't need ankle weights to do that, anything that gives you resistance will do that (even walking at a good clip), especially if you're starting from zero.
  • Starchaser
    Starchaser Posts: 69
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    Walking with ankle weights is a bad, bad idea.
    The amount of pressure that you'll add to the knee area with every footfall can seriously damage the precious cartillage, which will not come back once it's gone.

    If you must add weight, use wrist weights or carry some light dumbells, in the 2Kg range.

    Seriously, if you walk, jog or run with ankle weights you'd be as well hitting your knees and ankles with a hammer. You'd get the same result in half the time.
  • Dragonfly11
    Dragonfly11 Posts: 672 Member
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    Hi,
    Great question! I was confused about this too. I am always looking for ways to get maximum benefits from the exercises I do and I had considered using ankle weights. I have trouble with my left knee from time to time, so I don't want to do anything that's going to make it worse. I ended up adding wrist weights -( which i got from walmart for about 6 bucks - they're 1lb each) That helped me up my intensity and tone my arms a bit. I kind of like the backpack suggestion too...
    I do a little over 4 miles in just under an hour. Not a track star:laugh: but i'm pleased with my progress.


    Hope you find what works for you!

    Janet
  • TCASMEY
    TCASMEY Posts: 1,405 Member
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    What about weighted vests? They distribute the weight evenly over your body core rather than on the ankles. They are also available in several different weights. I found mine at amazon but only wear it a couple of times a week.
  • beyond
    beyond Posts: 2
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    I just read post about ankle weights and knee discomfort, they do make a weighted tennis shoe that may be a better choice i don't remember the brand but a women i worked with wore them all the time they weighed 3 lbs (11/2 lbs each)
  • allisontaylor
    allisontaylor Posts: 57
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    I completely agree with the NO to ankle weights. However, I've often hiked with a backpack loaded down with free weights - to train for backpacking. It's a great way to walk with weight! A few things to keep in mind: choose a pack that has a hip belt (and even a sternum strap if possible), pad the weights with an old blanket so they don't jab into your back, and hit up your local outdoor store (even like an REI or something) to have the pack specialists "fit" your pack to you while it is loaded with the weights. Even if you didn't buy the pack from them, they should be happy to help. The "fit" step is extremely important to make sure that the hip belt, etc. are riding at the right place for YOUR body to minimize unnecessary stress on your body. I haven't checked, but maybe the exercise calorie counter has an option for backpacking where you can enter the pounds that you're carrying? If not - google it, I know I've seen it before. Good luck!
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
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    I just read post about ankle weights and knee discomfort, they do make a weighted tennis shoe that may be a better choice i don't remember the brand but a women i worked with wore them all the time they weighed 3 lbs (11/2 lbs each)

    still a bad idea, the problem is the knee joint is a specific fulcrum, not designed to have a lot of weight below the joint, any additional weight below the joint not introduced slowly over the course of months, is just going to cause joint issues.
    The vest TCASMEY mentioned is a good idea, that's similar to my backpack. For many reasons the knee is designed to handle compression due to weight from above. Weight from below pulls on the joint, which is really bad, REALLY bad.
  • JJs25th
    JJs25th Posts: 204 Member
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    Wow! Sorry I couldn't get back to this yesterday, but work intruded. :bigsmile: Thanks for all of the info. :bigsmile: I will definately be discussing these options with my Doc. And no ankle weights for me; I already have knee issues. :grumble: I will be looking into the backpack idea. I already have a very good, properly fitted, framed backpack I use for work. SHBOSS1673 -- your info on the knee joint also explains why my knees have ached after a full day tromping around on site visits in my steel toes boots. I need to replace those -- think I will look for a lighter pair. Thanks all of you for taking the time to respond.:flowerforyou:

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