- With Mayo Clinic physical medicine and rehabilitation specialist
Edward R. Laskowski, M.D.
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Edward R. Laskowski, M.D.
Edward R. Laskowski, M.D.
Dr. Edward Laskowski is certified by the American Board of Physical Medicine and Rehabilitation and is a fellow of the American College of Sports Medicine. He is co-director of the Mayo Clinic Sports Medicine Center and a professor at Mayo Clinic College of Medicine.
He has been on the staff of Mayo Clinic since 1990 and specializes in sports medicine, fitness, strength training and stability training. He works with a multidisciplinary team of physical medicine, rehabilitation and orthopedic specialists, physical therapists and sports psychologists.
Dr. Laskowski is an elite-level skier and approaches sports medicine from the perspective of a physician and an athlete. In addition to skiing, he is an avid hiker, cyclist and climber.
In 2006, President George W. Bush appointed Dr. Laskowski to a two-year term on the President's Council on Physical Fitness and Sports.
Dr. Laskowski was a member of the medical staff of the Olympic Polyclinic at the 2002 Winter Olympics in Salt Lake City and was involved in medical coverage for the Chicago Marathon. He serves as a consulting physician to the National Hockey League Players' Association and is a featured lecturer at the American College of Sports Medicine's Team Physician Course.
Dr. Laskowski, a Cary, Ill., native, has contributed to Mayo Clinic's CD-ROM on sports, health and fitness, a Web site guide to self-care, and hundreds of Mayo Clinic articles and booklets in print and online. He is a contributing editor to Mayo Clinic's "Fitness for EveryBody" book.
"There are many myths and misconceptions about exercise and fitness in general, and also many traditions that don't stand up to scientific scrutiny," he says. "My goal is to provide the most up-to-date and accurate information on sports medicine and fitness topics in a way that you can practically incorporate into your life."
Fitness basics (4)
- Exercise and illness: Should you exercise when you're sick?
- Heart rate: What's normal?
- Body fat analyzers: How accurate are they?
- see all in Fitness basics
Aerobic exercise (10)
- Weighted hula hoops: Exercise gimmick or good idea?
- Elliptical machines: Better than treadmills?
- Air pollution and exercise: Is outdoor exercise risky?
- see all in Aerobic exercise
Strength training (8)
- Weightlifting: Before or after an aerobic workout?
- Fitness ball exercises: Good for my abs?
- Weight training: Free weights vs. machine weights
- see all in Strength training
Sports nutrition (4)
- Energy drinks: OK for athletes?
- Insulin: Can it boost athletic performance?
- 'Natural' steroids: Are they safe?
- see all in Sports nutrition
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Question
Ankle weights for fitness walkers: Helpful or harmful?
Can ankle weights help me get more out of my usual walking routine?
Answer
from Edward R. Laskowski, M.D.
A well-rounded fitness program includes both aerobic exercise and strength training, so you're on the right track — but it's best to avoid ankle weights when you walk. Ankle weights can change your normal gait, which may cause you to lose your balance or hurt yourself while you're walking.
To get more out of your walking routine, forget the ankle weights and simply pick up the pace. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.
If you'd like to include strength training in your fitness routine, you have plenty of options. At a fitness center, you might use free weights or weight machines. At home, try small dumbbells or inexpensive resistance tubing. These elastic-like tubes offer weight-like resistance when you pull on them. They're available in different tensions to fit a range of abilities. Of course, your own body weight counts, too. Try push-ups, pull-ups, abdominal crunches and leg squats.
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