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Ankle weights for fitness walkers: Good idea?
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/ankle-weights/AN01867
- With Mayo Clinic physical medicine and rehabilitation specialist
Edward R. Laskowski, M.D.
read biographyclose windowBiography of
Edward R. Laskowski, M.D.
Edward R. Laskowski, M.D.
Dr. Edward Laskowski is certified by the American Board of Physical Medicine and Rehabilitation, including subspecialty certification in sports medicine, 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 College of Medicine, Mayo Clinic.
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 an avid hiker, cyclist and climber. He approaches sports medicine from the perspective of a physician and an athlete.
In 2006, President George W. Bush appointed Dr. Laskowski to the President's Council on Physical Fitness and Sports, and he has received a Distinguished Service Award from the Department of Health and Human Services for his contribution to the Council.
Dr. Laskowski was a member of the medical staff of the Olympic Polyclinic at the 2002 Winter Olympics in Salt Lake City and has provided 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 website guide to self-care, and hundreds of Mayo Clinic articles and booklets in print and online. He is a contributing editor to the "Mayo Clinic Fitness for EveryBody" book, and he has presented lectures throughout the world on health, fitness and sports medicine topics. His teaching expertise has been recognized by his election to the Teacher of the Year Hall of Fame at Mayo Clinic.
"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."
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Question
Ankle weights for fitness walkers: Good idea?
Could ankle weights help me get more out of my usual walking routine?
Answer
from Edward R. Laskowski, M.D.
Ankle weights generally aren't recommended for brisk walking.
Although ankle weights can increase the energy you burn while walking, they may strain the ankle joint and leg muscles, which could increase your risk of injury.
To get more out of your walking routine, simply try picking up the pace. If you're in good shape, add short bursts of jogging into your regular brisk walks. If you're less fit, 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 besides weights. For example, consider resistance tubing — these elastic-like tubes offer weight-like resistance when you pull on them. Your own body weight counts, too. Try pushups, pullups, abdominal crunches and leg squats.
Next questionWalking poles: Good for brisk walking?
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed June 6, 2012.
- Rippe JM, et al. Walking for health and fitness. JAMA 1988;259:2720.
- Miller JF, et al. Intensity and energy cost of weighted walking vs. running for men and women. Journal of Applied Physiology. 1987;62:1497.
- McArdle WD, et al. Exercise Physiology: Nutrition, Energy, and Human Performance. 7th ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2010:206.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. June 6, 2012.
- Peterson DM (expert opinion). Mayo Clinic, Scottsdale, Ariz. June 6, 2012.
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