Have you ever gotten home from a trip to the grocery store, and attempted to bring all of your groceries in the house in one trip? By the time you get inside you are breathing heavy and your heart rate is elevated. It feels like you have completed a workout, and you're left feeling pretty proud of yourself for being so fit.
You can recreate that "just-brought-in-the-groceries feeling" in your fitness routine by incorporating wearable weights into your program. Adding wearable weights, allows you to use your body weight, but with extra resistance.
Not only can you add them to your strength training routine, but you can put them on when going out for walks or runs to increase your cardiovascular health as well. Here is what you need to know about the benefits of wearable weights and how to use them effectively.
Benefits of Wearable Weights
One of the benefits of wearable weights is that they can aid in weight loss. Research shows that wearing a weighted vest reduces body weight and fat mass. This is most likely due to the fact that heavier loads increase energy expenditure to provide energy for the inevitable increase in physical workload.
Another great thing about them is their ease of use. All you need is your body. Depending on the type, wearable weights are compact and some are lighter in weight, so you can take them with you on the go. You don't need any additional space or complicated program when using wearable weights either. You can simply take a walk while wearing them, and it will add a challenge.
Wearing your weights is an option if you are someone who has an injury or degenerative joint disease, (such as arthritis) that makes it difficult to hold weights in your hands. Exercise is proven to be a useful tool for the treatment of osteoarthritis. Wearing weights instead of holding them would allow you to maintain a fitness routine.
There is no age limit for wearable weights, which adds to their appeal. Because many of them are only a few pounds, they are an option available to anyone from adolescents to the elderly. Anyone can benefit from the different types of wearable weights.
Types of Wearable Weights
There are tree main types of wearable weights. These include wrist weights, ankle weights, and weighted vests.
Wrist weights can be a replacement for dumbbells in come cases, and are worn strapped around your wrists. They are typically between 1 to 10 pounds.
Ankle weights are great adding more resistance to your legs. They are worn strapped around the ankles, and provide extra resistance to your leg motions. You can find them from 1 pound, all the way up to 20 pounds.
Weighted vests provide more of a full-body challenge. The weight choices for them vary greatly, as most contain pockets where you can add or subtract weight at your discretion.
How to Use Wearable Weights
You can use wearable weights as a complement to both your strength and cardiovascular routines. If you are a beginner you will want to start with lighter weights worn for less time.
As you become more advanced you can use heavier weights. It's important that as your body gets stronger, you continue to increase the weights to see results. Here are some ways you can use wearable weights.
Ankle Weights
Ankle weights can be used during a strength training workout to add resistance to your lower body exercises. As we age, it becomes more important to mitigate the risk of falls by increasing lower limb and trunk strength.
Wearing ankle weights is recommended to build that strength—especially in mature adults. But it's never too soon to start. You can also put them on your walk or run to create a greater challenge.
Not only are ankle weights useful for your lower body, but you can use them for a high-level core workout as well. Try these two exercises out for an added challenge to your next core workout.
Hip Raises
- Start flat on your back with weights strapped around each ankle.
- Lift your legs straight up above your body to where your ankles are in line with your hips.
- Drive your legs up to the sky by lifting your hips off of the ground.
- Return to the starting position.
Bicycles
- Start flat on your back with your knees bent and your feet on the floor with weights strapped around each ankle.
- Place your hands behind your head and engage the core to lift your head and shoulders off of the floor.
- Lift your knees toward the center of your body.
- Twist your right shoulder toward your left knee, while straightening out your left leg.
- Switch and twist your left shoulder toward your right knee, while straightening your right leg.
- Continue alternating.
Wrist Weights
Wrist weights are a great addition to your home fitness equipment, because you can use them just like dumbbells, but they are strapped to your wrists. They also can be worn during a walk or a run.
Research shows that walking with wrist weights can actually improve walking gait performance. And, when you have weights on your wrists you have a higher energy expenditure, which allows you to add intensity to your walk or run without having to increase your speed. Try these two exercises with wrist weights instead of dumbbells.
Lateral Raises
- Start with your feet hip width apart and your hands by your side with a weight on each wrist.
- Lift both of your arms up and out to your sides, until they are parallel to the ground.
- Return to the starting position.
Biceps Curls
- Start with your feet hip width apart and your hands by your side with a weight on each wrist, palms facing away from you.
- Bend your arms, bringing your wrists up to your elbows.
- Return to the starting position.
Weighted Vests
Wearing a weighted vest while working out will give you more of a full-body challenge. Just like wrist and ankle weights, they can be used while walking or running and will automatically add more difficulty.
Another way to utilize a weighted vest is to wear it while completing your usual workout. Whether you do HITT, strength training, or anything else, you can wear a weighted vest.
The load of the weight should be evenly distributed to prevent any injuries or functional disorders to the lower body. Studies show there is no change in the gait, or a predisposition to injury, when they are used correctly. Try wearing a weighted verst the next time you go for a run for an extra push.
You always want to talk to a healthcare provider before beginning a new fitness program, and adding weights in to your current practice is no different, especially if you have any current, or past injuries.
You also want to start slow and low when adding wearable weights. Start by wearing them a few days, and then work your way up to more frequency, and using heavier weight. Make sure your weights are evenly distributed to avoid any imbalance your body to prevent injury as well.
A Word From Verywell
Wearable weights are a simple way to add an extra challenge to any bodyweight workout. They are beneficial for people of all ages, and are even low impact for those with joint diseases.
Wearable weights also can help promote fat loss due to the fact that they elicit a higher heart rate response, and increase energy expenditure. Not only do they work with strength training, but you can also wear them while taking a walk or run. If you are looking for an amped up workout try adding wearable weights to your program.
Frequently Asked Questions
How can you benefit from using wearable weights?
Due to the increased energy expenditure when wearing weights, you will burn more calories and reduce body fat. They also allow you to do a workout anywhere, because all you need is your body.
Learn More:How to Do Bodyweight Exercises and Why They're Important
When should you not use wearable weights?
You should not use wearable weights if you have any injuries or joint diseases where putting any extra weight on your ankles, wrist, or chest would do harm. Listen to a healthcare provider as well as what your body is telling you to determine how best to workout.
Learn More:Exercising When You Have an Injury: Keeping Up Your Activity, Safely
How much should wearable weights weigh?
Picking a weight will be different for everyone. When choosing a wearable weight you want to take your level of fitness into consideration. If you are a beginner, start with a lighter weight, and when you get stronger, increase the weight. The benefit of weighted vests are the pockets, which allow you to add more weight as is needed.
Learn More:How Much Weight Should I Lift?
FAQs
"They're great for targeted exercise if you can't grip a dumbbell," Downey says. For example, you might have a weak grip from arthritis or a stroke. In that case, Downey recommends using wearable wrist weights for standard arm exercises, such as biceps curls, or shoulder exercises, such as rows.
What are the benefits of wearable weights? ›
"They're great for targeted exercise if you can't grip a dumbbell," Downey says. For example, you might have a weak grip from arthritis or a stroke. In that case, Downey recommends using wearable wrist weights for standard arm exercises, such as biceps curls, or shoulder exercises, such as rows.
What are the benefits of wrist and ankle weights? ›
When strapped to your ankles or wrists, they add between three and 20 pounds of resistance to any lower and upper body movement. This extra resistance helps you burn more calories -- but that advantage may come at a cost.
What are 3 benefits of wearables? ›
Wearable technology provides us with the ability to monitor our fitness levels, track our location with GPS, and view text messages more quickly. Best of all, most of the devices that allow us to do this are hands free and portable, eliminating the need to take our devices out of our pockets.
What are the benefits of wearing ankle weights? ›
Wearing ankle weights while walking or working out can have a big impact on your fitness routine. Benefits include improved balance, more burned calories, and the ability to build muscle quicker. They can also help freshen up any existing workout routine by adding more versatility and complexity.
What are the benefits of ankle weights? ›
Ankle weights are one of the most essential tools in creating toned, lean legs and a lifted butt. The added weight allows the muscles to activate and work just hard enough to become prominent without breaking down and bulking, allowing you to feel muscles that you normally keep dormant.
What are 3 advantages of free weights? ›
9 benefits of doing free weights
- Free weights are more effective than resistance machines. ...
- Free weights can be used anywhere. ...
- Weights target forgotten muscles. ...
- Weights protect us from heart disease. ...
- Weights improve your balance. ...
- Weights make you functionally fit. ...
- Weights improve athletic performance. ...
- Weights offer more variety.
The cons
- Free weights can be a little daunting for beginners. ...
- Some of the more effective exercises (squat, bench press, etc) often require you to have a spotter in order to make progress safely.
- Because of the complexity of the movements, free weight exercises are easy to mess up, which can sometimes result in injury.
In general, free weights activate more muscles than machines and therefore are better for building muscle in the long-run. However, towards the end of your session when your muscles are tired and your form is starting to suffer, machines are safer and can help you to continue training safely.
What are the benefits of wearing wrist weights all day? ›
Benefits. Adding wrist weights to your exercise routine can boost the intensity of your workout. Using weights between 1 pound and 3 pounds can increase the amount of oxygen you breathe by 5% to 15%. It also raises your heart rate by five to 10 beats per minute.
A weighted vest can help develop strength, endurance and cardio. Adding extra mass can help influence the way your muscles stress and strain during fitness. The added weight increases the force at which you exert yourself which leads to faster energy depletion, and this can actually lead to positive results.
Will wearing wrist weights tone arms? ›
Do wrist weights tone your arms? Yes, wrist weights can help tone your arms when used in conjunction with strength training exercises. The added resistance provided by the weights can help tighten and tone the muscles in your arms, shoulders, and upper back.
How do wearable devices improve health? ›
Wearable devices are electronic devices worn on or close to the body that monitor and track health or physical activity. Wearables may help to manage cardiovascular health more effectively, with features like physical activity monitoring, heart-rate tracking, heart electrical activity tracing and more.
How do wearables work? ›
Wearables are electronic technology or devices incorporated into items that can be comfortably worn on a body. These wearable devices are used for tracking information on real time basis. They have motion sensors that take the snapshot of your day to day activity and sync them with mobile devices or laptop computers.
What are the benefits of using wearable activity monitors and devices? ›
They help you become more aware of current exercise, sleep and eating habits. Greater awareness of your habits can help you identify behavior patterns. With this knowledge, it is easier to create health goals. In addition, activity trackers provide fun social outlets for you to share successes and challenge friends.
What are the advantages of wearable devices in workplace? ›
It can help employees stay connected and make sure they are comfortable. It can also help employers keep track of tasks and make sure the management and the managed stay on the same page. Naturally, it's vital to ensure that employees are comfortable with the technology before implementing it in a company.
Should you wear ankle weights everyday? ›
Ankle weights should be worn for short periods a few days per week. There isn't enough scientific evidence to make further claims, but any fitness tool can lead to overuse injuries if you do too much (8).
Do ankle weights actually work? ›
Even simply walking with ankle weights can improve your strength and overall health, as research shows that walking with resistance can improve skeletal muscle percentage (reminder: skeletal muscles are the voluntary muscles that are connected to your bones throughout your body).
How many pounds ankle weights should I use? ›
How Should You Use Ankle Weights? Putting on ankle weights should be simple and quick. If you're fastening them on to walk in, make sure you keep the weight low — roughly 1-4 lbs per leg. Putting on more weight than 5 lbs per leg will quickly put more stress on the lower body and may even alter your stride.
Do ankle weights work for speed? ›
Running with ankle weights won't make you faster or stronger, and it will negatively affect your speed and running form and may even cause injury.
In most gyms, there's a machine for every muscle group. But if you plan to rely on machines only, you won't make much progress toward your fitness goals. If your goal is to gain lean muscle mass, it may seem convenient and efficient to take advantage of the multitude of resistance machines sprawled across your gym.
How often should you use a weight machine? ›
Avoid loading the machines too high. You should be able to finish two sets of 15-20 reps with three minutes rest in between, then add a third set after six weeks as the movements become more natural. As it's total body you only need to tackle the workout 2-3 times per week, which ensures ample recovery time.
How often should I use free weights? ›
Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Who should use free weights? ›
Basically, machines simply can't help you build total-body strength, balance, and stability like free weights can. “Anyone who cares to gain strength, build muscle, or just look and feel better should spend most of their time doing compound movements with free weights,” Hall explains.
What are 3 examples of free weights? ›
Free weights are a form of strength training that can be defined as resistance exercises provided by 'free' objects that aren't attached to anything and that you can quite literally pick up and move. These include items such as medicine balls, barbells, dumbbells, kettlebells, sandbags, resistance bands and sandbells.
What are the negatives of weights? ›
Weightlifting has the Potential for Injury
But weightlifting does carry unique risks. Lifting too much weight can lead to torn muscles, ripped ligaments or tendons, dislocated joints, or crush injuries. Basic precautions help to reduce the probability of many injuries. Always have a partner spot you when feasible.
Are machines or free weights better for beginners? ›
Machines are generally safer and easier to use, an advantage for beginners learning a specific movement. Some machines are more efficient than free weights at isolating a specific muscle or muscle group. This is important when you're strengthening a specific body part or rehabilitating an injury.
What are the disadvantages of using weights? ›
Use of heavy weight causes internal injury. Stiffness in muscles is a common problem. Weight training also leads to muscle cramps because of imbalance in the level of electrolytes and dehydration.
Should seniors use free weights? ›
Keeping on muscle mass by using fitness equipment or free weights is essential for a healthy life as you age. The health benefits of increased muscle mass among seniors who use workout equipment also include increased aerobic capacity, better metabolism, and improved bone and joint health.
How do you build muscle with free weights? ›
How to build muscle at home with dumbbells
- Chest press: 3–6 sets of 4–8 reps. ...
- Lying dumbbell fly: 3–6 sets of 4–8 reps. ...
- Pullover: 3 sets of 10–12 reps. ...
- Biceps curl: 3 sets of 10–15 reps. ...
- Triceps extension: 3 sets of 8–12 reps. ...
- Wrist curl: 3 sets of 12 reps. ...
- Dumbbell squat: 3 sets of 12–15 reps.
Can I Build Muscle with Just Dumbbells? Dumbbells should be a part of any well balanced exercise program. By following an expertly written plan you can build muscle with just dumbbells if you follow specific protocol for focusing on different parts of the body and follow scientific principles like progressive overload.
Does walking with wrist weights make a difference? ›
Among ACE's other findings: Wrist weights can increase your heart rate by five to 10 beats per minute and your caloric expenditure by about 5 to 15 percent, compared with doing the same exercise without weights.
Should you wear ankle weights while walking? ›
Even though you burn more calories and can tone your legs with Ankle Weights, it is not recommended to walk with Ankle Weights. As previously mentioned, ankles weights can easily cause joint stress and even muscle strain or overload of the joints.
Is it good to walk with weights? ›
Walking is a great aerobic and cardio workout that raises your heart rate. It's also a low-impact strength-training exercise that builds muscle in your glutes, hamstrings, and quadriceps. Walking with weights intensifies the workout to increase calorie burn and muscle toning.
Is a 20 lb weight vest enough? ›
A 20lbs weight vest is usually too light for many exercises. This will depend on your fitness level, but for the average individual a 20lbs weight vest will not be enough weight to unlock you full potential for exercises like the push-up or squat.
Does lifting weights make you look younger? ›
Not only does lifting heavy load regularly make us younger it also makes us leaner. Research also proved that increasing the activation and strength of our powerful (fast twitch) muscles was the most effective way to burn fat and regulate insulin in our body.
Does walking with weights help tone arms? ›
Additionally, depending on where you add the weight to your body, walking with weights can help strengthen and tone the upper body more than regular walking, particularly if you use wrist weights or walk with dumbbells in your hands.
Do wrist weights actually work? ›
The bottom line. Ankle and wrist weights have their time and place and can be beneficial if used properly. It's best to avoid doing high-intensity activities while wearing them, and instead focus on using them during lower-impact exercises or while rehabbing an injury with guidance from a professional.
Do wearable wrist weights work? ›
They are generally lighter than ankle weights and can strengthen your arms, shoulders, and upper back muscles. Using wrist weights with targeted upper-body resistance exercises –– like biceps curls or arm circles –– can help you build strength. Plus, they're a great choice for people with trouble holding free weights.
What muscles do wrist weights target? ›
Wrist weights will target your biceps, triceps, shoulders, back, and core.
Burn Fat
As we know, wearing a weighted vest helps greatly with increasing your muscle mass. The more muscle your body has, the better armed it is to burn calories and lose fat. Even when your body is resting, muscles will burn more calories than fat.
Do wrist weights tone arms while walking? ›
Additionally, depending on where you add the weight to your body, walking with weights can help strengthen and tone the upper body more than regular walking, particularly if you use wrist weights or walk with dumbbells in your hands.
What are the health benefits of wearable devices? ›
By tracking patient activity and data, wearable technologies can help doctors better understand how their patients are feeling and managing their diseases. Additionally, wearables like anklets and watches can provide valuable insights into patient care settings such as hospitals and nursing homes.
Does wearing a weighted vest all day help? ›
Weight vests are commonly used to increase the resistance of bodyweight workouts — such as squats, pull-ups and push-ups — but wearing a weighted vest all day can burn more calories, grow stronger bones through increased load-bearing and build muscular strength and endurance.
Does walking with ankle weights help? ›
Wearing ankle weights while walking or working out can have a big impact on your fitness routine. Benefits include improved balance, more burned calories, and the ability to build muscle quicker. They can also help freshen up any existing workout routine by adding more versatility and complexity.
How long should you wear weights? ›
The best ways to use ankle weights
Wear the weights around your ankles at least 3 times per week for a minimum of 20 minutes per session. Consider adding ankle weights when doing slower walks for enhanced movement quality.
Is walking with wrist weights good? ›
If you stick with the ideal one to three pounds, wrist weights can be a great way to stabilize and strengthen your elbows, shoulders and core, says Karena Wu, a physical therapist and owner of ActiveCare Physical Therapy in New York City and India.
Is it good to walk with a weighted vest? ›
First, adding weight to your body while you walk can help to increase the calorie burn. In addition, because the added weight causes your muscles to work harder, it can also increase muscle mass and strength. Finally, wearing a weighted vest can also help to improve your balance and stability.
What is the best way to tone your arms when walking? ›
Walk with your arms straight down at your sides. As you walk, lift your right arm straight out to the side so that it's parallel to the ground. Then bring it straight up overhead. As you bring it back down, repeat with your left arm, bringing it up into the air at should height, then straight overhead.
Does swinging your arms build muscle? ›
Another reason to swing your arms freely is to aid in muscle building. Even if your goal is to lose weight, building muscle mass will help your body work more efficiently at burning calories. Furthermore, performing only cardio exercises without building muscle can actually lead to a loss of lean muscle mass.
Disadvantages of Wearable Technology
- Requires a time commitment to review and analyze data. ...
- Requires financial commitments and planning. ...
- Devices could lead to distraction. ...
- Data security and privacy could be compromised with legal, financial, and personal consequences. ...
- Devices could lead to over-trust or under-trust.
They're lighter, smarter and more comfortable than ever to wear. They're also easy to setup, as most devices either seamlessly integrate with your smart phone or work independently. Most wearables, if not all, offer easy portability and increased user friendliness.
What is the pros and cons of wearable technology? ›
Pros and Cons of Wearable Tech
- Pro: Wearable Tech is Convenient.
- Con: Wearable Tech is Limited.
- Pro: Most Wearable Tech is Discreet.
- Con: Some Wearable Tech is Not Discreet.
- Pro: Wearable Tech is Useful.
- Con: Wearable Tech is Expensive.
