Walking is a safe method of aerobic exercise for people of all age groups. The metabolic and cardio benefits of walking is related the intensity during the exercise. Some effective ways of increasing the intensity when walking includes increasing the pace, walking incline and walking for a longer duration. Adding weights to your ankles and wrist adidas football boots increases your overall body mass which requires your body to provide more energy during your walk. This change in body mass allows you to get more out of your walk with the same level of activity.
The Problem with Ankle Weights
Wrist weights are favored over hand weights because they don’t have to be gripped, which can lead to high-blood pressure when grasped too tight. adidas adizero boots On the other hand, ankle weights while walking can disrupt your walking mechanics, which may lead to injury. Due to this, the American Council on Exercise do not recommended ankle weights for walking or running.
Adding Weight the Right Way
The additional pressure on your muscles and joints in your wrists and ankles can cause strain, if you add too much weight. The Chief Science Officer for the American Council on Exercise, Cedric Bryant, Ph.D recommends you add between 1-to-3 pounds of weight to your ankles and wrists. This added weight can lead to a 5 to 15 percent increase in calorie expenditure, as well as an increased heart rate between 5 to 10 beats per minute, according to Bryant.
Other Ways to Increase the Intensity
Walking up hill or incline on a treadmill is an football boots uk effective way to increase the intensity of your walk. Bryant also recommends wearing a weighted vest that is between 5-to-10 percent of your body weight. The Centers for Disease Control and Prevention recommend you brisk walk for at least 150 minutes per week. However for an increased challenge you can aim for 300 minutes per week for cardiovascular benefits.
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