Ankle Weights & Wrist Weights - Physical Therapy Cuff Weights Sets

Cuff weights increase the challenge of cardio workouts and are widely used for strength training, muscle toning, and physical therapy rehabilitation. They add resistance and increase endurance during aerobic exercises, boosting calorie burn, driving muscle growth, and improving walking ability. If you have a weak grip from a stroke or arthritis, wrist weights can replace dumbbells for bicep curls, lateral raises, and shoulder rows. Ankle weights can also help build muscle mass and are often used in conjunction with other rehab and exercise equipment for leg lifts, abdominal strengthening, and hip exercises.

Cuff weights are efficient and effective physical therapy tools as long as they are not used excessively. As far as strength training equipment goes, it is important to not use ankle weights or wrist weights during intense exercises, like running. This would put an unnecessary strain on joints and increase the risk of injury or muscle imbalance. Follow professional recommendations for exercise type, intensity, and cuff weight and you will reap their increased fitness benefits.

By adding extra weight on your wrists, your body will try to compensate for it and use the front muscles of your arms and shoulders more. To ensure a balanced routine, use wrist weights as a substitute for small dumbbells and work all of your upper arm muscles with varied exercises for delts, biceps, and triceps. Don't forget to work your forearm muscles with reverse curls and make use of other physical therapy supplies, like hand exercisers.

As equipment for physical therapy and light aerobic activities, the American Council on Exercise says cuff weights should have no more than 3 pounds. This makes TheraBand® Comfort Fit ankle weight and wrist weight sets the perfect choice for home exercise programs. As strength training equipment, ankle and wrist weights can be heavier than that, with Elgin cuff weights going up to 25 pounds, and you can increase their weight gradually for athletic training, just as you would do with dumbbells. To improve walking ability, the recommendation for ankle weight loading is 1% of body weight. The most convenient way to achieve that precision is with the help of an economy cuff weight set — which contains two of each weight, from as little as 0.25 lbs to 5 lbs apiece — or adjustable weight cuffs with several 0.5 lbs inserts.

Walking with ankle weights can help strengthen the hamstrings, quadriceps, and glutes, but their main roles are to increase endurance, improve walking gait, and help regain balance after strokes. Since ankle weights can put quite a strain on joints, muscles, and tendons, you should not wear them for brisk walks or extensive periods of time.

Wearing wrist weights while walking or doing traditional or step aerobics increases heart rate and calorie consumption, potentially lowering your risk for cardiovascular disease. However, if you want to tone your arms, simply walking with wrist weights may not be enough. Instead, try to stick to a daily 5-minute arm routine and wear weights when doing bicep curls, tricep kickbacks, or 'Hug a tree’ exercises. If you do choose to wear wrist weights while walking, make sure you keep your arms bent at a 90-degree angle. This will help avoid unnecessary strain on your elbows and shoulders.

Studies show that wearing 1 lb. ankle weights and wrist weights for 20 minutes three times a week can help reduce BMI, body fat percentage, waist circumference, and waist-to-hip ratio in the long term. Healthy weight loss is a lengthy process and you won't be able to see instant results, but adequate size and usage of cuff weights will help you get there a little faster.