Ankle weights are an easy, affordable way to get more bang for your buck when you exercise. Every exercise program should incorporate cardiovascular endurance training and muscular strength and endurance. These weights are an excellent way to achieve both of these fitness goals efficiently. Ankle weights,however, are only effective if used properly and only for certain physical activities.

The mistake most people make when using this type of weighted accessory is choosing too heavy a weight to begin with. Lighter weights, such as 5lbs, are the optimum weight for most types of exercise. It is important to make sure that the weights are securely fit around your ankles. If not sufficiently snug, not only will chafing occur but your form will be compromised during your workout.

If worn properly, you should not have any additional stress put on your joints because of the added weight. To avoid injury, you need to start slowly and listen to your body. Don't wear the weights initially for long periods of time and ease your way into the amount of weight that feels right for your body and physical ability.

This exercise tool is an excellent way to add intensity to your workout. You will work out harder, burn more calories, and strengthen your lower body muscles all at the same time. Keep in mind, though, that not every type of exercise should be done wearing this additional weight on your ankles. Running with them on is a mistake. The added weight will negatively affect your posture and form.

Walking is a whole other story. The low impact nature of walking lends itself well to these weights. Make sure your gait remains natural and you are not straining in your movement. Kickboxing exercises can also be enhanced by wearing added weight. Roundhouse kicks, side and back kicks become more challenging instantly. Lunges, adductor, and abductor exercises also can benefit with this fitness tool. If you are using dumbbells or a body bar currently to add resistance to your lower body exercises, ankle weights might be a welcome addition to your routine. They are less bulky, more comfortable, and allow for a greater range of movement.

As with anything else when it comes to fitness, adding resistance to your workout will elevate your heart rate and strengthen your muscles at the same time.