Wearable weights such as a weighted vest, ankle weights, and wrist weights are the weights you can attach to your body while working out. They can be a great way to boost your performance in a workout session, as suggested by the famous fitness blog ever-fitness.com.
This article will discuss how wrist weights can benefit your workouts.
What are wrist weights?
Wrist weights are weights that you can attach with the help of straps to your wrist. The range varies from 1 to 3 pounds. They add the work you must do to lift your arms against gravity in your workout, which results in better yield from the workout session.
Seven benefits of wearing wrist weights
Here are seven ways in which wrist weights can benefit you.
1. Extra gains from workout
If you want to make your workout session more challenging, adding weights to your usual exercise is excellent. Wrist weights increase the energy you require in doing your movements, thus leading to better gains.
2. Burn more calories
Doing a workout or even a simple walk using wrist weights can increase the use of calories from five to fifteen percent. They boost the intensity of a workout without extra effort and increase oxygen consumption by 10-15 percent.
3. Alternative for dumbbells
Wrist weights can be an alternative to dumbbells which you have to hold securely in your hands, unlike wrist weights. Also, some studies show that dumbbells can raise a person’s blood pressure while trying to hold them.
Wrist weights should be within the range of 1-3 pounds, whereas dumbbell weight can vary.
4. Provide resistance
Because of wrist weights, your arms become heavier, and you must work through the extra resistance against gravity. The same happens if you hold any weights, but this method is more convenient as you only have to strap them on.
5. Maintain body form
Maintaining the correct form and posture is very important in exercise for the best results. Wrist weights help you maintain a better form of the upper body and result in pronounced swinging motions of the arms. In walking or exercising without weights, you have to make a conscious effort to keep the correct form.
6. Remain hands-free
You do not have to set down your weights anymore if you want to grab something or take a sip of water during your workout. Wrist weights are not awkward and challenging to hold, and you can try a wide range of exercises while remaining hands-free.
7. Tone the arms
When you exercise with wrist weights, whether simple or high intensity, you tend to swing your arms more. As a result, the muscles in your arms are more actively engaged in the exercise, which leads to more toned and muscular arms.
How to use wrist weights?
1. Wrist weights for cardio exercise
You may want to start with lighter weights and do your natural movements with the weights strapped on for cardiovascular exercise. Strap the weights securely but not so tight that they start making you uncomfortable.
When you start feeling tired with them, remove the weights and continue with your exercise. You can keep increasing weights when you no longer feel tired with them strapped to your wrist while working out.
2. Wrist weights and weight training
As wrist weights can be a replacement for dumbbells, you can use them for weight training to train your biceps, shoulders, and triceps by doing specific arm movements.
Wrist weights may be helpful in increasing the intensity of your workout, but in some cases, they may hinder your performance. You should be cautious regarding the correct use of wrist weights for the following reasons.
- If you go overboard with wrist weights, you risk straining your arms, shoulders and elbows. Try to start with smaller weights and gradually increase them. Never use weights more than 3 pounds.
- You may feel problems with balance, soreness or strain. Try introducing wrist weights slowly to less challenging workouts to see the effect.
- Using too many weights may cause damage to your body form and may even cause you to shorten your workout duration.
- Wrist weights do not suit all forms of exercise. You may not want to use wrist weights for more vigorous activities such as running, where you risk changing your rhythm.
- For people with neck or back problems, wrist weights are unsuitable as they might strain neck and back muscles, leading to pain and damage.
The bottom line
Wrist weights are a very convenient way to carry small weights to your arms for all sorts of exercises, including a light walk or strength training. They can be an excellent booster for your workouts and are hassle-free. Remember, however, to proceed with caution while using them and keep in mind all the points of safety mentioned above.