The Pros for Heavy Shoes
One of the basic applications of ergonomics is the simplification of a task. Another is the creation of synergy. The use of heavy shoes seams to do both.
First, it simplifies working out by reducing the amount of equipment you need. You now only need a pair of shoes instead of a pair of shoes and ankle weights. Second, you create synergy by increasing your workout’s effectiveness without any additional effort on your part, besides the additional effort of lifting your foot with the heavy shoe on it.
The Cons for Heavy Shoes
The problem with heavy shoes comes with when and how you use them. Someone had the idea of combining the ankle weight with the shoe and give you the benefit of increased resistance during every step of your exercise. However ankle weights shouldn’t be used that way and neither should heavy shoes.
There is a reason why strength training and aerobic exercises are different. Strength training puts a lot of strain on your body. That is why you limit your repetitions. Three sets of ten, or the like, limit the strain on your muscles, bones and joints.
Would you do 3,000 ankle lifts? That is what you would be doing by walking a mile in weighted shoes. Does that put it into perspective? The body is not designed for that additional stress. It will wear down and you could develop a serious repetitive stress injury from it.
To make matters worse, heavy shoes localize the weight near the bottom of your foot. That puts the weight on the end of the longest lever of the body, meaning you have to exert even more force. More force equals more strain.
Now,, how many of you finish your workout full of energy? Not many, most likely. So near the end, as you get fatigued, you start dragging your feet. That means you are not completely controlling the joints from your hips to your ankles with your muscles. Without your muscles controlling the motion at your joints, that extra weight is free to pull and hyper-extend your tendons and ligaments, causing even more trauma to your body.
What Are Heavy Shoes Good For?
Heavy shoes can effectively perform the same function as ankle weights. It is safe to use them during strength training, provided you follow safe strength training guidelines.
It is also safe to use them on exercises where your foot is completely supported, such as a stationary bicycle or elliptical trainer. But since all these types of machines allow you to increase resistance, there is really no benefit to wearing the heavy shoes. It is better for you to push down that pull up any way.
What to Avoid Doing with Heavy Shoes
Avoid walking, jogging, running or hiking. Heavy shoes are the top item not recommended for walking.
Aerobics, yoga and Pilates are out as well. Road cycling can be problematic with heavy shoes so don’t bother trying it. I think it is safe to say that they would not be good for swimming, either.
The Bottom Line
Heavy shoes don’t really give you any benefit. You may burn a few more calories but it won’t be much of a gain when you take two month off to recover from injury.
