Benefits of Weighted Vests During Exercise
I’m wearing the 10 lb weighted vest from Apexup. It comes in many different colors and ranges between 5-30 pound vests.
What Size Weighted Vest Should You Wear?
To determine the right weight for a weighted vest when walking, a good starting point is to choose a vest that is 5-10% of your body weight; this allows your body to adapt gradually without overloading muscles or joints. For example, if you weigh 150 pounds, begin with a vest between 7.5 and 15 pounds.
Key Points to Remember:
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If you're new to weighted vests, always begin with a lighter weight and increase it slowly as your body gets accustomed to the added load.
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Description Individuals with lower fitness levels should choose a lighter vest compared to those with higher fitness levels.
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Pay attention to any discomfort or pain while walking with the vest and adjust the weight accordingly.
Weighted wrist or ankle weights are a great place to start if you’re not quite ready for a weighted vest. Comfort and quality are key with wrist weights. I like the Bala brand of wrist weights. I recommend 2 lb weights.
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Take your exercise to the next level with a weighted vest.
Walking is one of the most accessible forms of exercise, benefiting people of all fitness levels. Whether you’re strolling through your neighborhood or taking a brisk walk in the park, it’s a great way to get moving. However, if you’re looking for a way to make your walks more challenging and reap even more health benefits, adding a weighted vest to your routine could be just what you need.
In this blog, we’ll explore the key benefits of wearing a weighted vest during walking.
1. Increased Calorie Burn
One of the most immediate benefits of wearing a weighted vest is an increase in calorie burn. When you add extra weight to your body, your muscles have to work harder to carry that weight, which leads to more energy expenditure. This can help you burn more calories during your walks, making it an effective way to support weight loss or maintain a healthy weight.
The extra load also challenges your cardiovascular system, forcing your heart to pump more efficiently. Over time, this can result in better endurance and improved cardiovascular health.
2. Improved Muscle Strength
Walking with a weighted vest doesn’t just work your legs—it engages a wide variety of muscles. The extra resistance targets your core, back, shoulders, and legs, making your walk a full-body workout. As you walk with the added weight, you’ll notice an improvement in muscle strength, endurance, and tone, particularly in your lower body and core.
Building muscle strength through weighted walking can enhance your overall fitness and make everyday tasks easier, such as carrying groceries or climbing stairs.
3. Enhanced Bone Density
Weight-bearing activities are known to improve bone health, and walking with a weighted vest is no exception. The additional load forces your bones to work harder to support your body, which can stimulate bone growth and improve bone density.
This is particularly important as we age, since bone density naturally declines over time. By incorporating weighted vests into your walking routine, you can help strengthen your bones and reduce the risk of conditions like osteoporosis.
4. Boosted Cardiovascular Endurance
Walking with a weighted vest can challenge your cardiovascular system in new ways. The added weight increases the intensity of your workout, pushing your heart and lungs to work harder. Over time, this can improve your cardiovascular endurance and overall fitness level.
If you enjoy walking as a low-impact workout but want to push yourself to the next level, a weighted vest can be a great tool for improving your heart health. It helps your body become more efficient at delivering oxygen to your muscles, which is crucial for both athletic performance and general well-being.
5. Better Posture and Core Stability
As you walk with a weighted vest, your body’s natural posture is challenged. To balance the additional weight, you may find yourself engaging your core muscles more, improving your posture and balance. This engagement strengthens your abdominal muscles and helps stabilize your spine, reducing the risk of back pain and improving overall body alignment.
By strengthening your core through weighted walking, you can also benefit from improved balance and coordination, which can reduce your risk of falls and injuries.
6. Improved Mental Toughness
Walking with a weighted vest isn’t just about physical benefits—it can also help you build mental resilience. The added challenge requires more effort, and completing your walk with the vest on can give you a sense of accomplishment and boost your mental fortitude. As you increase the intensity of your walks, you push your boundaries and develop the ability to handle discomfort, which can translate to other areas of life.
7. Convenient and Low-Impact
While many forms of exercise that build strength and endurance are high-impact (such as running or lifting weights), walking with a weighted vest is a low-impact alternative. This makes it an ideal option for individuals who want to avoid the stress on joints that can come from higher-impact activities but still want to achieve similar benefits. Plus, the simplicity of walking makes it easy to integrate into your daily routine—whether you're in the park, on the treadmill, or even doing errands.
8. Enhanced Speed and Endurance for Athletes
For athletes, especially runners or hikers, wearing a weighted vest while walking can improve speed and endurance over time. Training with additional weight conditions the muscles, making them stronger and more efficient. When the vest is removed, the body feels lighter and more agile, which can enhance overall performance in your primary sport or activity.
For runners, adding a weighted vest can simulate the intensity of race-day conditions, helping you build endurance and stamina. This translates into better performance during sprints, long runs, and other athletic endeavors.
9. Increased Joint and Ligament Strength
Wearing a weighted vest while walking also strengthens the joints and ligaments that support your body. With the added weight, the pressure on the joints increases slightly, helping to strengthen the connective tissues and improve joint stability. This can be beneficial for people recovering from injury or anyone looking to prevent joint-related issues as they age.
However, it’s important to note that if you have any pre-existing joint issues or conditions like arthritis, it’s always a good idea to consult with a healthcare professional before adding weight to your walking routine.
Final Thoughts
Walking with a weighted vest is a simple yet highly effective way to boost your workout and enjoy a variety of health benefits. From increased calorie burn and improved muscle strength to better bone density and cardiovascular endurance, the added weight can elevate your walking routine to a whole new level.
Whether you’re looking to challenge your body, improve your athletic performance, or simply enhance your overall fitness, incorporating a weighted vest into your walking routine is a smart and practical choice. Just be sure to start slowly, choose a weight that’s appropriate for your fitness level, and listen to your body as you gradually increase the intensity of your workouts.
Happy walking!
