Walking With a Weighted Vest: Benefits & Drawbacks
Walking is one of the most effective ways to stay fit and improve your overall health, but you can take its benefits even further by using a weighted vest.
I am sure we are all either considering adding this to our weekly workout routine or have already done so.
So, is it a good fit for your fitness goals?
Although there are numerous benefits, it is important to be mindful of potential drawbacks and to begin gradually to avoid injury, especially if you are new to exercise or have a lower fitness level.
Also, if you have pre-existing joint or back issues you should seek advice from a healthcare professional first.
It is best to start by choosing a vest that’s 5-10% of your body weight in order to allow your body to adapt without overloading muscles or joints. For example, if you weigh 200 lbs, start with a vest that is between 10 and 20 lbs. As you acclimate to the weight of the vest and your strength improves, gradually increase the weight of the vest by 2-5% up to, but not exceeding 20% of your body weight.
Advantages of Walking w/ a Weighted Vest:
Increased Calorie Burn
Muscle Development
Enhanced Cardio Health
Core Strength Improvement
Balance & Agility Boost
Increase Workout Intensity
Bone Density Support
Balance Enhancement
Disadvantages of Walking w/ a Weighted Vest:
Posture concerns - Make sure you are not leaning forward or hunching over, which causes extra strain on your back and shoulders. Maintaining proper alignment is crucial.
Injury Risk - The increased strain from the weight adds extra stress to your joints making knees, ankles, hips, etc. more susceptible to injury.
Limited Range of Movement - Pay attention to your stride. If improperly fitted or overly bulky, it may restrict your ability to walk with a natural stride.
Discomfort in Hot Weather - It can be uncomfortable in hot weather and lead to overheating. Choose appropriate times for your walks.
When selecting a weighted vest, consider key factors like fit, weight and adjustability. Choose one that offers comfort and allows for easy adjustments as you progress in your fitness journey.
This is my personal favorite brand if you want to go with a lightweight vest that is non-adjustable. Looking for something a little more elite, THIS is it!
Check this adjustable weight vest out if you are looking for a good adjustable option.
Also, check out this one AND this one if you are looking for a non-adjustable one. Both are solid options.
Questions? Reach out and let me know.
Happy Walking!
This includes affiliate links and I do receive a small commission for products purchased using the above links (at no additional cost to you). All words and opinions are my own. Thank you for supporting Jen Brown Fitness.
