Transform Your Walks: 5 Benefits of Weighted Vests
Walking comes with tons of great benefits, such as boosting cardiovascular health and enhancing mental well-being. But, if you’re looking to up the ante and make your walks even more effective, a weighted vest might just be your new best friend!
Incorporating a weighted vest into your walking routine can elevate your workout to a whole new level. It’s a simple yet powerful tool that adds resistance, making your muscles work harder and providing a bunch of worthwhile benefits.
Here, we’ll examine the top five benefits of using a weighted vest and how to choose the right one.
What Is A Weighted Vest, And Why Should I Use One?
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A weighted vest is a fitness accessory designed to add resistance to your regular activities, such as walking, running, or bodyweight exercises. The added weight forces your muscles to work harder, leading to increased strength, endurance, and calorie burn.
For women in their perimenopausal and menopausal years, a weighted vest provides a simple yet effective way to enhance walking workouts for weight loss without the need for additional equipment or complicated routines.
This is a different concept than rucking, which typically involves wearing the weight on your back. A weighted vest distributes the weight across your upper body, making it more comfortable.
Read on to learn more about the benefits of using a weighted vest for walking!
1. Improves Bone Density
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Just as weight training helps strengthen your bones, walking with a weighted vest can contribute to better bone health. This is especially important as we age and naturally start to lose bone density.
It’s a great way to help prevent osteoporosis and keep your bones strong!
2. Builds Muscle Strength and Endurance
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Carrying the extra weight from your vest engages more muscles, particularly in your legs, back, and core. Over time, this can lead to improved muscle tone and endurance.
You’ll notice a difference in how strong and stable you feel during your daily activities.
3. Boosts Calorie Burn
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Adding extra weight means your body has to expend more energy to move, which translates to burning more calories. Whether you’re looking to lose weight or maintain your current fitness level, a weighted vest can help accelerate your progress.
4. Enhances Cardiovascular Health
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The additional resistance of a weighted vest challenges your cardiovascular system more than regular walking. This can improve your heart health and increase your stamina over time.
It’s like turning your leisurely walk into a moderate-intensity workout without changing your pace.
5. Enhances Posture and Balance
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A weighted vest encourages you to maintain an upright posture and engage your core muscles. This can lead to better balance and reduced risk of falls, which is crucial for overall mobility and health as we age.
You can also check out these exercises to improve balance, and our favorite mobility exercises to feel young at any age!
How to Choose the Right Weighted Vest
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When choosing a weighted vest, here are a few tips to keep in mind:
- Comfort is key. When selecting a weighted vest, it’s crucial to prioritize comfort. Look for a vest that fits snugly but isn’t too tight, allowing you to move freely without discomfort. A well-fitted vest ensures that the weight is evenly distributed across the body, preventing strain or injury.
- Choose the right weight When it comes to selecting the right weight for a weighted vest, it’s all about striking a balance between comfort and challenge. A good rule of thumb is to begin with a vest that is 5-10% of your body weight. (For example, if you weigh 150 pounds, a vest weighing between 7.5 and 15 pounds would be a suitable starting point.)
- Check the fit. Ensure the vest fits snugly and distributes the weight evenly across your torso, preventing undue strain on your shoulders or back.
- Start with shorter walks. This helps you get accustomed to the additional load. Gradually increase the duration as your body adapts. Always listen to your body and adjust the weight as needed to ensure that the added resistance enhances your workout without causing discomfort or injury.
- Material matters. Look for a vest made from durable, breathable materials that can withstand regular use and provide adequate ventilation. This will help keep you comfortable during your workouts and ensure that the vest lasts for years to come.