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Is walking with a weighted vest good for you | XpertsReviews.com

Walking with a weighted vest can help you burn more calories and build muscle strength. Know the potential benefits and risks of this popular fitness trend.

Not only is walking a great approach to improving your health, but it’s also very easy to fit into your schedule. This low-impact workout offers many benefits such as improved cardiovascular well-being and mental health. However, some fitness enthusiasts take their walking routine to the next level by incorporating weighted vests. Walking with a weighted vest has recently gained popularity. The vest can be used as a tool to enhance workouts and push physical limits. By adding additional resistance, these vests can potentially increase calorie burning, build muscle strength, and improve overall fitness.

Walking with a weighted vest: is it beneficial for you?

Here are some of the potential benefits of this way of walking:

1. Helps Lose Weight

Walking with a weighted vest can be an effective tool for losing weight, a study published in the Journal of physical activities against osteoporosis. You can increase the intensity of your workout and burn more calories by adding more resistance. A calorie deficit, necessary for weight loss, can result from this increased calorie burning. Working out with weights can also improve your metabolism by increasing your muscle mass, allowing you to lose more pounds even when you’re not moving. To get the most out of weight loss, weighted vest walking should be combined with a healthy diet and lifestyle.

2. Improves muscle strength

Walking with a weighted vest increases muscle strength by providing additional resistance to your muscles. “When you wear a weighted vest, your body has to work harder to resist the extra weight, which stimulates muscle growth and strength development,” says fitness expert Mahesh Ghanekar. This is particularly beneficial for the leg muscles, core muscles, and upper body muscles, depending on the design and fit of the vest. The increased demand on your muscles leads to microscopic tears in the muscle fibers, which then repair and strengthen, leading to increased muscle mass and strength over time.

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This exercise helps strengthen your muscles. Image courtesy: Adobe Stock

3. Improves cardiovascular well-being

Walking with a weighted vest can help improve cardiovascular health, a study published in the journal reveals Preventive medicine. By increasing your heart rate and oxygen consumption, the extra weight improves your workout. Your heart muscle becomes faster due to this increased heart demand, improving its ability to pump blood throughout your body. Walking regularly while wearing a weighted vest can improve your overall fitness, lower blood pressure and reduce the risk of heart disease. It can also improve blood circulation, which ensures that your organs and tissues receive oxygen and nutrients efficiently.

4. Increases bone density

It can help increase bone density by putting stress on the bones, as found in a study published in the Journal of physical activities against osteoporosis. Walking with a weighted vest, especially with extra weight, can increase the force on your bones. This can stimulate bone remodeling, a process by which old bone tissue is broken down and replaced with new, stronger bone tissue. This process helps increase bone mineral density, making your bones stronger and less susceptible to fractures. Regular walking with a weighted vest may be particularly beneficial for postmenopausal women who are at higher risk of osteoporosis, a condition characterized by weak bones.

5. Keeps stress away

Walking with a weighted vest can be an effective way to reduce stress. Physical activity, in general, is known to release endorphins. They are natural mood elevators that can help reduce stress and anxiety, according to a study published in the journal Curéus. The added intensity of walking with a weighted vest can further enhance this stress-reducing effect. By pushing your body to work harder, you may feel a sense of accomplishment and satisfaction, which can help improve your mood and reduce your stress levels. Additionally, regular exercise can improve sleep quality, which is crucial for managing stress and promoting overall well-being.

How to walk with a weighted vest?

Here is a step-by-step guide on how to walk with a weighted vest, explained by the expert.

1. Choose the right vest

Start with a light vest and gradually increase the weight as you get stronger. A good starting point is 10 to 15 percent of your body weight. Make sure the vest is snug but comfortable. It should not restrict your movements or cause discomfort.

Walking with weight
Choose a weighted vest that is comfortable for walking. Image courtesy: Adobe Stock

2. Good posture

Maintain an upright posture, shoulders back and chest lifted. Walk with a natural posture. Another thing to keep in mind is to be careful to avoid any exaggerated movements.

3. Start slowly

Start with a 5-10 minute warm-up, such as light jogging or stretching. When you begin this workout, start with short walks. You can gradually increase the duration and intensity of your workouts as your body gets used to them.

4. Walk mindfully

Pay attention to your form and technique. When walking, avoid leaning forward or hunching your shoulders. Breathe deeply and rhythmically to maintain a steady pace.

5. Listen to your body

If you feel any pain or discomfort, take a break and rest. Stay hydrated by drinking plenty of water before, during and after your workout.

What to remember when walking with a weighted vest

Here’s what you should keep in mind:

  • Integrate different terrainslike hills or stairs, to challenge your muscles and improve your overall fitness.
  • You can also use a weighted vest to other exercises like squats, lunges or push-ups to enhance your workout.
  • If you have any underlying health conditions or concerns, seek medical attention. healthcare professional before starting a new workout routine.

By following these steps and listening to your body, you can safely and effectively incorporate walking with a weighted vest into your fitness routine.

Side effects of walking with a weighted vest

Although walking with a weighted vest offers many benefits, it is important to be aware of the potential side effects:

  • The extra weight can put additional tension on your joints, especially your knees and hips. This can lead to joint pain and even long-term damage if not used correctly.
  • The weight of the vest can change your natural gait and posture, which can lead to back pain or other musculoskeletal problems.
  • The weight of the vest can restrict your range of motionespecially in certain movements like reaching or turning.
  • Wearing a weighted vest in hot weather can increase your body temperatureleading to discomfort and potential heat-related illnesses.
  • It’s easy to overdo it with a weighted vest, leading to fatigue, muscle tension and increased risk of injury.

To minimize these risks, it is crucial to start with a lightweight vest and gradually increase the weight over time. Pay attention to your body and avoid pushing yourself too much. If you feel any pain or discomfort, reduce the weight or take a break.

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