A popular fitness trend on social media inspired by military training is gaining momentum, known as rucking. This activity involves carrying a weighted backpack or vest while walking or hiking to enhance strength and endurance.
Many people attest to the positive health effects of rucking, as the added weight can contribute to increased strength. Prior to trying out a weighted vest for various activities, it was essential to seek advice from experts on the advantages and disadvantages of using such equipment effectively.
Are weighted vests beneficial? Research suggests that weighted vests can be advantageous for certain individuals. For those who are less active, wearing a vest throughout the day may boost overall energy expenditure, particularly for those who engage in frequent movement, like teachers, landscapers, or warehouse workers. However, the impact is likely minimal for those who are already fit and active.
Weighted vests can also benefit bone density by increasing skeletal loading, which stimulates the development of bone-building cells. To enhance bone density effectively, it is recommended to work with a physical therapist to create a suitable program for using a weighted vest.
It is crucial to note that movement is essential to reap the benefits of wearing a weighted vest. Simply wearing the vest while stationary will not yield any advantages. Incorporating the vest into activities like walking, body weight exercises, or training sessions is key to maximizing its impact.
In summary, wearing a weighted vest during exercise can be most beneficial for deconditioned individuals aiming to increase calorie burn and strength with minimal intensity, as well as highly-trained individuals seeking a performance boost.
Consistency is crucial when it comes to exercise, gradually increasing intensity over time. On my first day, I wore a vest with half the weights while completing simple tasks like folding laundry, climbing stairs, and cooking. Within half an hour, it felt comfortable, almost as if I had forgotten I was wearing it.
Next, I took a leisurely walk around the neighborhood while pushing a stroller. By this point, it felt natural, and I noticed it helped me maintain better posture during my walks, which was beneficial as I had been focusing on improving my core strength with a trainer. Wearing the vest also made me more mindful of engaging my transverse abdominals while in motion, even when walking at a brisk pace.
After wearing the vest on and off for a few weeks and gradually increasing the weight to the maximum of 10 pounds, I believe it’s a valuable addition to a fitness routine. It’s convenient to wear while doing household chores and can be a substitute for outdoor walks on days with extreme weather conditions. The vest has helped me correct my posture and has the potential to improve bone density, offering a different approach to incorporating weights into my workouts.
If you’re considering adding a weighted vest to your routine, consult with your doctor or a physical therapist if you have any musculoskeletal issues. Choose a vest that is adjustable for a comfortable fit and to prevent strain on the shoulders and lower back. Check out some options for weighted vests below:
– Hyper Vest FIT Weighted Vest for Women ($112.99 at amazon.com)
– Women’s Ultra Vesta Signature Series 6.0 Trail Running Vest ($107.45 at amazon.com)
– Weighted Vest ($50.99 at amazon.com)
– Weighted Vest for Women ($49.95 at amazon.com)
Remember, finding the right fit is crucial when selecting a weighted vest. It’s an excellent tool for enhancing your overall fitness routine and promoting better form during activities like walking.
