Weighted vests are usually adjustable and made of tough canvas or nylon material. Used to make workouts more effective and challenging, weighted vests increase your body weight so exercises such push-ups, squats, lunges, walking and jogging are more demanding. By increasing the difficulty of your workouts, you can improve your fitness and also reduce the length of time you need to spend exercising. Walking while wearing a weighted vest is an effective fat-burning cardio exercise and provides an alternative to jogging and running
Step 1
Put on your walking shoes and tie your laces securely. It will be very difficult to tie your shoes once you are wearing a weighted vest.
Step 2
Load your vest with the desired amount of weight. If you just beginning to work out wearing a weighted vest, start with no more than 10 percent of your body weight.
Step 3
Put on your weighted vest. Ensure all the Velcro fastenings and buckles are secure. Your vest should be snug but not so tight it interferes with your breathing.
Step 4
Start your stopwatch and begin walking. Start with a distance that you can complete easily and increase it as desired on subsequent walks.
Step 5
On completion of your walk, rehydrate by drinking plenty of water.
Tips and Warnings
- Wearing a weighted vest may make you sweat more than usual. Make sure you drink plenty of water before, during and after your workout. Walk with a relaxed heel/toe action to spread the impact throughout your feet. Try to walk briskly. Pump your arms and maintain a good pace throughout your workout. Increase the distance you walks and the weight of your vest gradually. A 10 percent increase in distance and load per week is ideal.
- Watch your footing--the weighted vest may make you more prone to stumbling, which may result in a twisted or sprained ankle or knee. Don't walk on busy highways if you can avoid them. The fumes from the passing cars won't do your breathing any good, and traffic presents a safety risk. If you use an MP3 or similar while walking, pay extra attention to your surroundings. You might not hear potential hazards such as approaching traffic or dogs. When walking at night, wear a high-visibility vest or arm bands and carry a flashlight.
Things You'll Need
- Weighted vest
- Supportive walking shoes
- Stopwatch
References
- "Weight Training for Beginners"; Tony Gallagher; 2003
- "Body Conditioning for Men: Get Fit and Stay Fit Using the Progressive 12-Week Program"; Paul Steven Lubicz; 2005
- "High-Performance Sports Conditioning"; Bill Faran; 2001
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