My point of view on the trend of the weighted vest and what I do

In recent years, a fitness trend has started to gain ground: walking with a balanced vest. It is one of those simple and low impact strategies that seem almost too beautiful to be true, but it is in fact supported by science. In addition, it has the potential to transform our way of moving and living.

Whether you are passionate about fitness, a well-being researcher or someone looking for an easy way to stimulate your daily health routine, you may wonder: why all the buzz around weighted vests? Is it really a change of game for our body? And what is the best way to integrate it into your lifestyle?

In this article, I break down the rise of walking with weighted vests, the surprising advantages of adding a little additional weight to your daily walks, and why humans are wired to walk more. I will also share my routine, which is simple but incredibly effective, and will give you some directives to make the most of a weighted vest. So take your vest (or a comfortable pair of shoes), and dive.

The rise in the weighted vest trend

Let’s start with the basics. Weighted vests have been there for some time, originally used by athletes and military staff for strength training and endurance. However, in recent years, they have become a staple food for people looking to maximize the advantages of daily walking. Walking is one of the most natural and lowest impact activities that our body has been designed, but adding a weighted vest in the mixture, you give your body a small additional challenge – and with this challenge comes from greater results.

The increase in the popularity of weighted Vest can be attributed to a few factors. First of all, walking is accessible to almost everyone. This makes it a fantastic option for people who are not in high intensity training sessions but who always want to improve their physical form. The addition of a weighted vest takes the walk from something relaxing and repairer to something that activates more muscles and stimulates the burn of calories without being hard on the joints.

Second, there was an increasing trend towards the functional fitness movement which imitates natural activities for which our body was designed. Walking with a balanced vest is directly part of this category. It is a simple, durable and sustained way of evidence of increasing strength, cardiovascular health and bone density while promoting fat loss and muscle toning.

The advantages of walking with a weighted vest

If you’ve already attached a weighted vest for a walk, you know it’s different from walking. This additional weight forces your body to engage more muscles, in particular your kernel, your hips and your legs. But the advantages go beyond the simple fact of feeling the burn. Here is why walking with a weighted vest can do wonders for your health.

1. Increase in calories

Adding weight to your walk increases the intensity of the activity. This means that you burn more calories at the same time compared to walking without any additional resistance. Studies suggest that wearing a weighted vest during walking can increase calories expenses up to 10-15%. It is a great way to accelerate fat loss or help maintain healthy weight. While doing something as simple and pleasant as walking.

2. Improved cardiovascular health

By incorporating an additional weight, walking with a weighted vest becomes more difficult for your cardiovascular system. This means that your heart has to work a little stronger, which causes heart health improvements over time. Research shows that walking with additional resistance can increase cardiovascular endurance, increase heart rate and promote global circulatory health.

3. Activation and muscle strength

Regular walking is mainly cardiovascular training. But when you add weight, it forces your muscles to work harder. This commitment leads to an improvement in muscle strength, especially in the legs, glutes and nucleus. Over time, this additional burden can contribute to muscle tone and even muscle growth, which is particularly beneficial as we age and start to lose muscle mass naturally.

4. Health and density of bones

Weighted walking is also fantastic for bone health. The additional weight creates a form of training in low impact resistance which encourages the development of stronger bone. As you move, your bones meet the impact and stress of the weight, stimulating bone formation. This can be particularly beneficial to prevent osteoporosis, which is a concern for many adults as they age.

5. Posture and central force

Walking with a weighted vest forces you to engage your nucleus more than ordinary walking. With this additional weight on your chest, you must stabilize your spine and improve posture. This natural strengthening of the abdominal muscles helps in equilibrium and prevents common pranks that many of us experience when they are seated or standing for long periods. The stronger heart muscles result in better posture, less back pain and overall effectiveness of global movement.

Why humans are supposed to walk more

Before going into the best ways to use a balanced vest, let’s step back and reflect on the reason why walking is so important. It is often underestimated as a “basic” exercise, but the truth is that our body has been designed for regular walking. In fact, walking is one of the most natural and oldest forms of exercise on which our ancestors have relied for survival.

From a physiological point of view, humans have evolved as endurance walkers. The first humans have traveled great distances to hunt, collect food and explore their environment. In fact, walking is one of the most natural ways for our body to remain healthy. Unlike racing or high intensity training, walking is easier for our joints, supports cardiovascular health and helps maintain healthy weight.

However, in our modern world, many of us have become more sedentary. We drive everywhere and we sit for hours at offices. Our daily movement has been replaced by technology and convenience. This has led to a range of health problems, from obesity to poor posture to an increase in stress levels. This is where walking – especially with a weighted vest – goes to a simple but powerful solution.

By leaving and walking more regularly, we return to our human nature and give our body the movement they want. The addition of a balanced vest goes further by giving us the additional physical challenge we need to become stronger, leaner and healthier.

Guidelines to make the most of a weighted vest

If you plan to add a weighted vest to your walks, it is essential to approach it with the good frame of mind. Here are some tips to make sure you get the best party of your new walking routine:

1. Start slowly

If you are new in the wearing of a weighted vest, start with a light weight. Gradually increase the weight when your body adapts. This will help you avoid tension or injury, especially if you are not used to carrying additional resistance during your walks.

2. Wear the vest correctly

Make sure the weighted vest is comfortable but comfortable. It must adapt safely on your shoulders and torso without rubbing or causing discomfort. Avoid placing the too low weight on your back, as it can cause discomfort and tension on your spine.

3. Concentrate on your posture

Since the weighted vest forces you to engage your heart and improve your posture, be sure to walk with a high and right spine. Avoid leaning forward or competing. A good posture will maximize the advantages and prevent unnecessary tension.

4. Mix it

Although walking with a weighted vest is excellent, it is also important to vary your training sessions. Alternate between walking with the vest and walking without him, and adding other forms of movement such as yoga or strength training to ensure a balanced physical form.

5. Listen to your body

If you feel discomfort or pain, take a break. Your body is your best guide, and it’s important to listen to it. If something does not seem well, adjust the weight, your posture or the duration of your walks.

My routine: short walks with a weighted vest

Now that you know the advantages and guidelines, let me share what I do. I adopted a simple routine that makes me feel energetic and rooted throughout the day. I aim for a few short walks every day, carrying my weighted vest and enjoying the sun.

I find that the 10 to 20 -minute walks are the ideal point. Not too long, not too short, but just enough to feel the advantages. I go outside, I put my vest (usually about 15-30 pounds) and I walk in my neighborhood. This is an ideal opportunity to empty my mind, get vitamin D and increase my energy levels.

The best part? It’s easy to respect. I do not engage in hours at the gymnasium, and I do not need special equipment other than my vest. It is a simple and effective way to support the natural movement models of my body while defying my muscles and stimulating my cardiovascular health.

Final reflections on weighted vests

Walking with a weighted vest is one of the simplest but most effective ways to improve your physical form and your overall health. It is a natural movement that helps us to recover the daily activity that our body wants. While offering the additional benefit of muscles strengthening, improving cardiovascular health and increasing bone density. Whether you are walking in the park, around the block or in the street, the addition of a balanced vest can transform your walk into a complete body training.

If you are looking for a low impact but very effective way to stay in shape, go out, tie up on your weighted vest and start walking. Your body will thank you.