I purchased an adjustable Weighted Vest in October and started with a weight that was approximately 6% of my body weight. The goal was to work my way up to carrying 10% of my body weight. When it comes to exercise, I think it's always best to start small and build from there. I opted for an adjustable vest, one that had modifications so that it fit my body comfortably but was also adaptable, in that I could increase the weight as my endurance increased too. I have a dog so I started wearing the vest as I was out for our regular walks. In the beginning, I walked for 20 minutes but as time went on, and I enjoyed how I felt using it, I upped my walks to 40 minutes and sometimes even squeezed in two walks a day.
How to Calculate how much weight to carry:
I suggest starting lighter, you can always increase the weight as your body adapts to carrying the extra load. As mentioned, I started carrying 6% of my total body weight and slowly increased the weight by 2lb increments as I felt ready to up the challenge.
For example, if you weigh 140 pounds, I would start with carrying 8lbs and gradually work your way up to 14lbs. If you weigh 180lbs, I would begin with a weight of 10lbs and work your way up to 18lbs.
The Results were OUTSTANDING!
Before I began, I weighed myself and took measurements from 3 areas of my body: chest, waist, and hips. I recorded the results for 8 weeks.
I lost a total of 2.5", with the largest loss occurring in my waist. And I gained weight, a total of 7lbs. I lost inches but gained weight.
*It's important to remember muscle is more dense than fat, so you'll take up less space while weighing more if you're losing fat and gaining muscle in its place.
Why I love it and still use it every day:
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I'm in my 40s, in Menopause, have been diagnosed with osteopenia, and wanted an activity that stepped up my everyday walking but didn't come with high impact. Ladies, if that also sounds a little like you, I find that high-impact workouts just don't work for our bodies anymore. Finding workouts that are fun, challenging, create results, and have less impact on the body can be game changers!
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I've seen a 1.5" reduction in my waist! Yep, you read that right. I lost a total of 1.5" from my waist in less than 2 months
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It changes walking, from a simple stroll to a FULL BODY workout!
By adding the extra weight to my walking I noticed great things happening to my body:
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An Increase in Calories Burned
Research shows that it can, on average, increase your calorie burn by anywhere from 10-30% depending on how much weight you add, combined with the intensity of your walk. This means you can burn more calories in the same amount of time.
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Enhances Your Cardiovascular Health
Walking with weight makes your heart and lungs work harder. As your body works harder to transport the extra weight, your cardiovascular system is forced to adapt and become more efficient.
Personally, I noticed a big difference when I was running up the stairs and I have a lot of stairs in my house! I was able to run up the stairs with ease.
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Strengthens Muscles
While walking is primarily a lower-body workout, adding a weighted vest engages more muscles than just your legs. As your body carries the added load, your core muscles (your abdominals and lower back) become activated to help maintain stability and posture. Additionally, your upper body muscles, including your shoulders and arms, are engaged as you swing your arms to maintain balance. Carrying weight while walking turns the walk into a Full Body Workout!
Partway through my weighted vest experiment, I saw my RMT and she commented on how much more muscle I had in my arms and legs! Additionally, after 2 months of wearing it, I lost inches from my body and gained weight. Hello, muscle!
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Improves Bone Density
Weight-bearing activities, like walking with a weighted vest, are essential for maintaining strong bones and reducing the risk of osteoporosis. Wearing a weighted vest increases the stress placed on your bones, prompting them to become stronger and denser in response.
I go for yearly Bone Density Scans so will update my results after I get my next scan.
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Improves Posture & Balance
Carrying extra weight forces your body to maintain better posture and engage your core more effectively to stay balanced. The added resistance helps activate muscles along your spine and in your abdomen, leading to improved posture over time. Adjustable weighted vests are chiropractic-approved!
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Thinking about adding a Weighted Vest into your routine, here are my tips for using a Weighted Vest:
1: Start Light. As mentioned above, I started with 6% of my body weight and week by week gradually increased it by 2 pound increments until I reached 10% of my body weight. Slow and steady wins the race. Purchasing an adjustable vest is key to not overdoing it and avoiding injuries.
2. Gradually increase the intensity. With how much weight you carry but also how long you wear it. Do not exceed 45 minutes at a time. Research shows it can stress out your nervous system if you exceed 45 minutes in one walk.
*Always remember it's important to listen to your body.
Not sure which weighted vest is right for you? Here is the vest I purchased.
P.S. It's on sale right now!!
There are two sizes with different levels of maximum weight. Pick the one that suits your body best while keeping in mind the 6%-10% goal of total weight carried. If you have any questions, comment below!
Your's in good health,
Dr. Lindsay
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Dr. Lindsay Grieve
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