Walking with a Weighted Vest for 30 Days - What to Expect, ft.
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- Опубліковано 12 тра 2024
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References [Copy & Paste DOI into Search Engine]
[1] doi:10.1016/j.eclinm.2020.100338
[2] doi:10.1073/pnas.1715687114
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#rucking #weightedvest
"What can mice tell us? Nothing! Because they're mice and can't speak." I always appreciate the deep profound knowledge ❤
I wear a 40kg weight vest for 30 min walks 5 times a week. Built up to the weight over a period of months. Have to really focus on posture. Have to pad the shoulder straps with towels to prevent compression pain. Feel invincible after removing the vest, it’s feels like walking on air. Huge fitness benefits.
I was formerly one of the skinny fat women who had osteoporosis. In three years of using a weighted vest/backpack on my walks & hikes, my diagnosis went from osteoporosis to osteopenia. I also lift heavy weights and exercise with bands, daily I take Vitamin K2-MK7, Vitamin D, make sure I get in my calcium of around 1,200 mg and eat almost 1 gram of protein per pound of my bodyweight. This resulted in gaining lean weight, that I needed to put on. I did this because I didn't want to take Prolia, which was prescribed by my Dr., who firmly told me that none of these things would work. I'll admit, though, that my success to stick with the plan is partly motivated by my attitude of 'I'll show him it works!' So, I suppose that Dr. is somewhat responsible for my added bone mass anyway😂
I remember when you had like 5k subs jesus you've come a long way man, so happy for you!!
I walk 4 miles about 4 to 5 times per week. I have a weighted vest but I really prefer to walk with 6 lb handweights in each hand. I find that my arm muscles are engaged and it tones my shoulders. In my experience, it is a "harder" workout than wearing a weighted vest. I keep my arms bent at the elbow and swing my arms.
I tried an 8 lb weighted vest for a 1 mile/day walk and after a few days my knees hurt so much I couldn’t walk at all for 2 weeks. 😫 Life is different after a certain age. At a time when exercise is even more important, it is also the most risky. The sweet spot between enough and too much becomes very small.
This should be the punishment for everyone telling a obese person to "move more". :) I lost 100 pounds since February 2023 and I could seriously not begin to walk longer distances until I lost my first 40.
I've been walking with a weighted vest (50 lbs) for 18 monrhs with zero days missed, it feels like you're flying when you're not wearing it. Also leans you out and helps get you shredded. And my legs massive now.
Thanks for breaking down the science behind my experience, Nic! Always such a pleasure to chat and learn with you 🙏❤️
There is a group of individuals that wear extra weight for several hours five days a week. Letter carriers.
I really like this new format of taking personal experiences and putting it into context with studies. It's not something I see a lot of people doing and it's refreshing and I thought it was cool.
Thanks for this update. My vest experience has been great - 50 pounds for hikes in various nearby parks as well as in the neighborhood, usually in the 60-90 minute range 5 days per weeks seasonally. This very quickly changed by posture (favorably). My sandbag vest has 5x 5 pound sleeves front and back and in order to move forward a slight forward tilt is favorable to building momentum. That tilting loads the abs and over time really hardens the core. Really. As mentioned in your video the shoulder loading was challenging, but firmed up my upper back as well as lower back. Of course quads get tortured too and recover well. I walk with flat rubber-soled trendy barefoot style canvass shoes and avoid concrete and asphalt as much as possible in favor of natural hiking trails, including the challenging trials with elevation issues. Walking on trials with sticks and stones really works out one's ankles, knees and hips. It also works out one's judgement. I recommend being careful if you're walking with a large dog prone to pouncing. If so you'll learn to crouch and lean to avoid being tipped over and dragged down the trail (or steps!). I'm an old dude, almost 70, let's say extremely scrawny fit and can dead-lift and squat 1.5x my weight. One point of advice is to develop a rigorous deep breathing style. I breath in deeply through the nose and exhale hard in a controlled flow, but that's a different conversation. BTW I augment the walks with weighted squats and side lunges, as well as the Shaolin-Kung-Fu-style "ma bu", or horse stance, which is one of the most satisfying daily body-weight routines (daily wake-up = pushups, V sit-ups, squats, planks, lunges, and horse stance before coffee!). If you want to attract attention at the park balance on a rock in a tree pose in the 50 pound vest with a 100 pound dog on a leash and do one-leg half-squats. People will comment on the dog of course.
so that's why knights wore that armor.
I'm 42 years old and do 5 miles 3 times a week with 16lbs plate carrier in 60 minutes. Just some practical tips. If you are wearing a plate carrier and experience strain in your traps. You can look into pads that goes around the shoulder straps. This really helps you avoid shrugging to keep the weight stable. If you use AR500 steel plates in a carrier get pads for the chest and back just to make it a bit more comfortable (it adds some give to the hard plates not rubbing you and compressing your chest). Also if you wanted to go up in weight you can easily add mole pouches or even a mole back pack with a camel back for water. Every 1 mile I do pushups, squats and lunges. In the beginning its really sucks, but over time you feel stronger and like she said. If you dont have the vest on you feel like you are floating almost.
Did some weighted vest training 10 years ago in preparation for an 8-day trek up Kilimanjaro although I found it more specific and beneficial for trekking to use a backpack since the weight is always pulling you backward, so your abs are always working to pull your upper body forward. Do this type training on high hilly trails and you will be ready to tackle the mountains, endurance wise. Altitude training is another story.
"Hunger" can be cravings for minerals/nutrients etc. Walking around w extra weight, just like exercise, will lower the blood sugar and those who are not "fat adapted" will feel like they're dying of energy loss. Getting fat adapted also requires nutirents for the "new" chemistry and using nutrients can trigger cravings for these.
I use both a weighted vest (25lbs) and a belt (20lbs) for up to 45 minutes each day. I do squats and lunges with them on, often on a vibration plate. Yeah, I got it all! I started a year ago to increase my bone density, which only went up 1%. I didn't know it is normal. BD cannot ever return to normal. I should be glad I gained that 1% back.
So interesting!
TLDR: Toddlers are nature’s weighted vests.
Your science content on UA-cam is truly impressive! Keep up the great work!