Why is weighted walking effective? <\/p>\n
\u2018Weighted walking is a really accessible way of making a normal walk more challenging without having to run or completely change your routine,\u2019 she says. \u2018By adding load, you increase the demand on your muscles and cardiovascular system, so your heart rate<\/a> and energy expenditure can increase even at the same walking speed.\u2019<\/p>\n \u2018Research<\/a> shows that weighted vests can increase the metabolic cost [the amount of energy your body uses to perform an activity] of walking,\u2019 notes Jordan. \u2018And it also adds extra mechanical loading through the body, which is potentially useful as part of an overall program for maintaining strength and bone health as we age.\u2019 <\/p>\n Everything you need to know to get started <\/p>\n You might have seen some people using wrist and\/or ankle weights instead of or as well as a weighted vest \u2013 but Jordan advises opting for the latter. <\/p>\n \u2018A well-fitting vest keeps the load closer to the body and distributes it more evenly \u2013 ankle and wrist weights can alter normal movement and place extra stress on the joints, particularly when used repeatedly during walking.\u2019<\/p>\n As for how heavy you should go? \u2018For a beginner, lighter is definitely better. Around 5% of body weight is a sensible starting point, rather than putting on the heaviest vest you can tolerate,\u2019 advises Jordan. <\/p>\n To get used to the vest, she recommends starting \u2018with around 10-15 minutes, incorporated into a normal walk, at a comfortable but purposeful pace.’ So, it\u2019ll likely be easier to use a treadmill first. <\/p>\n \u2018You should still be walking with good posture and a natural stride. If the weight is causing you to lean forward, shorten your stride dramatically or change the way you walk, it\u2019s too heavy,\u2019 notes Jordan. <\/p>\n \u2018There is absolutely no need to march as fast as possible. Get used to carrying the load first, then gradually increase either the duration, pace or weight \u2013 not all three at once.\u2019<\/p>\n A beginner-friendly weekly weighted walking routine<\/p>\n For beginners, Jordan would \u2018start with two weighted walks a week, with at least a day between them.\u2019<\/p>\n If the 10-15 minutes in a light vest as part of your longer normal walk continues to feel comfortable for a couple of weeks, she recommends gradually increasing the weighted section to 20 minutes, then 25 or 30. <\/p>\n \u2018Only once the duration feels comfortable would I consider increasing the load slightly,\u2019 adds Jordan. \u2018But progression doesn\u2019t always have to mean adding more weight \u2013 you can make the walk harder by increasing your pace, including some hills or walking for a little longer.\u2019<\/p>\n An example of a specific structured beginner 30-minute workout, she says, would look like the following:<\/p>\n 5 minutes easy walking to warm up20 minutes alternating between 2 minutes brisk \/ 60 seconds easier5 minutes easy walking to finish<\/p>\n \u2018From there, I\u2019d progress by either increasing the brisk sections, adding some gentle hills or extending the overall distance\/time,\u2019 she notes. \u2018Hills are a great option because they increase the muscular and cardiovascular demand without needing to add more load.\u2019<\/p>\n The bottom line <\/p>\n While Jordan acknowledges how beneficial weighted walking can be \u2013 \u2018I think the important message is that we don\u2019t always need to do more exercise, sometimes we can simply make the movement we\u2019re already doing slightly more effective’ \u2013 she stresses the importance of other interventions, too.<\/p>\n \u2018I\u2019d see it as one part of the bigger picture alongside progressive strength training<\/a>, sufficient protein<\/a>, regular everyday movement and adequate recovery,\u2019 she notes, adding that \u2018the best weighted walk is still the one you can do consistently without pain.\u2019<\/p>\n \u2018If you experience back, neck, hip, knee or joint pain, stop and reassess,\u2019 advises Jordan. \u2018Anyone with existing musculoskeletal problems, balance issues or medical concerns should speak to an appropriate healthcare professional before introducing additional load.\u2019<\/p>\n Want to train like Liz Earle<\/a>?<\/p>\n Her PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n
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