Physical Therapist Reveals: How to Use a Weighted Vest for Weight Loss

Get ready to combine your two favorite things: Nature and hiking to lose weight. We’ll explore the science-backed benefits of using a weighted vest for weight loss, how to properly wear one, and how to incorporate it into your workouts.

As a physical therapist I always share (preach), the best workout is the one you actually do! So make it fun and fit your lifestyle.

So if you’re like me and want to be outside in Nature for a workout instead of a fluorescent filled smelly gym, you should definitely consider adding a weighted vest or even a hydration hiking bladder to your workout to lose weight faster.

A weighted vest is a versatile piece of equipment that can help you burn more calories, build strength, and improve your overall fitness and health level.

One of the main benefits of using a weighted vest for weight loss is that it can help you burn more calories during your workouts. By adding extra weight to your body, you’ll be increasing the intensity of your exercises, which can help you burn more calories and fat.

Additionally, hiking with a weighted vest can help you build strength and improve your overall fitness level, making it easier to tackle more challenging workouts in the future.

We all can use a little bit of that, right? 😃

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Benefits of Using a Weighted Vest for Weight Loss

Adding a weighted vest to your workout routine can offer numerous benefits when it comes to weight loss. Here are some key takeaways to consider:

TL;DR: Key Takeaways

• Using a weighted vest during exercise can help increase the intensity of your workouts, allowing you to burn more calories and lose weight more effectively.
• Weighted vests can help improve your strength and endurance, making it easier to perform resistance exercises and cardio workouts.
• Wearing a weighted vest during bodyweight exercises can help build muscle and improve overall fitness.
• It’s important to choose the right weight for your vest – aim for no more than 10% of your body weight.
• Always consult with a healthcare professional before starting a new exercise routine.

Keep reading until the end to learn about how you can actually use a hydration bladder as a weighted vest!

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Quick Tips from a Physical Therapist and Hiking Junkie

Increased Intensity and Calorie Burn 💥

One of the main benefits of using a weighted vest for weight loss is that it can help increase the intensity of your workouts. The added weight provides resistance, making it more challenging to perform exercises like running, jumping jacks, or lunges. This increased intensity can help you burn more calories and lose weight more effectively.

Improved Strength and Endurance 💪

Wearing a weighted vest can also help improve your strength and endurance. By adding extra weight to your body, you are forcing your muscles to work harder, which can help improve your overall fitness level. This can make it easier to perform resistance exercises and cardio workouts, allowing you to push yourself further and achieve better results.

Bodyweight Exercises and Muscle Building 🤸🏽‍♀️

Weighted vests are also great for bodyweight exercises, such as push-ups, squats, and pull-ups. By wearing a weighted vest during these exercises, you can add extra resistance, making it more challenging and helping to build muscle. This can help improve your overall fitness level and make it easier to perform other exercises.

Choosing the Right Weight ✅

When using a weighted vest for weight loss, it’s important to choose the right weight for your vest. Aim for no more than 10% of your body weight to avoid putting too much strain on your body. For example, if you weigh 150 pounds, your vest should not exceed 15 pounds.

Your Weight in lbs	Ideal Vest Weight
125	5 – 12.5
150	6 – 15
175	7 – 17.5
200	8 – 20

Consult with a Healthcare Professional 👩🏻‍⚕️

Before starting any new exercise routine, it’s important to consult with a healthcare professional. They can help you determine if using a weighted vest is right for you and provide guidance on how to incorporate it into your workout routine safely and effectively.

Overall, using a weighted vest for weight loss can offer numerous benefits when used correctly. By increasing the intensity of your workouts, improving your strength and endurance, and building muscle, you can achieve your weight loss goals more effectively.

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🔥 🥾 Related Reading:
Tired of blisters? Here’s my anti-blister sock review
Hiking safely with Plantar Fasciitis

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Exactly How a Weighted Vest Can Help You Burn More Calories

Wearing a weighted vest during physical activity can help you burn more calories and potentially lead to weight loss. According to a study conducted by the American Council on Exercise, wearing a weighted vest that amounts to at least 15 percent of your total body weight can help you burn up to 12 percent more calories during physical activity.

The reason for this increase in calorie burn is due to the extra weight provided by the vest, which causes your body to work harder and expend more energy.

This extra energy expenditure can lead to an increase in heart rate, which can lead to a higher calorie burn.

Wearing a weighted vest during physical activity can also help to increase muscle mass, which can lead to an increase in basal metabolic rate (BMR).

This increase in BMR means that your body will burn more calories even when you are at rest, which can lead to long-term weight loss.

In addition to potentially aiding in weight loss, wearing a weighted vest during physical activity can also help to improve bone density.

The extra weight provided by the vest puts pressure on your bones, which can stimulate the growth of new bone cells and help to fight bone loss.

It is important to note that wearing a weighted vest during physical activity should be done safely and gradually. The weight of the vest should not exceed 10 percent of your body weight, and it is recommended to start with a lighter weight and gradually increase as your body adjusts.

Tips for Maximizing Calorie Burn

To maximize your calorie burn during weighted vest walking, consider the following tips:

• Start with a light weight: If you’re new to weighted vest walking, start with a light weight and gradually increase the weight as you adapt to the added resistance. A vest that’s 5-10% of your body weight is a good starting point.
• Mix up your routine: Vary your distance, incline, and speed to keep your body challenged and prevent plateauing. You can also incorporate bodyweight exercises like pushups or bench press to maximize your calorie burn.
• Stay safe: Use an adjustable vest that fits snugly to your body to prevent injury and ensure proper form. Avoid using tactical vests or vests that are too heavy, as they can put unnecessary strain on your bones and joints.
• Consult a professional: If you’re new to exercise or have a pre-existing condition, consult a professional before incorporating weighted vest walking into your routine. They can provide guidance on how to safely and effectively use a weighted vest for your specific needs.

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How You Can Incorporate a Weighted Vest into Your Workouts

If you’re looking to add an extra challenge to your workouts, a weighted vest can be a great option. Here are some easy ways to incorporate a weighted vest into your routine in the Great Outdoors:

Squats and Lunges

Squats and lunges are great exercises to do with a weighted vest. The added weight will increase the challenge and help you build strength in your legs. Start with a lighter weight and gradually work your way up as you get stronger.

Plank and Pull-Ups

The plank and pull-ups are two bodyweight exercises that can be made more challenging with a weighted vest. The added weight will help you build strength in your core and upper body. Use can use a bench to make the plank easier or use a rubber band to make the pull-up easier.

Pushups

Pushups are another bodyweight exercise that can be made more challenging with a weighted vest. The added weight will help you build strength in your chest, shoulders, and triceps. Again, you can modify the exercise by doing a pushup off the bench or wall.

Stairs and Aerobic Exercise

If you’re looking to add some cardio to your workout, a weighted vest can be a great option. Try walking up and down stairs with a weighted vest or doing aerobic exercises like jumping jacks, high knees, or running in place. The added weight will help you burn more calories and increase the challenge.

Hamstrings

The hamstrings are a muscle group that can be difficult to target. Try doing exercises like a Romanian deadlift, or single leg Romanian deadlift.

📹 Check out my youtube outdoor workout videos.

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How to Choose the Right Weighted Vest

When it comes to choosing the right weighted vest for weight loss, there are several factors that you need to consider. Here are some of the key factors to keep in mind:

Weight Load Capacity

The weight load capacity is one of the most important factors to consider when choosing a weighted vest. You want to make sure that the vest you choose can hold enough weight to challenge you during your workouts. Generally, weighted vests come in a range of weight load capacities, from as low as 4 pounds to as high as 80 pounds or more.

Material

The material of the weighted vest is also an important factor to consider. You want to choose a vest that is made from high-quality materials that are durable and comfortable to wear. Some common materials used for weighted vests include neoprene, nylon, and mesh.

Pockets

Pockets are another important feature to consider when choosing a weighted vest. Pockets allow you to add or remove weight from the vest as needed. Look for a vest with multiple pockets so that you can adjust the weight load to suit your needs.

Velcro Straps

Velcro straps are used to adjust the fit of the vest. Look for a vest with adjustable straps so that you can get a snug, comfortable fit. Make sure that the straps are strong and durable so that they don’t come loose during your workouts.

Padding

Padding is important to ensure that the vest is comfortable to wear. Look for a vest with thick, comfortable padding that will help distribute the weight evenly across your body.

Safety

Finally, safety is a key consideration when choosing a weighted vest. Look for a vest that is designed with safety in mind, with features such as reflective strips to ensure that you are visible when working out in low light conditions.

By considering these factors, you can choose the right weighted vest for your weight loss goals and ensure that you get the most out of your workouts.

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How to Properly Wear a Weighted Vest

When it comes to weight loss, wearing a weighted vest can be a great way to add intensity to your workouts. However, it’s important to wear the vest properly to avoid injury and get the most out of your exercise routine. Here are some tips on how to properly wear a weighted vest:

1. Choose the Right Weight

When selecting a weighted vest, it’s important to choose the right weight for your fitness level. If you’re new to wearing a vest, start with a lighter weight and gradually work your way up. A good rule of thumb is to choose a vest that is 5-10% of your body weight. For example, if you weigh 150 pounds, start with a vest that weighs between 7.5-15 pounds.

2. Adjust the Fit

Make sure the vest fits snugly but not too tight. You want to be able to move freely and breathe comfortably while wearing the vest. Adjust the straps and buckles to ensure a secure fit. The vest should sit comfortably on your shoulders and not slide around or shift during exercise.

3. Focus on Form

When wearing a weighted vest, it’s important to focus on your form. Keep your shoulders back and down and engage your core muscles to maintain good posture. Avoid leaning forward or hunching over, as this can put extra strain on your back and shoulders.

4. Start Slowly

When first starting out with a weighted vest, it’s important to start slowly and gradually increase the intensity of your workouts. Begin with low-impact exercises such as walking or light jogging and gradually add more intensity as your fitness level improves. Avoid wearing the vest for long periods of time, as this can put extra strain on your joints and muscles.

5. Consider Ankle or Wrist Weights

If you’re looking to add extra resistance to your workouts, consider using ankle or wrist weights in addition to a weighted vest. These can help to target specific muscle groups and add variety to your exercise routine.

By following these tips, you can safely and effectively incorporate a weighted vest into your weight loss routine. Remember to always listen to your body and adjust the intensity of your workouts as needed.

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Safety Considerations When Using a Weighted Vest

When using a weighted vest for weight loss, it’s important to take safety considerations into account to prevent injuries. Here are some tips to keep in mind:

Consult with a Physical Therapist or Doctor

Before you start using a weighted vest, it’s important to consult with a physical therapist to ensure that you are fit to use one. A physical therapist can help you determine the appropriate weight of the vest and the exercises that are safe for you to perform.

Choose the Right Weight

Choosing the right weight for your vest is crucial to prevent injuries. The maximum weight of the vest should not exceed 10% of your body weight. For example, if you weigh 150 pounds, your vest should not weigh more than 15 pounds.

Start Slow

When you first start using a weighted vest, start slow and gradually increase the weight and intensity of your workouts. This will help your body adjust to the added weight and prevent injuries.

Check for Fractures

If you have a history of fractures or any bone-related injuries, it’s important to check with your doctor before using a weighted vest. Using a weighted vest with a fracture can worsen the injury and delay the healing process.

Use Proper Form

Using proper form is crucial when using a weighted vest to prevent injuries. Make sure to maintain good posture and avoid overexerting yourself. If you feel any pain or discomfort, stop immediately and take a break.

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Alternatives to Weighted Vests

You don’t need to purchase a specialized device for hiking or walking with a weighted vest. One of my preferred methods to intensify my hiking workout is by wearing a hydration bladder filled with water weight, which becomes easier as I drink more water – a win-win situation! Additionally, most hydration bladders come with small pockets where you can store some essentials, such as cornhole bags, which will add some weight to your walk.

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Final Verdict

Using a weighted vest can be an effective way to enhance your weight loss efforts. By adding extra weight to your body, you can increase the intensity of your workouts and burn more calories. This can help you lose weight faster and build lean muscle mass.

In addition to weight loss, using a weighted vest can also have other benefits. It can help improve bone density and athletic performance by adding resistance to your workouts.

However, it’s important to use a weighted vest safely and effectively. Make sure to choose a vest that fits properly and is comfortable to wear. Start with a lower weight and gradually increase as you become more comfortable. It’s also important to use proper form during your workouts to avoid injury.

Frequently Asked Questions

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