Adding weight to your walk or to any cardiovascular exercise is going to put another dimension onto your fitness. What this means is – its all good!
There are many ways to increase the number of calories you burn during an exercise.
One way is the move more and move faster – this means to pick up the pace and swing your arms while you walk.
Another way is add some weight either carrying some hand weights or to wear a weighted vest.
Walking With Ankle Weights
***Do NOT walk while wearing ankle weights***
These are really hard on your knees during walking. Although ankle weights are really, really great for other exercises.
The basic calorie’s burned math indicates that the number of calories the typical person burns will be higher during a vigorous walk and swinging their arms so why even consider carrying weights while walking?
Carrying weights while walking
If you incorporate a day or two with a weighted vest or hand weights you will be increasing your overall metabolism and toning your body at the same time. Consider how often you have read that your body adjusts to the same exercise and adapts quickly. This is why you will experience plateaus in your weight loss and fitness performance.
Whether you walk every day now or are considering a new walking program, you can completely avoid those exercise plateaus and assist pulling yourself over those weight loss plateaus just by shaking up your walking routine a couple times a week.
If you normally go out once a day for a 20 minute or so walk, then on two days increase your pace and swing your arms, and on another two days keep your usual walking pace and put on a weighted vest. This will shake things up and over all improve your fitness level and increase your metabolism.
Should you choose to carry the weight using small dumbbells, just carrying the couple of extra pounds is going to increase the number of calories you burn but I would suggest you not swing your arms too intensely, instead you can be doing bicep curls and shoulder raises while you walk if you want to add some muscle toning exercise.
Wearing a weighted vest leaves your arms free to swing and you can likely add more weight to the vest and carry it comfortably around your body allowing you to increase your fitness level even more.
Benefits of walking with weights
Adding weight will increase your stamina, develop your muscles, improve your metabolism and make your legs feel powerful – you are building your muscle strength and you are developing endurance.
So if you want to improve your metabolic, cardiovascular, or fitness performance, consider walking with weights.