In recent times, several fitness enthusiasts have taken up a low-intensity form of exercise, which involves carrying weights while trekking significant distances. This trend, known as rucking, whether done with a backpack or a weighted vest, has been observed to upgrade cardiovascular efforts. Author Michael Easter, who has also embraced rucking, points out the benefits of the exercise, especially for women. He opines that it is an ideal solution for the modern problem of a sedentary lifestyle.
Furthermore, Easter highlights the anatomical capabilities of humans, arguing that we are uniquely built to carry loads over considerable distances. This ability to move items over long distances is an inherent trait passed down through generations, useful in hunting, gathering resources, and transporting tools.
In light of this, Easter is of the belief that health scientists need to stick to rucking, as it could be one of the most beneficial exercise routines for women. According to him, rucking confers unique advantages for women, exceeding the benefits of other forms of exercise.
Walking in a weighted vest affords women a practical way to carry out resistance training, which is increasingly recognized as important as we age. Additionally, walking in a vest increases the heart rate and the exercise intensity without the higher impact of running or jumping. It was discovered by the University of New Mexico that slow treadmill walking while wearing a weighted vest can improve VO2 max, a measure of aerobic fitness.
Moreover, walking in a weighted vest may also help improve bone density. A study by Quality of Life Research found that participants who wore a weighted vest during exercise were able to increase their bone density.
Walking in a weighted vest is also a form of low-intensity endurance training, helping women meet their exercise requirements without even stepping foot in a gym. This might come as a relief for those who are averse to working out in a crowded environment or who may not have ready access to a gym.
In terms of the targeted muscles, walking in a weighted vest works the lower body muscles such as the quadriceps, hamstrings, glutes, and calf muscles. The vest also engages your core, trapezius and trunk stabilizing muscles.
Carrying a weight during a walk might not sound appealing to everyone at first, however, it can easily be incorporated into daily routines and gradually intensified. The exercise promotes cardiovascular health and provides a means to deal with stress. For people who enjoy running but are prone to injuries or pain, walking in a weighted vest could be a viable alternative.
To wrap up, whether you opt for rucking or walking in a weighted vest, the benefits are numerous, especially in terms of maintaining muscle mass and promoting bone health. It is also a great way to liven up otherwise sedentary lifestyles without having to commit to a strenuous workout regimen. The best part is that it is straightforward and doesn’t require any specialized gym equipment. With the extra bonus of being low impact, it is something that anyone can do consistently, which is the key to getting results in any fitness endeavor.
