You have probably seen people in your neighborhood wearing small weighted vests. They have become popular for a few reasons:

• Improve cardiovascular fitness
• Support bone density
• Increase calorie burn
• Provide a low impact way to train endurance

Start Light
Begin with 5 to 10 percent of your body weight. Do not make my mistake. I started with 30 percent right away. The next day my back, calves, and feet were wrecked. Learn from me. Start small.

As you get stronger you can increase weight. Once you add more, the training looks more like rucking. Rucking is basically hiking with a weighted pack. Some people carry 40 to 50 pounds or more - but this takes a lot of time to work up to.

Cardio Benefits & Bone Density

The number one thing I value with weighted vests is the cardiovascular benefit. With that said, weighted vests are not my go-to for building muscle or bone density for most people.

Here is the reason I really like the vest as it relates to cardio...

Adding weight raises my heart rate into Zone 2 while walking. For many people, walking alone is not enough to reach that level. A vest makes the difference.

Zone 2 is roughly 65 to 75 percent of your maximum heart rate. At this pace you:

• Can talk, but you feel winded
• Burn fat as a main fuel source
• Build endurance and support heart health

Walking with a vest gets you into Zone 2 with less impact than running, which makes it more accessible. You do not need a treadmill or gym membership...simply step out your front door.

In my view, if you rely on the vest for muscle growth or bone density, it falls short. I will cover this in more detail in my next newsletter.

Practical takeaways:

• Start with 5 to 10 percent of your body weight
• Use a vest to reach Zone 2 while walking
• Keep it low impact and consistent

Dedicated to your health and performance,

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