Weight Vest Walking for Fitness!

The ideal weight of a vest for fitness, osteoporosis prevention, and weight loss varies based on your fitness level and specific goals.

Some possible weight Recommendations: 

1. Fitness and Strength Building: For general fitness, the vest should be around 10-20% of your body weight. This will help increase the intensity of bodyweight exercises like squats, lunges, and push-ups.
2. Osteoporosis Prevention: For bone health and osteoporosis prevention, start lighter (around 5-10% of body weight) and focus on weight-bearing exercises like walking, stair climbing, or bodyweight strength training.
3. Weight Loss: For weight loss, a vest around 5-10% of your body weight is effective. The key here is sustained cardiovascular activity, such as walking, rucking, or jogging, which increases calorie burn without overloading your joints.

 Sample Weight Vest Routine:

1. 1. Warm-up (5 minutes): - Light jogging or brisk walking with the vest on. - Dynamic stretches (arm swings, leg kicks, hip circles).
   2. Circuit (Repeat 3 times): - Bodyweight Squats (15 reps) Wear the vest to add resistance. Focus on form. - Push-ups (10-15 reps) Keep a strong core; modify by dropping to knees if necessary. - Walking Lunges (10 reps each leg) Take long steps and lower until both knees are at 90 degrees. - Step-ups (10 reps each leg) Use a sturdy box or step, pushing through the heel on each rep. - Jumping Jacks (30 seconds) Keep up the intensity while maintaining control.
   3. Cooldown (5 minutes): - Slow walk, followed by static stretching for the major muscle groups (hamstrings, quadriceps, chest, and shoulders). You can modify the routine as your strength improves. If you're a beginner, start with lower weight and gradually increase it for better results without risking injury. Always check with your doctor first to be sure weighted vest or rucking is for you. The vest we recommend for most women around 5'4" is the Women's 30 lb. Compact. The benefit is that it can be adjusted in 5 lb. increments from 5, 10, 15, 20, 25, 30.

If you're stronger go for more weight. Consult your doctor first.