Walking with a Weighted Vest
Backpacks often aren't attractive. Their weight is often unevenly distributed. And it's difficult to be sure exactly how much weight you are carrying. With a weighted vest you can control exactly how much you are carrying, which will easily allow you to increase that weight when you're ready.
Wearing a weighted vest increases the intensity of your workout, so you don't need to use intervals. And because of the higher intensity, the walks can be shorter than other walks if your focus is on strengthening your heart.
This program uses the Rating of Perceived Exertion (RPE) to gauge workout intensity. At the end of each session, be sure to remove the vest and stretch.
Vest |
Put 5 pounds in vest. |
Warm-up |
Walk slowly for 5 minutes, gradually getting up to a moderate speed. |
Workout |
Walk for 20 minutes on a flat surface, staying at a speed that keeps your RPE at 6 or above. |
Cooldown |
Move from a moderate speed to a slow speed. |
Vest |
Put 10 pounds in vest. |
Warm-up |
Walk slowly for 5 minutes, gradually getting up to a moderate speed. |
Workout |
Walk for 20 minutes on a flat surface, staying at a speed that keeps your RPE between 6 and 7. |
Cooldown |
Move from a moderate speed to a slow speed. |
Vest |
Put 10 pounds in vest. |
Warm-up |
Walk slowly for 5 minutes, moving up to a moderate speed. |
Workout |
Find a place to walk with hills or stairs. Walk for 5 minutes on a flat surface, staying at an RPE of 5 to 6. After 5 minutes, climb a hill or climb the stairs for 2 minutes. Go back to the flat surface for 5 minutes. Do this four times. |
Cooldown |
For the next 5 minutes, move from a moderate speed to a slow speed. |
Vest |
Put 10 pounds in vest. |
Warm-up |
Walk slowly for 5 minutes, gradually getting up to a moderate speed. |
Workout |
Find a place with hills or stairs. Walk for 4 minutes on a flat surface, staying at a speed that keeps your RPE between 5 and 6. Go to the hill or stairs and walk up them for 4 minutes. Go back to the flat surface. Do this four times. |
Cooldown |
For the next 5 minutes, move from a moderate speed to a slow speed. |
