The Advantages and Risks of Walking With Weights

Date: July 17, 2021

The use of weights has been around for a long time. Someone jogging on the treadmill while holding dumbbells, wearing ankle weights, or wearing a weighted vest is not uncommon. You may have even observed folks doing the same thing while wandering around your area.

As a physiotherapist, I'm frequently asked if folks who add this extra weight are on to something. Is there really any advantage to putting more weight on your body when? Are there any hazards if there are benefits? In this essay, I'll go over the advantages and disadvantages of walking with weights so you can determine if it's worth trying.

Walking With Weights Has Its Advantages Walking with weights has its advantages. In a nutshell, it has the potential to help you gain muscle and burn more calories. It may even cut down on the amount of time you spend working out. Let's take a closer look at these advantages.


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More Calories Burned

When you walk with a weight vest, ankle weights, or hand weights in your routine, you will burn more calories than if you did not. This is because your body now needs to use more effort to move the extra weight, allowing you to burn more calories while walking.

If you're going to employ this strategy, make sure the weights you choose aren't too heavy so you don't overwhelm your body and cause excessive joint tension. I would suggest limiting yourself to weights under five pounds. Wear a heart rate monitor or to keep track of how many more calories you burn.

Muscle Growth

Walking while carrying weights can help you gain muscle. This is because lifting weights requires your body to work harder. The more times you do this exercise with weights, the more muscle you'll create in your legs to adapt to the additional burden you're carrying.

If you want to gain muscle, you'll need to figure out where you'll carry the weights while walking. Dumbbells should be carried when walking if you want to create additional muscle in your arms and shoulders. If you want to gain muscle in your legs, though, you should walk with ankle weights on. You might also wear a weighted vest while walking because your leg muscles will be doing the majority of the lifting.

Reducing the amount of time required to exercise

Those of you who find it difficult to find an hour to workout may want to consider walking with weights. This is because adding weights to your workout can help you burn more calories faster. As a result, you won't have to walk nearly as far as you would if you weren't utilising weights.

This procedure, in my opinion, should only be utilised when you're short on time and not as part of your regular regimen. You must follow the rules.

Walking With Weights Has Risks

Walking with weights has its advantages, but there are also some risks to be aware of. Let's look at the dangers of walking with weights in more detail.

Cartilage Injuries

This is correct. When you walk with more external weight on your body, the cartilage that surrounds your joints can break down. This is especially harmful since it can result in early joint deterioration. Walking might be exceedingly unpleasant if this happens.

It's best to consult your physician beforehand. They can run a bone scan to see if walking with weights is safe for you. If you already have arthritis or a bone issue, it's best to avoid putting further strain on your joints by finding another way to exercise.

Stress Fractures Possibility

You're more likely to get a stress fracture in your lower legs or feet if you bear more external load (weights) for longer distances. This occurs because your body is unable to adapt to the increased pressure on your bones and joints.

If you're going to do it with weights, start with very modest weights and gradually increase to bigger weights over time. Your body will be able to adjust adequately as a result of this.

Increased Strain on Your Organs

When you add weights to your walking regimen, your body systems, such as your heart, will have to work harder to give enough oxygen to your body.

This may appear to be a beneficial thing because it will improve your aerobic fitness and stamina. Any additional strain, however, can be exceedingly harmful and destructive for those of you who have underlying and lung issues. Before attempting anything, it's best to seek counsel from your doctor.

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