We all know hiking can be an amazing way to stay in shape while not spending hours trudging away on a treadmill. But what should you do when those hikes are not as challenging as they used to be? You have three options to turn up the intensity. Increase speed, increase the steepness of the trail or increase the load you are carrying by using a weighted vest. So is hiking with a weighted vest the right choice to increase your hike intensity?
What is a Weighted Vest?
Weighted vests are typically used to add weight to your body while working out. You may have seen them before in the gym. The vest securely holds the additional weight close to your body while leaving your hands free. This is essential for hiking when going on steeper trails that may require scrambling and the use of your hands.
How to Begin Using a Weighted Vest While Hiking?
Where do you even begin when considering hiking with additional weight.
Are you ready for an increase in intensity?
Using a weighted vest can drastically increase the intensity of your hikes. This increase in intensity will put additional strain on the muscles ligaments and tendons in your legs. But its not just your legs that will be under additional strain your heart and cardiovascular system will also have to work harder.
Before considering adding a weighted vest hiking routinely in a must. you should be able to complete 2-3 hikes per week of the distance you would like to go for at least 2 weeks before adding weight.
Selecting a Vest
Its very important that a weighted vest fits properly to insure the vest is comfortable and doesn’t chafe. Adjustable straps are best to allow a custom fit. The vest should have removable or adjustable weights. This will allow you to adjust the weight as you progress and gain strength. Finally the weighted vest should evenly spread the weight across your torso on the front and back. This will allow you to add weight while not changing your center of gravity which helps with balance on rough trails.
Start Slow and Progress Gradually
Just like working out in the gym adding weight to your hikes should be done slowly and gradually. If you progress too quickly the risk of injury increases. Which can seriously set you back in the long run when you miss weeks of hiking. When increasing the weight of the vest only add three to five pounds at a time. Hike with this increased weight for a few trips before increasing again.
Monitor Your Exertion Level
As you progress and add weight it will effect how much effort it takes to get to the top of your favorite hike. Be sure to bring more water than you used to because you will be working harder particular on hot days. It may also be a good idea to pack some hiking snacks to enjoy at the halfway point since you will be burning more calories than before.
Who Can Benefit Most by Hiking with a Weighted Vest?
Hiking with a weighted vest is best for those who hike for physical fitness and have stopped progressing. If you now can easily climb the steep sections of the trail without getting out of breath or tired it may be time to start adding weight. Hikers to want to add muscle to their legs are another group that will benefit from wearing weighted vests while hiking. The additional weight will cause progressive overload in the legs particularly when climbing hills. Over time with increasing weight muscle mass and strength will increase.