I wear a 40kg weight vest for 30 min walks 5 times a week. Built up to the weight over a period of months. Have to really focus on posture. Have to pad the shoulder straps with towels to prevent compression pain. Feel invincible after removing the vest, it’s feels like walking on air. Huge fitness benefits.
In statuary and reliefs, Roman soldiers are shown with enormous calf muscles. Others are not. They walked wearing armour. Juvenal also draws our attention to this physical feature of the solider: JUVENAL, SATIRE XVI 7 Let us first consider the benefits common to all soldiers, of which not the least is this, that no civilian will dare to thrash you; if thrashed himself, he must hold his tongue, and not venture to exhibit to the Praetor the teeth that have been knocked out, or the black and blue lumps upon his face, or the one eye left which the doctor holds out no hope of saving. If he seek redress, he has appointed for him as judge a hob-nailed centurion with a row of jurors with brawny calves sitting before a big bench. For the old camp law and the rule of Camillus still holds good which forbids a soldier to attend court outside the camp, and at a distance from the standards.
I've been walking with a weighted vest (50 lbs) for 18 monrhs with zero days missed, it feels like you're flying when you're not wearing it. Also leans you out and helps get you shredded. And my legs massive now.
If I had known this when I was 13-14yo playing all types of Sports, especially baseball, basketball and some football, and Track I would have had some very good speed times. Im 60yo and compete as if I was 35 or 40yo and look like a 40yo, cause Ive always had an addiction to working out and health, even when I was married, I stayed in shape...I use a 30lb Weighted Vest during my weekly workouts 3x a week hour a day, and for fun I will take it off and let someone hold it, and they usually drop it cause they say its heavy men and women....
@@maureen3770 I wouldn't recommend starting with that weight, obviously. I worked my way up, from 20 to 30 and then 50 when I adapted. Still haven't missed a day.
I really like this new format of taking personal experiences and putting it into context with studies. It's not something I see a lot of people doing and it's refreshing and I thought it was cool.
What I'd REALLY like to see is a million subs ... but without losing the independence and authenticity (and nerdiness, although as an older person I dislike the term nerd as it was an epithet when and where I grew up). A million subs is where you start to reach the level of influencing government choices, and god knows our governments make BAD choices in the healthcare domain (mostly influenced by self-interested corporate money). Somebody should explain to Rob Ford that the OMA "gatekeeping" the number of doctors in Ontario when there is a massive shortage of PCPs is really NOT in the best interests of his constituents (but IS in the best interests of the OMA who have a clear conflict).
Thanks for this update. My vest experience has been great - 50 pounds for hikes in various nearby parks as well as in the neighborhood, usually in the 60-90 minute range 5 days per weeks seasonally. This very quickly changed by posture (favorably). My sandbag vest has 5x 5 pound sleeves front and back and in order to move forward a slight forward tilt is favorable to building momentum. That tilting loads the abs and over time really hardens the core. Really. As mentioned in your video the shoulder loading was challenging, but firmed up my upper back as well as lower back. Of course quads get tortured too and recover well. I walk with flat rubber-soled trendy barefoot style canvass shoes and avoid concrete and asphalt as much as possible in favor of natural hiking trails, including the challenging trials with elevation issues. Walking on trials with sticks and stones really works out one's ankles, knees and hips. It also works out one's judgement. I recommend being careful if you're walking with a large dog prone to pouncing. If so you'll learn to crouch and lean to avoid being tipped over and dragged down the trail (or steps!). I'm an old dude, almost 70, let's say extremely scrawny fit and can dead-lift and squat 1.5x my weight. One point of advice is to develop a rigorous deep breathing style. I breath in deeply through the nose and exhale hard in a controlled flow, but that's a different conversation. BTW I augment the walks with weighted squats and side lunges, as well as the Shaolin-Kung-Fu-style "ma bu", or horse stance, which is one of the most satisfying daily body-weight routines (daily wake-up = pushups, V sit-ups, squats, planks, lunges, and horse stance before coffee!). If you want to attract attention at the park balance on a rock in a tree pose in the 50 pound vest with a 100 pound dog on a leash and do one-leg half-squats. People will comment on the dog of course.
Walk on the beach with soft sand. That works your ankles the most. Try some dunes if you really want a workout. My choice of footwear since the late 90's has been oliver steel cap shoes. They are a boot but shaped like a shoe. In the odd situation I've worn normal shoes I find when I walk I'm comically lifting my legs up high expecting the weight.
@@Retro-Iron11 I will look for sand opportunities as it is rare in Ohio. My Delta Skymiles have taken we to super beaches on Southern Java, Bali, Thailand, India and Hawaii though
I was formerly one of the skinny fat women who had osteoporosis. In three years of using a weighted vest/backpack on my walks & hikes, my diagnosis went from osteoporosis to osteopenia. I also lift heavy weights and exercise with bands, daily I take Vitamin K2-MK7, Vitamin D, make sure I get in my calcium of around 1,200 mg and eat almost 1 gram of protein per pound of my bodyweight. This resulted in gaining lean weight, that I needed to put on. I did this because I didn't want to take Prolia, which was prescribed by my Dr., who firmly told me that none of these things would work. I'll admit, though, that my success to stick with the plan is partly motivated by my attitude of 'I'll show him it works!' So, I suppose that Dr. is somewhat responsible for my added bone mass anyway😂
1kg of protein per pound of body weight? Im guessing 1g? Will u please share how u manage to get enough protein- I struggle! Going through a perimeno, lost so much strength that its just crazy! Upping my protein helped a lot (still not getting enough tho), and started my lifting journey. There is not enough talk about it- peri hit me like a ton of bricks.
@@darkturnip try to add meat/fish daily in your diet. At least two eggs and choose if available higher protein content foods like high pro yogurt, bread, cheese. I'm 46, lost 12kg in a year and gained a ton of fitness, strength and looks just reducing sugar, alcohol and refined flour from my diet and adding what a previously commented. Walking and lifting weights is the key. 4 days a week
A few years ago I got a weight vest and started wearing it (30 lbs) for my walks at night which were usually about 20 min. The main thing I noticed was I started eating more because I was far more hungry than prior and my weight started dropping. I was in pretty good shape before starting this. Then after about a month I had to quit because I was getting too ripped and lean and no matter how much I ate - I just kept burning up my body. I came to the conclusion that the weight had tricked my metabolism into thinking I was 30 lbs heavier and so it increased my burn rate if you will causing me to burn more off my body than I wanted. Anyway, that was my experience and just wanted to share it. Love your work!! You're awesome and super funny too! :)
Oooh, I would like to drop 10 pounds, you think walking with the weighted vest will help with that, and of course diet as well. I have recently started with a 12 pounds vest.
@@sanjam11 YES, I do think it will help bring your weight down. One thing that is VERY important is that when you are walking with the vest - you have to focus on good posture meaning standing straight up, tucked stomach a bit, chin up, and shoulders up. Don't let your body SAG anywhere...stay with good posture otherwise you put undue stress on certain parts of your body and you don't want that obviously. Curious - how much do you weigh now? 🦾
I walk 4 miles about 4 to 5 times per week. I have a weighted vest but I really prefer to walk with 6 lb handweights in each hand. I find that my arm muscles are engaged and it tones my shoulders. In my experience, it is a "harder" workout than wearing a weighted vest. I keep my arms bent at the elbow and swing my arms.
TLDR: Toddlers are nature’s weighted vests. At one point in time I had three toddlers at once (twins & a younger one) and walked around holding each of them multiple times per day, including up and down stairs-not because they couldn’t walk but because it was a way for us to get one on one bonding time, and they and I loved it. They probably weighed about 20-40lbs. It was also the period in my adult life when I weighed the least without even attempting to diet, and it never occurred to me that carrying their extra weight was probably the reason.
Did some weighted vest training 10 years ago in preparation for an 8-day trek up Kilimanjaro although I found it more specific and beneficial for trekking to use a backpack since the weight is always pulling you backward, so your abs are always working to pull your upper body forward. Do this type training on high hilly trails and you will be ready to tackle the mountains, endurance wise. Altitude training is another story.
all right, just finished watching the video. I started with 40 pounds and it took me 63 minutes to finish 3 miles over hilly terrain. now I'm at 50 pounds with a time of 47 minutes for 3 miles. I don't know if I'm an exception, but I feel strong and light on my feet now. I walk a lot at work and it feels much easier now. nowhere near the same level of fatigue.
Do you pad the shoulders. I used a 60 lb vest for around 5 months. Just started using again after a year. I forgot how painful it got on the shoulders. I used six sponges to try to cushion the shoulders but after a couple miles the pain required that I keep trying to shift the weight. Perhaps my problem is that I do not have much in the way of shoulder muscles so maybe that’s my issue. Having said all that, I dropped lbs like it was going out of style. And my walks without weights were turbo charged.
@@JesseTorres90266 no, I don't know if this makes any difference, but my shoulders have a pretty good layer of muscle. nothing crazy, but a good bit of padding.
After I joined the Army and went to OSUT, I dropped 25 pounds in about 3 months. I attribute part of that to the miles of ruck marching with at least 45 pound rucks.
I follow Robin too. I bought a redlight mask after watching her amazing video about her experience. I am loving it. Also started using Tretinoin and a zinc mask occasionally. Thanks to you, now I will probably be buying an Elephant Vest. Be well, all.
I'm 42 years old and do 5 miles 3 times a week with 16lbs plate carrier in 60 minutes. Just some practical tips. If you are wearing a plate carrier and experience strain in your traps. You can look into pads that goes around the shoulder straps. This really helps you avoid shrugging to keep the weight stable. If you use AR500 steel plates in a carrier get pads for the chest and back just to make it a bit more comfortable (it adds some give to the hard plates not rubbing you and compressing your chest). Also if you wanted to go up in weight you can easily add mole pouches or even a mole back pack with a camel back for water. Every 1 mile I do pushups, squats and lunges. In the beginning its really sucks, but over time you feel stronger and like she said. If you dont have the vest on you feel like you are floating almost.
I tried an 8 lb weighted vest for a 1 mile/day walk and after a few days my knees hurt so much I couldn’t walk at all for 2 weeks. 😫 Life is different after a certain age. At a time when exercise is even more important, it is also the most risky. The sweet spot between enough and too much becomes very small.
This you may not have been your knees but the muscles around your knees. I would gently squeeze each muscle where it wraps around the knee and see if any of them feel painful. The smaller parts of the muscle can become overworked and freeze. Also one good way to lubricate the knees is sit down and hang your legs off of something and then swing them gently for 10 minutes while you watch a video.
yes, I just use two books in my backpack which equal 2kg as I walk 5k, anything more my ankles and knees hurt. go slow, its better for you to work up, as soon I get a pain in the front of my knees I know its too heavy. I started with 1kg and went to 2 but 2.5 is too much.
"Hunger" can be cravings for minerals/nutrients etc. Walking around w extra weight, just like exercise, will lower the blood sugar and those who are not "fat adapted" will feel like they're dying of energy loss. Getting fat adapted also requires nutirents for the "new" chemistry and using nutrients can trigger cravings for these.
The human body can’t tell the difference between hunger and thirst so always assume your body is thirsty when u feel hunger pains unless you know it’s time to eat
As a guy who was out of shape when he first joined the army, i had to do a lot of walking at ft Benning and at Ft. Richardson in Alaska. If I were to design a vest, it would include an adjustable belt and adjustable shoulder straps to even out the weight distribution to the comfort of the user thru out the day of use. We humped with over 60lbs for miles at a time. Sometimes with snowshoes or cross-country skis. No kick back needed. Design and produce as my contribution to the channel. 😊
I started rucksacking last month. My first week, I carried 20lbs, and the first day or two I had alot of discomfort in my Traps, as I struggle to relax my shoulders I was tensing up while carrying the backpack. By the second week, I was on to 25lbs, and by then it felt way better on my upper back. I was beginning to feel it in my legs, especially during hills. The Third week I increased to, you guessed it, 30lbs. This felt way more significant and I began to experience hypertrophy and muscle soreness, mostly in my calves. I should mention that as a baseline,these were all 1 hour brisk walks, pushing a stroller as well. For the first time, I had to take a rest day and not do 4 or 5 consecutive walks. This past week I have been on two walks with 35lbs, and it feels good while walking, but my body feels way more taxed later on the same day, and the following day. My starting bodyweight a few weeks ago was 173lb, I am now 168. I can notice the little bit of love handles I had are now tight, and I can only grab about half as much belly fat as what I could before. For my diet, I've been focusing on protein and low refined sugar. My appetite reminds me of when I was roofing, I used to eat two suppers every day, and I was still losing weight. It's not to that degree, but the feeling is familiar. My calves have changed dramatically (for me) , the muscle definition is popping and they feel stonger. I had been doing weighted standing calf raises as part of my weight training, but never felt the soreness or tightness that I've felt from rucking. I'm going to continue with the 35lb for now, and may increase the intervals in which I go up in weight. If I continue to require rest days, I'm going to try decreasing the load, as my goal is to walk 5 days a week, and lose my stupid belly fat. 😂
@dimitriuss going well, I peaked at an hour ruck with 60lb pack last month, my calves, inner thighs, inside of knees, and upper back have had substantial muscle growth, legs in general are just thicker. Weight is probably 174lbs now
I chose to just put on 30 pounds of overweight, so that I can have this effect all day without any unnecessary extra gear... Building up to 50 pounds soon to increase the workload 😜
So interesting! In my retirement, after gaining from sitting around too much, I dragged my overweight body to join a sport where we practice 3x per week. I love this and have stuck with it, though have gained another 20.😢 After having a parathyroid removed, I got into a discussion about calcium levels and osteopenia and osteoporosis with a group of these women in said sport. Many of the women are extra lean, partaking in many other activities as well. So they are all lean, but fit and muscular for sure. But it was brought to light, that many have osteoporosis in their 50's and 60s. I am 68 and osteopenic, because of my parathyroid malfunction. I feel caused from being a long time vegetarian who drank green smoothies and almond milk for years (oxalate toxicity). Anyway, I also found, thru this discussion, that osteoporosis is a "skinny gal" problem. 🤔 I later wondered to myself, after this discussion, if rucking would cure this issue for the skinny girls. I am certainly going to share this podcast, now. And look Robin up, too! BTW, when I get my next dexa scan, I hope my osteopenia is improved. Because my calcium levels are now normalized, and I am no where near a "skinny gal!"
ELEPHANT VESTS!!!🎉 I'm thankful to them. But also, I'm thankful to you for reminding me to get 20 minutes of Weighted walking in each day. I look forward to seeing the results in a month.
I really appreciate the effort and depth you put into this video; it’s clear you know a lot about the topic. That said, I think the argumentation could be a bit more straightforward in some parts. For example, the detailed discussion about the mise and osteocytes felt like it didn’t add much to the overall point. I was also left wondering how to apply this information practically, as the answer to that seemed unclear. It would have been great if the conclusion had tied things together more neatly, but I understand wanting to add humor and promote other content. Thanks again for the breakdown; you’re doing great work overall!
Weight vest walking has been my go-to. I can attest to all she said. I am up to 32.5 lbs in the vest and have added 10 lb ankle weights and 8 lb dumbbells for up to 2 miles now. Of the many benefits I am experiencing the one that freaks people out is my standing heart rate of between 50 and 55. One really needs to focus on keeping the shoulders back to avoid the shoulder pain. Posture posture posture. Highly recommended for anything from zone 2 thru zone 4 workouts.
been using weighted vest w/ the weighted idk, gauntlets and leg weights for abt a year. I workout w/ it for abt an hour a day.. situps, pullups and jog w/ it. I've lost 60+lbs this year. I noticed more toned muscles too and I feel so much stronger
It’s all about the math and physics right?!? Makes perfect sense! The more weight, the more physical exertion needed, the more calories burned = weight loss. Bonus: and accomplished over shorter periods. Loved learning from you the physiology behind it! Fascinating stuff! School is out so it is time to strap on some extra weight during my walks. I’m thinking at my age (61) start small and work up to your 11% body weight max by throwing a small plate in a backpack and ruck that puppy. I also like the idea this duplicates real-world, future hiking goals - which I’m assuming a weighted vest does not.
@@Freja_Solstheim @Freja_Solstheim In most cities and towns, mail is delivered by people who walk while carrying a bag. A bike would be neither practical nor efficient. In rural areas, mail is delivered by car or suburban van with a right-hand drive. Or, where there are lock box delivery stations, the mail car/van driver gets out and deposits the mail into the individual slots. Never heard of mail being delivered by bike - but I haven’t been everywhere, yet.
Mail here in Australia is typically carried by the "postie bike" with saddle bags on them. It's a small motorbike. For cities they are now using ev buggies.
And mailmen, mailwomen, have bad backs from it. Now it is a crossbody shoulder strap with the bag on one side so it strains one side and then maybe they switch. Don’t know. But know two mail carriers both with back problems. Just an observation.
@@Physionic it’s good. It’s not life changing if you’re already training. I find it a great way to get my cardio in. I’m working up in weight with a ruck and trying to add a suitcase carry as well
Imagine if two people like these two had kids. Those kids would be so healthy. They'd get all the proper micronutrients, exercise, etc. I wish my parents where health informed to this level.
Lol. Yeah right. They'd be judgemental about others giving their kids deepfried things... And than when they will have the second one, they'd give them that each time they're going out. Kids don't work the way you think they work. They need to explore and they will explore weather you alow them or you don't.
@@csakzozo I'd say a big problem with how people often raise kids is that people say, "because I said so", instead of explaining the reason something is done. When kids understand the reason it's easier for them to own the decision themselves. This is the importance of being informed and being a good teacher, vs being a strict parent who doesn't have based in reality reasons for doing things.
My mom's fam was from Ukraine. Used to growing what they ate, not spending money on food. We grew up on cabbage, borsht, lots of onions, carrots, potatoes, sauerkraut, pickles(anything pickled), fish, lentils, eggs and chicken. Winter was plenty of healthy soups, and stews. Summer was all sorts of veggies. fall was apples, nuts. Just shop the produce section, buy organic when u can...keep it simple. I'm 71 and ppl can't believe I'm not 20 years younger. Lots of walking. Extra points for chopping wood, raising barns, butchering hogs, hauling water or busting sod with a shovel. My great gran died unexpectedly at 114! Healthy all her life!
This makes PERFECT sense because it TRICKS the body into thinking it is too fat because of the added weight, THIS is the only TRUE mechanism that makes SENSE
I would bet 10 to 1 that this is wrong. The weight in kiloponds has no influence on metabolism, except that more power and force needed. We can test the hypothesis by examining people who wear weight as a profession. The sherpa of Tibet the independent state for instance. In many people, especially girls, in underdeveloped countries. Have you ever been to Africa? Another hint should be given by evolutionary medecin: we were once hunter-gatherers who had to carry weight for long distances.
Wowwwww. The algorithm to the rescue! I have started weighted walking and have used a backpack filled with 20 pounds or connected two 10 pound ankle weights around my waist. The waist method is a lot more comfortable for me. Especially since I am nursing back and shoulder pain. I wondered if this was a thing since I basically hacked the weighted belt. Lol. Thanks for this video!
I use both a weighted vest (25lbs) and a belt (20lbs) for up to 45 minutes each day. I do squats and lunges with them on, often on a vibration plate. Yeah, I got it all! I started a year ago to increase my bone density, which only went up 1%. I didn't know it is normal. BD cannot ever return to normal. I should be glad I gained that 1% back. Of course, I am working on gaining another 1% by next March!
I heard we should try to work our way up to wearing 1/3 of our body weight (Dr Peter Attia). This practice is called "rucking". The better rucking vests or backpacks will not cause shoulder or neck discomfort.
In the military they call the rucking.. Just walk with a proper fit hiking backpack with waist support and add enough gear/weight to hit your number and you're good... No need for a special vest or belt, just basic gear you either have or probably want will get you all the way
This isn’t new. Military has been doing this for years in basic training. It gets even more intense in special forces! Long marches with ruck sacks as much as 120 pounds over 40-50 miles. Lots of body fat lost, and greater endurance and muscle tone was gained! Believe me, you are hungry at the end of these marches! Good information though!
I wouldn’t use a weighted vest every day, as it can cause added strain to the back, neck and shoulders if you’re not maintaining proper posture while you’re walking as Robin mentions at the end. It’ll lead to a pinched nerve/herniated disc if you’re not careful and set you back in your health goals.
I wear a 20lb tool vest 8-12hrs a day as a carpenter. While carrying and climbing ladders and staging, carrying materials with tools up and down ladders, squatting, crawling, and working over head. I like the vest way better than a belt or a belt with suspenders, I can see the appeal for recreation and fitness. I am envious of what our military personnel do with weighted endurance maneuvers. However, I’m on my feet all day, carrying, walking, climbing and what not, when I go for a walk, it’s more for relaxation and that becomes a challenge onto its self to slow down, get out of my head and pull the sounds and sensations of the environment in for a reset.
Consider a proper hiking backpack. You carry it on your hips which avoids burns on the shoulders or even problems with the blood circulation getting cut off. You can gain muscle when loading up to more than 10 kg.
20-30 lb. vest is very heavy for a woman . Most exercise physiologists recommend carrying no more than ten percent of your weight in a vest. Even wearing an eight pound vest, I can feel a big difference in terms of physical exertion.
@@googoo7750 I would say that 10% of bodyweight is a good starting point when you've never carried weight for a longer time. For hiking, it's ridiculously little equipment you can carry with that limit. I would be able to carry only a 5 kg rucksack which isn't enough if I want to take a lightweight tent and other equipment with me. For a day trip, it's fine though. My rucksack weighed about 12 kg for a trip with an overnight stay in a tent including food and drink. I prepared for this by carrying my groceries up six flights of stairs, I never used the elevator; and walking/running with a 4-5 kg rucksack first before I went heavier. You can definitely build up to carrying heavier weights with time.
I remember the moment after I gave birth (at 41 weeks) I almost floated across the room because a huge weight had suddenly been taken off my body. Nobody EVER asks pregnant woman this question.
Maybe its a psychological relative effect ? Like when we put our hand in very cold water, and then in cold water, the cold water feels "warm" wonder how long it took for the floating effect to wear off. 2-3 weeks ?
I've been wearing a weighted vest for incline pushups ( 25 per set, 175 to 200 total ) over the last 2 months. Worked the weight up to 30lbs, at this point. Weighted vest is a phenomenal tool for gaining strength and endurance.
I have a 20lb vest that I’ll wear for an entire work day at least from the time I get up to the time I get home but I’m thinking of buying a 30 pound one for workouts of up to a max of one hour I’ve heard that you’re not supposed to go beyond 10% of your body weight for an extended period so that it doesn’t end up ruining your joints I’m 225 at 5’8” trying to get back down to about 180 I got my gallbladder taken out back on December 13, 2019 and although after being in the hospital for a few days, I drop down to about 169ish It didn’t take long for me to start going back up I’m 29 when I have my gallbladder, I never saw 190 anything. My full-time job is pretty sedentary as I work in an office. My part-time job is where I get most of my walking in since I’m a courtesy clerk at Safeway, so I’m out here pushing baskets Putting groceries back on the shelf, cleaning spills and bathrooms, etc. so it’s a lot of walking involved that should help me burn extra calories that I wouldn’t be burning at My full-time
As one of the millions of people living with osteoporosis, I'd love for you to do a video on osteoporosis physical therapies and drugs and what the evidence shows for those subjects.
For my 40th birthday I hiked the Appalachian Trail. An average of 15 miles a day up and down mountains with 25+ lbs. on my back for 6 months. I wonder how much that changed my bones?! My backpack transferred most of the weight to my hips rather than carrying it on my shoulders.
The best backpacking backpacks have both shoulder straps and a waist belt. You can usually shift the weight from one to the other depending on comfort. It would be nice to have a weight vest like that.
This should be the punishment for everyone telling a obese person to "move more". :) I lost 100 pounds since February 2023 and I could seriously not begin to walk longer distances until I lost my first 40.
I have been carrying a 5-10kg rucksack daily for the last 15 years. I kind of injured my back because of that in the first few years. But after having my back fixed and strengthened with proper exercises, I have no problem nowadays. According to my iWatch, Fitbit and Oura ring, definitely my exercises intensity increases and I supposedly burn way more calories walking with my rucksack, up to 40% more. I’ve been doing keto and fasting for the last 8 yrs anyway, so I don’t get hungry whether I do exercises or not.
Not exactly the same, but I wear 2.5lbs weights on my ankles everyday. Seems to help hamstrings. I've heard it can stress the knees, but I haven't noticed any problems. I also do a 6 mile ruck twice a week but don't wear upper body weight aside from that.
I have this vest in the 16 and 20 lb version. That vest was way too loose on her. I’m 170 lbs and the 20 lb version, while not too heavy, is a bit looser on me and causes extra pressure on my shoulders and neck. These set-weight vests are designed to fit at around 10% of your body weight or less. They are much more comfortable when they are snug so your body evenly distributes the weight. Sometimes I’ll wear both, but put the 16 lb version on first, so the 20 lb one is comfortably snug.
A popular fella named Goku would wear weighted clothing sometimes even during martial arts tournaments. On average his weighted clothing total was near 140 lbs.
Now, I do not have a weighted vest. What I do have are 20 kilos of authentic medieval armor that I fight in regularly, so here are two quick observations. 1) That small mention of posture at the end should be emphasized. Wearing significant weight will let you know very quickly if your posture is off and force you to fix it if you don't want to suffer, which breeds habit, which means you are moving around more efficiently, which means your perceived strength goes up by that alone. It's like learning the proper technique for a deadlift, you will now be able to lift more without any other changes to your body. 2) Weight distribution. You want all that weight to be as close to your body as possible and resting on as many bits of your anatomy as you can get it to. If your vest is flapping around as you move, tighten it to a point where it very, very slightly restricts your breathing. If you want to carry, say, 20 kilos of weight, split it to 10 kilo belt and 10 kilo vest. The way I do it - i.e. get into the chain mail, raise shoulders and then tighten the belt so that some of the weight rests on it - is not useable for most of you, I imagine.
Interesting weighted vests. I effectively wear a weighted vest, for the past 50 years. Most of the time I carry around 20 to 40 lbs of gear+vest+heavyboots+weatherclothing about 6 to 12 hours a day 6.5 days a week. On top of that I have tools that weigh 10 to 80 lbs and supplies. I walk a lot, farming and forestry in mountains. I burn a lot of calories. I am a high BMI but low body fat - muscle from working weighs more than fat pushing up BMI. My life insurance company gives me the highest rating despite my being 62. One more thing: I have grown ~1/8” a year my whole adult life. My mother, a doctor, says this is likely because of my loading my skeleton so much. When we married I was 5’4” and my wife was 5’11.5”. After 30 years I am 5’9” and she dropped to 5’8”. People normally shrink with age.
@@Courage_n_Honour what my mother, a doctor, explained was that stressing the bones causes growth, especially at the ends. That said, most people shrink as they age due to spinal disc compression and curvature. My wife wife probably shrank from that.
Hey Nicolas, couple of points (numbered, of course): 1) For someone who is thugnificent like me, the vests are too small; better to get a bib type configuration. 2) Divers know, weighted belts suck worse for wearing than vests. TLDR, get a bib for awesome success.
Ive felt this myself after a few days of hard work carrying heavy stuff at my ex job, first day or 2 super shit low appetite but after that strong and hungry
One additional: In spite of all the meathead stuff I've done, recent film shows my spinal spaces are still normal given age. Wondering about affect of vests on spinal spaces and posture. Hell, posture reinforcement may kinesthetically help to maintain the spine, actually.
Im surprised you didn’t touch on the theory going around that a weighted vest increases your BMR. I trust your opinion over anyone’s, have you looked into this at all? Where the body thinks you’re heavier than you actually are and thus increases your resting metabolic rate? Would love to hear your thoughts and studies on this!
So I'm not crazy filling my hiking backpack with books and walking around the house with it. Well, time to move outside. The waist strap is a lifesaver for my delicate, petite lady shoulders.
Talk to any old timer law enforcement and heavy belts have led to many bad backs. Load bearing vests correctly set up are the current way to carry weight for extended duration and distances. Get the right vest, set it up right and any issues are more on the user than the vest.
Here's a quick tip. Make sure you're able to utilize the weighted vest you buy. I bought a 40# name brand unit and I need someone to help me put it on when it's fully loaded (to slip on over my head). Some can be difficult to use.
Vest all the way, yes it's heavy on the shoulders to start but in time the weight feels like nothing and your posture will be amazing. You won't get these benefits with a belt. ( 2 years I have done this )
I try to do my "Roman March" (read somewhere, that legionaries usually made 20km/day and the typical load weighted around 20kgs)... still not there... I do my 20 kms in 5 hours, but still carrying 16kgs (I began with 10 kgs vest). According to Fitbit, without weight I do some 250-300 cal/h, with 10kg vest it goes to 500-530 cal/h. I was disappointed to see that increasing the load to 16kg just increased the calories consumption to 550 cal/h.
The one thing I never hear addressed about rucking is it's compression effects upon our spinal discs. My chiro says that it can be a negative thing on older ruckers.
I am not sure if I am following this correctly, so if you walk with added weight this forces the osteocytes to send out signalling factors that enhances bone strength by increasing density of matrix material in the bones ??? This would be fantastic for elderly people who are subject balance issues and falls.
Thank you for explaining the difference between weight I've added -- that the doctor wants me to get rid of -- and external weight for overall toning fitness. I think I know what I'm getting myself for my birthday.
@11:44 - Robin's protocol? HUberman's lawyers will be in contact about trademark & service mark violations. Although with Huberman I"m starting to call them protoco-LOLs.
Backpacking!. Get a backpacking backpack instead of a weighted belt the load will be more easily adjustable. The load is designed to be carried on the hips, the shoulder straps ae just for stability.
@@rockhopper01 Robin was only using it during walks, in that scenario a hiking backpack with a proper hip belt makes more sense than a vest that's heavy on the shoulders.
Can confirm shoulder problems. Tried a 40# vest and decided hey this pretty cool can even do shrugs periodically cause why not. Got the meanest scariest trap cramps ever. I took it off and didn’t use it for a bit, let my shoulder region and trap region rest and there had been no injury fortunately but yeah, be careful folks! And listen when your body gives you signals that something is wrong ( pain unrelated to soreness etc )
I practice race walk on bare foot 3 days per week for about 45 min and other days 3 per week for about 15 min. My speed is around 7.5 - 8 km/h. After few years of practice I don't feel any pain, I suffered no injuries even walking on irregular terrains, concrete or asphalt, sometimes I feel small sharp stones but not so much. The only concerns is when I try to walk on asphalt or smooth concrete path that has been cooked for many hours by the strong thai sun (It's where I live)... in this case surface temperature gets over 70 C and is impossible to walk on it, I have to turn on some natural path.
Thoughts on a backpack instead of a vest for this? A good backpack can help avoid the compression issues, but obviously the weight distribution isn't the same. Any potential issues you can think of?
If you are referencing a paper of any sort in your content. It would be very helpful to provide a link to the paper in the description so that fellow watchers can read the info for ourselves. Having found and read the paper I can point out that the study was not investigating weight loss and is therefor misinterpreted in your video. It is an investigation into the gravitostat hypotheses about the body adjusting to things via homeostasis.
I would love to know if you feel like using a weighted vest with the appropriate amount of weight for your size and bodyweight would help with osteoporosis and osteopenia? Thank you for all the wonderful content on your RUclips channel…
So this is basically my main cardio / leg training modality .... aswell as 3x per week strength training via calisthenics i ruck 2x per week 30 pounds in backpack generally between 10 and 15 miles i add sprints on the lower trips which usualy last betwe 3 and 5 hours ...... needless to say im quite fit and lean as a personal trainer i feel this is a highly slept on form of weightloss and overall leg training with huge gains in mobility and athleticism Any reliable ways to calculate energy expenditure for these trips as there are tons of variable ?
I wear a weighted vest every day because I carry about 30 pounds of groceries on both shoulders in those shopping bags back home for about a half hour no wonder i am SO fit! obviously I live in a walkable city which is New York City so that's a lot easier to integrate daily exercise into activities rather than having to go to the gym itself which I do anyway four days a week
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I wear a 40kg weight vest for 30 min walks 5 times a week. Built up to the weight over a period of months. Have to really focus on posture. Have to pad the shoulder straps with towels to prevent compression pain. Feel invincible after removing the vest, it’s feels like walking on air. Huge fitness benefits.
40kg/11%=363kg, wow!
Why not just focus on high intensity interval run/sprint training or sprints?
@@user-zq3qd8ui5oYou prefer sprinting? Just curious to know why.
@@user-zq3qd8ui5o If running works for you, that's great, but it's not a feasible option for everyone.
@@ropeadope3010I hate running 💀
"What can mice tell us? Nothing! Because they're mice and can't speak." I always appreciate the deep profound knowledge ❤
Well... They do got those 'humanized' mice though
@@Joe_C.
Just need an interpreter? Lol. We don’t know do we?
@@jmc8076, Rat-GPT?
It’s even harder not what human saying these days for me because they say one thing and do totally opposite 🤷🏻♂️
Elongated telomeres…
Thanks for breaking down the science behind my experience, Nic! Always such a pleasure to chat and learn with you 🙏❤️
Thanks for making it happen - had a blast. Hopefully I'll be able to get around to releasing the second video in the near future. 🙂
You do a great job!
In statuary and reliefs, Roman soldiers are shown with enormous calf muscles. Others are not. They walked wearing armour.
Juvenal also draws our attention to this physical feature of the solider:
JUVENAL, SATIRE XVI 7 Let us first consider the benefits common to all soldiers, of which not the least is this, that no civilian will dare to thrash you; if thrashed himself, he must hold his tongue, and not venture to exhibit to the Praetor the teeth that have been knocked out, or the black and blue lumps upon his face, or the one eye left which the doctor holds out no hope of saving. If he seek redress, he has appointed for him as judge a hob-nailed centurion with a row of jurors with brawny calves sitting before a big bench. For the old camp law and the rule of Camillus still holds good which forbids a soldier to attend court outside the camp, and at a distance from the standards.
I've been walking with a weighted vest (50 lbs) for 18 monrhs with zero days missed, it feels like you're flying when you're not wearing it. Also leans you out and helps get you shredded. And my legs massive now.
How long do you walk for?
@@unseenwarfare8579 I average 6 to 7 miles a day, usually 1.5 to 2 hours.
If I had known this when I was 13-14yo playing all types of Sports, especially baseball, basketball and some football, and Track I would have had some very good speed times. Im 60yo and compete as if I was 35 or 40yo and look like a 40yo, cause Ive always had an addiction to working out and health, even when I was married, I stayed in shape...I use a 30lb Weighted Vest during my weekly workouts 3x a week hour a day, and for fun I will take it off and let someone hold it, and they usually drop it cause they say its heavy men and women....
50 pounds?? Goodness, that is heavy!
@@maureen3770 I wouldn't recommend starting with that weight, obviously. I worked my way up, from 20 to 30 and then 50 when I adapted. Still haven't missed a day.
I really like this new format of taking personal experiences and putting it into context with studies. It's not something I see a lot of people doing and it's refreshing and I thought it was cool.
I remember when you had like 5k subs jesus you've come a long way man, so happy for you!!
Thanks, Jake :) I’m working hard at it. Appreciate you being around for at least 6-7 years.
@@Physionic wow I subbed to your channel 7 years ago, time sure flies
Truly…
What I'd REALLY like to see is a million subs ... but without losing the independence and authenticity (and nerdiness, although as an older person I dislike the term nerd as it was an epithet when and where I grew up).
A million subs is where you start to reach the level of influencing government choices, and god knows our governments make BAD choices in the healthcare domain (mostly influenced by self-interested corporate money).
Somebody should explain to Rob Ford that the OMA "gatekeeping" the number of doctors in Ontario when there is a massive shortage of PCPs is really NOT in the best interests of his constituents (but IS in the best interests of the OMA who have a clear conflict).
Thanks for this update. My vest experience has been great - 50 pounds for hikes in various nearby parks as well as in the neighborhood, usually in the 60-90 minute range 5 days per weeks seasonally. This very quickly changed by posture (favorably). My sandbag vest has 5x 5 pound sleeves front and back and in order to move forward a slight forward tilt is favorable to building momentum. That tilting loads the abs and over time really hardens the core. Really. As mentioned in your video the shoulder loading was challenging, but firmed up my upper back as well as lower back. Of course quads get tortured too and recover well. I walk with flat rubber-soled trendy barefoot style canvass shoes and avoid concrete and asphalt as much as possible in favor of natural hiking trails, including the challenging trials with elevation issues. Walking on trials with sticks and stones really works out one's ankles, knees and hips. It also works out one's judgement. I recommend being careful if you're walking with a large dog prone to pouncing. If so you'll learn to crouch and lean to avoid being tipped over and dragged down the trail (or steps!). I'm an old dude, almost 70, let's say extremely scrawny fit and can dead-lift and squat 1.5x my weight. One point of advice is to develop a rigorous deep breathing style. I breath in deeply through the nose and exhale hard in a controlled flow, but that's a different conversation. BTW I augment the walks with weighted squats and side lunges, as well as the Shaolin-Kung-Fu-style "ma bu", or horse stance, which is one of the most satisfying daily body-weight routines (daily wake-up = pushups, V sit-ups, squats, planks, lunges, and horse stance before coffee!). If you want to attract attention at the park balance on a rock in a tree pose in the 50 pound vest with a 100 pound dog on a leash and do one-leg half-squats. People will comment on the dog of course.
Best comment here.
Walk on the beach with soft sand. That works your ankles the most. Try some dunes if you really want a workout. My choice of footwear since the late 90's has been oliver steel cap shoes. They are a boot but shaped like a shoe. In the odd situation I've worn normal shoes I find when I walk I'm comically lifting my legs up high expecting the weight.
@@Retro-Iron11 I will look for sand opportunities as it is rare in Ohio. My Delta Skymiles have taken we to super beaches on Southern Java, Bali, Thailand, India and Hawaii though
@@BytewiseReynolds Ah, that can be an issue. In the end you are making the best of what you have access to.
man that's heavy!!! I can't even walk with 5kg. well done!
I was formerly one of the skinny fat women who had osteoporosis. In three years of using a weighted vest/backpack on my walks & hikes, my diagnosis went from osteoporosis to osteopenia. I also lift heavy weights and exercise with bands, daily I take Vitamin K2-MK7, Vitamin D, make sure I get in my calcium of around 1,200 mg and eat almost 1 gram of protein per pound of my bodyweight. This resulted in gaining lean weight, that I needed to put on. I did this because I didn't want to take Prolia, which was prescribed by my Dr., who firmly told me that none of these things would work. I'll admit, though, that my success to stick with the plan is partly motivated by my attitude of 'I'll show him it works!' So, I suppose that Dr. is somewhat responsible for my added bone mass anyway😂
Dr. don’t think outside the box anymore. They’re all brainwashed by their medical school which get donations from big Pharma.
1kg of protein per pound of body weight? Im guessing 1g? Will u please share how u manage to get enough protein- I struggle! Going through a perimeno, lost so much strength that its just crazy! Upping my protein helped a lot (still not getting enough tho), and started my lifting journey. There is not enough talk about it- peri hit me like a ton of bricks.
@@darkturnip try to add meat/fish daily in your diet.
At least two eggs and choose if available higher protein content foods like high pro yogurt, bread, cheese.
I'm 46, lost 12kg in a year and gained a ton of fitness, strength and looks just reducing sugar, alcohol and refined flour from my diet and adding what a previously commented.
Walking and lifting weights is the key.
4 days a week
@@darkturnip My bad, thank you for catching my error. The protein should be 1 gram/pound of bodyweight. I shall edit my original comment 🙏
@@darkturnip I have to drink a protein shake daily. It's easy for me to get in 30 grams of protein that way.
A few years ago I got a weight vest and started wearing it (30 lbs) for my walks at night which were usually about 20 min. The main thing I noticed was I started eating more because I was far more hungry than prior and my weight started dropping. I was in pretty good shape before starting this. Then after about a month I had to quit because I was getting too ripped and lean and no matter how much I ate - I just kept burning up my body. I came to the conclusion that the weight had tricked my metabolism into thinking I was 30 lbs heavier and so it increased my burn rate if you will causing me to burn more off my body than I wanted. Anyway, that was my experience and just wanted to share it. Love your work!! You're awesome and super funny too! :)
Oooh, I would like to drop 10 pounds, you think walking with the weighted vest will help with that, and of course diet as well. I have recently started with a 12 pounds vest.
@@sanjam11 YES, I do think it will help bring your weight down. One thing that is VERY important is that when you are walking with the vest - you have to focus on good posture meaning standing straight up, tucked stomach a bit, chin up, and shoulders up. Don't let your body SAG anywhere...stay with good posture otherwise you put undue stress on certain parts of your body and you don't want that obviously. Curious - how much do you weigh now? 🦾
I walk 4 miles about 4 to 5 times per week. I have a weighted vest but I really prefer to walk with 6 lb handweights in each hand. I find that my arm muscles are engaged and it tones my shoulders. In my experience, it is a "harder" workout than wearing a weighted vest. I keep my arms bent at the elbow and swing my arms.
TLDR: Toddlers are nature’s weighted vests.
At one point in time I had three toddlers at once (twins & a younger one) and walked around holding each of them multiple times per day, including up and down stairs-not because they couldn’t walk but because it was a way for us to get one on one bonding time, and they and I loved it. They probably weighed about 20-40lbs. It was also the period in my adult life when I weighed the least without even attempting to diet, and it never occurred to me that carrying their extra weight was probably the reason.
Did some weighted vest training 10 years ago in preparation for an 8-day trek up Kilimanjaro although I found it more specific and beneficial for trekking to use a backpack since the weight is always pulling you backward, so your abs are always working to pull your upper body forward. Do this type training on high hilly trails and you will be ready to tackle the mountains, endurance wise. Altitude training is another story.
6mths wearing a 50-60lbs vest. Just walking and backwards walking and some toe walking with just nasal breathing. Improved my overall performance.
all right, just finished watching the video. I started with 40 pounds and it took me 63 minutes to finish 3 miles over hilly terrain. now I'm at 50 pounds with a time of 47 minutes for 3 miles. I don't know if I'm an exception, but I feel strong and light on my feet now. I walk a lot at work and it feels much easier now. nowhere near the same level of fatigue.
Do you pad the shoulders. I used a 60 lb vest for around 5 months. Just started using again after a year. I forgot how painful it got on the shoulders. I used six sponges to try to cushion the shoulders but after a couple miles the pain required that I keep trying to shift the weight. Perhaps my problem is that I do not have much in the way of shoulder muscles so maybe that’s my issue.
Having said all that, I dropped lbs like it was going out of style. And my walks without weights were turbo charged.
@@JesseTorres90266 no, I don't know if this makes any difference, but my shoulders have a pretty good layer of muscle. nothing crazy, but a good bit of padding.
Your science content on RUclips is truly impressive! Keep up the great work!
After I joined the Army and went to OSUT, I dropped 25 pounds in about 3 months. I attribute part of that to the miles of ruck marching with at least 45 pound rucks.
I follow Robin too. I bought a redlight mask after watching her amazing video about her experience. I am loving it. Also started using Tretinoin and a zinc mask occasionally. Thanks to you, now I will probably be buying an Elephant Vest. Be well, all.
Elephant vests are very sturdy. Thank you for your support. Let them know I sent you.
Well... Let's just hope she doesn't demo an actual elephant, because then you'll really have your work cut out for you 😜
🥰 this makes my day!
Next I’ll have to try combining a light mask with weighted belts on the treadmill.. quite a fashionable and efficient combo ✨
I'm 42 years old and do 5 miles 3 times a week with 16lbs plate carrier in 60 minutes. Just some practical tips. If you are wearing a plate carrier and experience strain in your traps. You can look into pads that goes around the shoulder straps. This really helps you avoid shrugging to keep the weight stable. If you use AR500 steel plates in a carrier get pads for the chest and back just to make it a bit more comfortable (it adds some give to the hard plates not rubbing you and compressing your chest). Also if you wanted to go up in weight you can easily add mole pouches or even a mole back pack with a camel back for water. Every 1 mile I do pushups, squats and lunges. In the beginning its really sucks, but over time you feel stronger and like she said. If you dont have the vest on you feel like you are floating almost.
Maybe add a dozen, fully-loaded 30 round mags? 🙂
Jeez your routine is absolutely insane! Props to you
5 miles in 60 minutes? You're basically jogging.
I tried an 8 lb weighted vest for a 1 mile/day walk and after a few days my knees hurt so much I couldn’t walk at all for 2 weeks. 😫 Life is different after a certain age. At a time when exercise is even more important, it is also the most risky. The sweet spot between enough and too much becomes very small.
It does.
This you may not have been your knees but the muscles around your knees.
I would gently squeeze each muscle where it wraps around the knee and see if any of them feel painful. The smaller parts of the muscle can become overworked and freeze.
Also one good way to lubricate the knees is sit down and hang your legs off of something and then swing them gently for 10 minutes while you watch a video.
I’d also check your gait. Your glute medius hip flexors can create a lot of pain when they aren’t doing their job.
yes, I just use two books in my backpack which equal 2kg as I walk 5k, anything more my ankles and knees hurt. go slow, its better for you to work up, as soon I get a pain in the front of my knees I know its too heavy. I started with 1kg and went to 2 but 2.5 is too much.
@@Petunia-fl9lu great idea!
I LOVE elephant vest! I have been using them for years now. I'll never go back!
That is the best advice ever. Started doing it 3 weeks ago with surprising positive results. Thanks.
"Hunger" can be cravings for minerals/nutrients etc. Walking around w extra weight, just like exercise, will lower the blood sugar and those who are not "fat adapted" will feel like they're dying of energy loss. Getting fat adapted also requires nutirents for the "new" chemistry and using nutrients can trigger cravings for these.
The human body can’t tell the difference between hunger and thirst so always assume your body is thirsty when u feel hunger pains unless you know it’s time to eat
so that's why knights wore that armor.
Having you talking about Goku training method in real life is dream come true. Almost need to watch this in 50% speed to savour it 🔥🔥🔥
Haha - next I'll cover the Hyberbolic Time Chamber...
nah, 2x speed is like weighted clothes for your brain
@@Physionic Could be a funny little video tbh
@@Physionic Hyperbaric might be nice 😁
@@PhysionicYou'll cover training at 450x gravity first.
Robin has great cheek bones and a wonderful smile
You're supposed to be concentrating upon rucking. Lol
Former runway model
As a guy who was out of shape when he first joined the army, i had to do a lot of walking at ft Benning and at Ft. Richardson in Alaska.
If I were to design a vest, it would include an adjustable belt and adjustable shoulder straps to even out the weight distribution to the comfort of the user thru out the day of use.
We humped with over 60lbs for miles at a time. Sometimes with snowshoes or cross-country skis.
No kick back needed. Design and produce as my contribution to the channel. 😊
I started rucksacking last month. My first week, I carried 20lbs, and the first day or two I had alot of discomfort in my Traps, as I struggle to relax my shoulders I was tensing up while carrying the backpack. By the second week, I was on to 25lbs, and by then it felt way better on my upper back. I was beginning to feel it in my legs, especially during hills. The Third week I increased to, you guessed it, 30lbs. This felt way more significant and I began to experience hypertrophy and muscle soreness, mostly in my calves. I should mention that as a baseline,these were all 1 hour brisk walks, pushing a stroller as well. For the first time, I had to take a rest day and not do 4 or 5 consecutive walks. This past week I have been on two walks with 35lbs, and it feels good while walking, but my body feels way more taxed later on the same day, and the following day.
My starting bodyweight a few weeks ago was 173lb, I am now 168. I can notice the little bit of love handles I had are now tight, and I can only grab about half as much belly fat as what I could before. For my diet, I've been focusing on protein and low refined sugar. My appetite reminds me of when I was roofing, I used to eat two suppers every day, and I was still losing weight. It's not to that degree, but the feeling is familiar. My calves have changed dramatically (for me) , the muscle definition is popping and they feel stonger. I had been doing weighted standing calf raises as part of my weight training, but never felt the soreness or tightness that I've felt from rucking.
I'm going to continue with the 35lb for now, and may increase the intervals in which I go up in weight. If I continue to require rest days, I'm going to try decreasing the load, as my goal is to walk 5 days a week, and lose my stupid belly fat. 😂
hows it going? progress?
@dimitriuss going well, I peaked at an hour ruck with 60lb pack last month, my calves, inner thighs, inside of knees, and upper back have had substantial muscle growth, legs in general are just thicker. Weight is probably 174lbs now
I chose to just put on 30 pounds of overweight, so that I can have this effect all day without any unnecessary extra gear... Building up to 50 pounds soon to increase the workload
😜
This is the way.
😂
Done…
Wait what
took me sec...500IQ move. Why the train the heart for 2 hours every week when you can fight for your life every minute every day
So interesting!
In my retirement, after gaining from sitting around too much, I dragged my overweight body to join a sport where we practice 3x per week. I love this and have stuck with it, though have gained another 20.😢
After having a parathyroid removed, I got into a discussion about calcium levels and osteopenia and osteoporosis with a group of these women in said sport. Many of the women are extra lean, partaking in many other activities as well. So they are all lean, but fit and muscular for sure. But it was brought to light, that many have osteoporosis in their 50's and 60s.
I am 68 and osteopenic, because of my parathyroid malfunction. I feel caused from being a long time vegetarian who drank green smoothies and almond milk for years (oxalate toxicity). Anyway, I also found, thru this discussion, that osteoporosis is a "skinny gal" problem. 🤔
I later wondered to myself, after this discussion, if rucking would cure this issue for the skinny girls.
I am certainly going to share this podcast, now. And look Robin up, too!
BTW, when I get my next dexa scan, I hope my osteopenia is improved. Because my calcium levels are now normalized, and I am no where near a "skinny gal!"
I got a cheap one but the stitching was bad and sent it back. Good reminder to try again. Thanks.
ELEPHANT VESTS!!!🎉 I'm thankful to them.
But also, I'm thankful to you for reminding me to get 20 minutes of Weighted walking in each day. I look forward to seeing the results in a month.
Good for you!
I really appreciate the effort and depth you put into this video; it’s clear you know a lot about the topic. That said, I think the argumentation could be a bit more straightforward in some parts. For example, the detailed discussion about the mise and osteocytes felt like it didn’t add much to the overall point. I was also left wondering how to apply this information practically, as the answer to that seemed unclear. It would have been great if the conclusion had tied things together more neatly, but I understand wanting to add humor and promote other content. Thanks again for the breakdown; you’re doing great work overall!
Weight vest walking has been my go-to. I can attest to all she said. I am up to 32.5 lbs in the vest and have added 10 lb ankle weights and 8 lb dumbbells for up to 2 miles now. Of the many benefits I am experiencing the one that freaks people out is my standing heart rate of between 50 and 55. One really needs to focus on keeping the shoulders back to avoid the shoulder pain. Posture posture posture. Highly recommended for anything from zone 2 thru zone 4 workouts.
been using weighted vest w/ the weighted idk, gauntlets and leg weights for abt a year. I workout w/ it for abt an hour a day.. situps, pullups and jog w/ it. I've lost 60+lbs this year. I noticed more toned muscles too and I feel so much stronger
It’s all about the math and physics right?!? Makes perfect sense! The more weight, the more physical exertion needed, the more calories burned = weight loss. Bonus: and accomplished over shorter periods. Loved learning from you the physiology behind it! Fascinating stuff!
School is out so it is time to strap on some extra weight during my walks. I’m thinking at my age (61) start small and work up to your 11% body weight max by throwing a small plate in a backpack and ruck that puppy. I also like the idea this duplicates real-world, future hiking goals - which I’m assuming a weighted vest does not.
There is a group of individuals that wear extra weight for several hours five days a week. Letter carriers.
@@Freja_Solstheim Never heard of mail being delivered by bike actually.
@@Freja_Solstheim @Freja_Solstheim In most cities and towns, mail is delivered by people who walk while carrying a bag. A bike would be neither practical nor efficient. In rural areas, mail is delivered by car or suburban van with a right-hand drive. Or, where there are lock box delivery stations, the mail car/van driver gets out and deposits the mail into the individual slots. Never heard of mail being delivered by bike - but I haven’t been everywhere, yet.
Mail here in Australia is typically carried by the "postie bike" with saddle bags on them. It's a small motorbike. For cities they are now using ev buggies.
@@Retro-Iron11 Sounds sensible.
And mailmen, mailwomen, have bad backs from it. Now it is a crossbody shoulder strap with the bag on one side so it strains one side and then maybe they switch. Don’t know. But know two mail carriers both with back problems. Just an observation.
Bro I just started this 3 weeks ago. Great timing.
How’s it going?
@@Physionic it’s good. It’s not life changing if you’re already training. I find it a great way to get my cardio in. I’m working up in weight with a ruck and trying to add a suitcase carry as well
Imagine if two people like these two had kids. Those kids would be so healthy. They'd get all the proper micronutrients, exercise, etc. I wish my parents where health informed to this level.
Lol. Yeah right. They'd be judgemental about others giving their kids deepfried things... And than when they will have the second one, they'd give them that each time they're going out. Kids don't work the way you think they work. They need to explore and they will explore weather you alow them or you don't.
@@csakzozo I'd say a big problem with how people often raise kids is that people say, "because I said so", instead of explaining the reason something is done. When kids understand the reason it's easier for them to own the decision themselves. This is the importance of being informed and being a good teacher, vs being a strict parent who doesn't have based in reality reasons for doing things.
My mom's fam was from Ukraine. Used to growing what they ate, not spending money on food. We grew up on cabbage, borsht, lots of onions, carrots, potatoes, sauerkraut, pickles(anything pickled), fish, lentils, eggs and chicken. Winter was plenty of healthy soups, and stews. Summer was all sorts of veggies. fall was apples, nuts. Just shop the produce section, buy organic when u can...keep it simple. I'm 71 and ppl can't believe I'm not 20 years younger. Lots of walking. Extra points for chopping wood, raising barns, butchering hogs, hauling water or busting sod with a shovel. My great gran died unexpectedly at 114! Healthy all her life!
@@staceykersting705 where in ukraine
This makes PERFECT sense because it TRICKS the body into thinking it is too fat because of the added weight, THIS is the only TRUE mechanism that makes SENSE
I would bet 10 to 1 that this is wrong. The weight in kiloponds has no influence on metabolism, except that more power and force needed. We can test the hypothesis by examining people who wear weight as a profession. The sherpa of Tibet the independent state for instance. In many people, especially girls, in underdeveloped countries. Have you ever been to Africa? Another hint should be given by evolutionary medecin: we were once hunter-gatherers who had to carry weight for long distances.
Wowwwww. The algorithm to the rescue! I have started weighted walking and have used a backpack filled with 20 pounds or connected two 10 pound ankle weights around my waist. The waist method is a lot more comfortable for me. Especially since I am nursing back and shoulder pain. I wondered if this was a thing since I basically hacked the weighted belt. Lol. Thanks for this video!
I use both a weighted vest (25lbs) and a belt (20lbs) for up to 45 minutes each day. I do squats and lunges with them on, often on a vibration plate. Yeah, I got it all! I started a year ago to increase my bone density, which only went up 1%. I didn't know it is normal. BD cannot ever return to normal. I should be glad I gained that 1% back.
Of course, I am working on gaining another 1% by next March!
i'm picturing mice wearing weight vests.
actually it's much finnier - I think they had lead suppositories.
I heard we should try to work our way up to wearing 1/3 of our body weight (Dr Peter Attia). This practice is called "rucking". The better rucking vests or backpacks will not cause shoulder or neck discomfort.
In the military they call the rucking..
Just walk with a proper fit hiking backpack with waist support and add enough gear/weight to hit your number and you're good...
No need for a special vest or belt, just basic gear you either have or probably want will get you all the way
This isn’t new. Military has been doing this for years in basic training. It gets even more intense in special forces! Long marches with ruck sacks as much as 120 pounds over 40-50 miles. Lots of body fat lost, and greater endurance and muscle tone was gained! Believe me, you are hungry at the end of these marches! Good information though!
120 lb over 40-50 miles. That doesn’t sound like humanly possible!
@@k14michael
The book "Bravo Two Zero", about SAS operations in Iraq, describe carrying 200 pounds for long distances. They train for that.
@@fazole That book is also CHOC FULL of the authors delusional fantasies.
I wouldn’t use a weighted vest every day, as it can cause added strain to the back, neck and shoulders if you’re not maintaining proper posture while you’re walking as Robin mentions at the end. It’ll lead to a pinched nerve/herniated disc if you’re not careful and set you back in your health goals.
I wear a 20lb tool vest 8-12hrs a day as a carpenter. While carrying and climbing ladders and staging, carrying materials with tools up and down ladders, squatting, crawling, and working over head. I like the vest way better than a belt or a belt with suspenders, I can see the appeal for recreation and fitness. I am envious of what our military personnel do with weighted endurance maneuvers. However, I’m on my feet all day, carrying, walking, climbing and what not, when I go for a walk, it’s more for relaxation and that becomes a challenge onto its self to slow down, get out of my head and pull the sounds and sensations of the environment in for a reset.
I tried it a few times. For the shoulders I used a bowtie from spud inc. Basically keeps your shoulders retracted which makes it feel a lot better
Consider a proper hiking backpack. You carry it on your hips which avoids burns on the shoulders or even problems with the blood circulation getting cut off. You can gain muscle when loading up to more than 10 kg.
20-30 lb. vest is very heavy for a woman . Most exercise physiologists recommend carrying no more than ten percent of your weight in a vest.
Even wearing an eight pound vest, I can feel a big difference in terms of physical exertion.
@@googoo7750well I think the recommendation is not for just walking and hiking, but for running etc.
@@googoo7750 I would say that 10% of bodyweight is a good starting point when you've never carried weight for a longer time. For hiking, it's ridiculously little equipment you can carry with that limit. I would be able to carry only a 5 kg rucksack which isn't enough if I want to take a lightweight tent and other equipment with me. For a day trip, it's fine though. My rucksack weighed about 12 kg for a trip with an overnight stay in a tent including food and drink. I prepared for this by carrying my groceries up six flights of stairs, I never used the elevator; and walking/running with a 4-5 kg rucksack first before I went heavier. You can definitely build up to carrying heavier weights with time.
I remember the moment after I gave birth (at 41 weeks) I almost floated across the room because a huge weight had suddenly been taken off my body. Nobody EVER asks pregnant woman this question.
Maybe its a psychological relative effect ? Like when we put our hand in very cold water, and then in cold water, the cold water feels "warm"
wonder how long it took for the floating effect to wear off. 2-3 weeks ?
@@Abhishek_78 I only lost 15 from giving birth, but within the next 3 weeks or so, I dropped another 25. A lot of extra water is part of the weight.
I've been wearing a weighted vest for incline pushups ( 25 per set, 175 to 200 total ) over the last 2 months. Worked the weight up to 30lbs, at this point. Weighted vest is a phenomenal tool for gaining strength and endurance.
I have a 20lb vest that I’ll wear for an entire work day at least from the time I get up to the time I get home but I’m thinking of buying a 30 pound one for workouts of up to a max of one hour I’ve heard that you’re not supposed to go beyond 10% of your body weight for an extended period so that it doesn’t end up ruining your joints I’m 225 at 5’8” trying to get back down to about 180 I got my gallbladder taken out back on December 13, 2019 and although after being in the hospital for a few days, I drop down to about 169ish It didn’t take long for me to start going back up I’m 29 when I have my gallbladder, I never saw 190 anything. My full-time job is pretty sedentary as I work in an office. My part-time job is where I get most of my walking in since I’m a courtesy clerk at Safeway, so I’m out here pushing baskets Putting groceries back on the shelf, cleaning spills and bathrooms, etc. so it’s a lot of walking involved that should help me burn extra calories that I wouldn’t be burning at My full-time
As one of the millions of people living with osteoporosis, I'd love for you to do a video on osteoporosis physical therapies and drugs and what the evidence shows for those subjects.
For my 40th birthday I hiked the Appalachian Trail. An average of 15 miles a day up and down mountains with 25+ lbs. on my back for 6 months. I wonder how much that changed my bones?! My backpack transferred most of the weight to my hips rather than carrying it on my shoulders.
The best backpacking backpacks have both shoulder straps and a waist belt. You can usually shift the weight from one to the other depending on comfort. It would be nice to have a weight vest like that.
I use ankle weights, no spine/shoulder compression 😊
This should be the punishment for everyone telling a obese person to "move more". :) I lost 100 pounds since February 2023 and I could seriously not begin to walk longer distances until I lost my first 40.
Pigmie had a video wearing 100lbs of weights for a day. He was exhausted by halfway theough the day i think.
@@VegetaPrinceOfSaiyans Yeah... When I was 100 pounds overweight I constantly had migraines and collapsed in the bed or on the sofa frequently.
Maybe you should move more.
You're a stud, albeit a lighter one!
I have been carrying a 5-10kg rucksack daily for the last 15 years. I kind of injured my back because of that in the first few years. But after having my back fixed and strengthened with proper exercises, I have no problem nowadays. According to my iWatch, Fitbit and Oura ring, definitely my exercises intensity increases and I supposedly burn way more calories walking with my rucksack, up to 40% more. I’ve been doing keto and fasting for the last 8 yrs anyway, so I don’t get hungry whether I do exercises or not.
Not exactly the same, but I wear 2.5lbs weights on my ankles everyday. Seems to help hamstrings. I've heard it can stress the knees, but I haven't noticed any problems. I also do a 6 mile ruck twice a week but don't wear upper body weight aside from that.
I'm considering using ankle- and wrist-weights when I go back to running. regards.
I have this vest in the 16 and 20 lb version. That vest was way too loose on her. I’m 170 lbs and the 20 lb version, while not too heavy, is a bit looser on me and causes extra pressure on my shoulders and neck. These set-weight vests are designed to fit at around 10% of your body weight or less. They are much more comfortable when they are snug so your body evenly distributes the weight. Sometimes I’ll wear both, but put the 16 lb version on first, so the 20 lb one is comfortably snug.
I love the melding of science and experience! More please!
A popular fella named Goku would wear weighted clothing sometimes even during martial arts tournaments. On average his weighted clothing total was near 140 lbs.
That's my body weight 😂, I would lay down flat without anime physics
Awesome science. I have ordered one yesterday. Can wait to use it!
Now, I do not have a weighted vest. What I do have are 20 kilos of authentic medieval armor that I fight in regularly, so here are two quick observations.
1) That small mention of posture at the end should be emphasized. Wearing significant weight will let you know very quickly if your posture is off and force you to fix it if you don't want to suffer, which breeds habit, which means you are moving around more efficiently, which means your perceived strength goes up by that alone. It's like learning the proper technique for a deadlift, you will now be able to lift more without any other changes to your body.
2) Weight distribution. You want all that weight to be as close to your body as possible and resting on as many bits of your anatomy as you can get it to. If your vest is flapping around as you move, tighten it to a point where it very, very slightly restricts your breathing. If you want to carry, say, 20 kilos of weight, split it to 10 kilo belt and 10 kilo vest. The way I do it - i.e. get into the chain mail, raise shoulders and then tighten the belt so that some of the weight rests on it - is not useable for most of you, I imagine.
Interesting weighted vests. I effectively wear a weighted vest, for the past 50 years. Most of the time I carry around 20 to 40 lbs of gear+vest+heavyboots+weatherclothing about 6 to 12 hours a day 6.5 days a week. On top of that I have tools that weigh 10 to 80 lbs and supplies. I walk a lot, farming and forestry in mountains. I burn a lot of calories. I am a high BMI but low body fat - muscle from working weighs more than fat pushing up BMI. My life insurance company gives me the highest rating despite my being 62. One more thing: I have grown ~1/8” a year my whole adult life. My mother, a doctor, says this is likely because of my loading my skeleton so much. When we married I was 5’4” and my wife was 5’11.5”. After 30 years I am 5’9” and she dropped to 5’8”. People normally shrink with age.
Can you explain please.
How would compressing your skeleton grow you?
@@Courage_n_Honour what my mother, a doctor, explained was that stressing the bones causes growth, especially at the ends. That said, most people shrink as they age due to spinal disc compression and curvature. My wife wife probably shrank from that.
Hey Nicolas, couple of points (numbered, of course): 1) For someone who is thugnificent like me, the vests are too small; better to get a bib type configuration. 2) Divers know, weighted belts suck worse for wearing than vests. TLDR, get a bib for awesome success.
5:57 Traveling -> Not Traveling is in fact a significant changed variable
Ive felt this myself after a few days of hard work carrying heavy stuff at my ex job, first day or 2 super shit low appetite but after that strong and hungry
One additional: In spite of all the meathead stuff I've done, recent film shows my spinal spaces are still normal given age. Wondering about affect of vests on spinal spaces and posture. Hell, posture reinforcement may kinesthetically help to maintain the spine, actually.
Im surprised you didn’t touch on the theory going around that a weighted vest increases your BMR. I trust your opinion over anyone’s, have you looked into this at all? Where the body thinks you’re heavier than you actually are and thus increases your resting metabolic rate? Would love to hear your thoughts and studies on this!
So I'm not crazy filling my hiking backpack with books and walking around the house with it. Well, time to move outside.
The waist strap is a lifesaver for my delicate, petite lady shoulders.
Talk to any old timer law enforcement and heavy belts have led to many bad backs.
Load bearing vests correctly set up are the current way to carry weight for extended duration and distances.
Get the right vest, set it up right and any issues are more on the user than the vest.
Here's a quick tip. Make sure you're able to utilize the weighted vest you buy. I bought a 40# name brand unit and I need someone to help me put it on when it's fully loaded (to slip on over my head). Some can be difficult to use.
I was wondering what was the weight of the vest Robin wore, but it was finally stated at 11:52. Thanks you.
Vest all the way, yes it's heavy on the shoulders to start but in time the weight feels like nothing and your posture will be amazing. You won't get these benefits with a belt.
( 2 years I have done this )
I regularly do weighted vest pullups. Its a fantastic way to get the stimulus you need to develop muscle.
I weigh 100kg and my vest weighs 25kg. Walking for
I try to do my "Roman March" (read somewhere, that legionaries usually made 20km/day and the typical load weighted around 20kgs)... still not there... I do my 20 kms in 5 hours, but still carrying 16kgs (I began with 10 kgs vest). According to Fitbit, without weight I do some 250-300 cal/h, with 10kg vest it goes to 500-530 cal/h. I was disappointed to see that increasing the load to 16kg just increased the calories consumption to 550 cal/h.
I've noticed this as well. I really wasn't looking for fitness benefits, just protection from Frankish blades on the field of battle.
The one thing I never hear addressed about rucking is it's compression effects upon our spinal discs.
My chiro says that it can be a negative thing on older ruckers.
I am not sure if I am following this correctly, so if you walk with added weight this forces the osteocytes to send out signalling factors that enhances bone strength by increasing density of matrix material in the bones ???
This would be fantastic for elderly people who are subject balance issues and falls.
Thank you for explaining the difference between weight I've added -- that the doctor wants me to get rid of -- and external weight for overall toning fitness. I think I know what I'm getting myself for my birthday.
@11:44 - Robin's protocol?
HUberman's lawyers will be in contact about trademark & service mark violations.
Although with Huberman I"m starting to call them protoco-LOLs.
Now I understand why I feel better and my posture feels beeter and more comfortable in the days when my backpack is heavier.
Backpacking!. Get a backpacking backpack instead of a weighted belt the load will be more easily adjustable. The load is designed to be carried on the hips, the shoulder straps ae just for stability.
Can’t sit down, knocking things over as you move around your house…
Nah, vest is best.
@@rockhopper01 Robin was only using it during walks, in that scenario a hiking backpack with a proper hip belt makes more sense than a vest that's heavy on the shoulders.
Can confirm shoulder problems. Tried a 40# vest and decided hey this pretty cool can even do shrugs periodically cause why not. Got the meanest scariest trap cramps ever. I took it off and didn’t use it for a bit, let my shoulder region and trap region rest and there had been no injury fortunately but yeah, be careful folks! And listen when your body gives you signals that something is wrong ( pain unrelated to soreness etc )
I practice race walk on bare foot 3 days per week for about 45 min and other days 3 per week for about 15 min. My speed is around 7.5 - 8 km/h.
After few years of practice I don't feel any pain, I suffered no injuries even walking on irregular terrains, concrete or asphalt, sometimes I feel small sharp stones but not so much. The only concerns is when I try to walk on asphalt or smooth concrete path that has been cooked for many hours by the strong thai sun (It's where I live)... in this case surface temperature gets over 70 C and is impossible to walk on it, I have to turn on some natural path.
Please keep it simple and use a backpack. That is standard rucking, it will carry well and improve your posture while using it.
So... is this occurance related to reason why astronauts and elderly people should do resistance training to strengthen their bones?
Great content. I am going to add weight to my walking. Best sponsor ever. The elephant can help prune my trees.
Good video! I say just go with resistance trainining with BFR bands combined with Farmer’s Carries for bettter outcomes
Thoughts on a backpack instead of a vest for this? A good backpack can help avoid the compression issues, but obviously the weight distribution isn't the same. Any potential issues you can think of?
Seems fine, but I'm not a DPT, so I'm not the perfect person to ask
If you are referencing a paper of any sort in your content. It would be very helpful to provide a link to the paper in the description so that fellow watchers can read the info for ourselves. Having found and read the paper I can point out that the study was not investigating weight loss and is therefor misinterpreted in your video. It is an investigation into the gravitostat hypotheses about the body adjusting to things via homeostasis.
I would love to know if you feel like using a weighted vest with the appropriate amount of weight for your size and bodyweight would help with osteoporosis and osteopenia? Thank you for all the wonderful content on your RUclips channel…
So this is basically my main cardio / leg training modality .... aswell as 3x per week strength training via calisthenics i ruck 2x per week 30 pounds in backpack generally between 10 and 15 miles i add sprints on the lower trips which usualy last betwe 3 and 5 hours ...... needless to say im quite fit and lean as a personal trainer i feel this is a highly slept on form of weightloss and overall leg training with huge gains in mobility and athleticism
Any reliable ways to calculate energy expenditure for these trips as there are tons of variable ?
Love your channel. Was wondering if you could do a series on the statistics used in bio research. thnx
What do you mean, Gary?
Am I the only one shipping Robin and Nicolas? With all the science between them, it stands to reason they have chemistry!
I see whatcha did there. 😅
They're not fooling us...
Giggity
There's a reason every military on Earth marches recruits with heavy packs beyond physical and mental exhaustion.
I wear a weighted vest every day because I carry about 30 pounds of groceries on both shoulders in those shopping bags back home for about a half hour no wonder i am SO fit! obviously I live in a walkable city which is New York City so that's a lot easier to integrate daily exercise into activities rather than having to go to the gym itself which I do anyway four days a week