In this article we’ll compare regular walking to walking with leg or arm weights. We will see whether calories burned and oxygen consumed increases with the addition of the weights, and which is more effective. Read on to find out the evidence backed truth.
Slow Walking
Studies found that when slow walking, arm weights made negligible improvement in calories burned and oxygen consumed. However, leg weights as pictured to the right did result in positive improvements of 5%. Wearing both leg and arm weights resulted in almost 10% improvement.[1]
Brisk Walking
When doing brisk walking, adding only arm weights provided negligible improvement, leg weights provided benefits of 7% and wearing both at once resulted in a 9% improvement.[2]
Conclusion
Arm weights provide very little benefit. Leg weights can provide a 5-7% improvement in your fitness level and can be worn under long exercise pants. Wearing both at once can provide a 9-10% improvement. Arm weights are therefore unjustly popular, and leg weights should be chosen instead or in addition. The most important thing is to choose ones that fit and are comfortable. Body Togs provide some highly rated leg and arm weights through Amazon which you might consider.
- The impact of wearable weights on the cardiovascular and metabolic responses to treadmill walking. Kristine M. Fallon [↩]
- The impact of wearable weights on the cardiovascular and metabolic responses to treadmill walking. Kristine M. Fallon [↩]
