The Ultimate Human with Gary Brecka - 148. Better Than Cardio? How Weighted Vests Hack Your Fitness Biology

Starting point is 00:00:00 Today we're going to break down the benefits of rucking, dive deep into how a weighted vest can supercharge your workouts, and explore the science behind why this is a game changer for your health and your performance. Whether you're a busy professional trying to juggle work and fitness, a parent looking for a simple way to get in shape, this workout is for you. As we age, we lose muscle mass and our balance declines. But using a weighted vest during physical activity can help slow down or even reverse some of that decline. So the good news is that wearing a weighted vest while walking or rucking has been shown

Starting point is 00:00:29 to help maintain bone density and even slow down the process of bone resorption. This means that adding weight to your walk isn't just about strengthening your legs or burning more calories, it's also about keeping your bones strong and resilient over time. Studies have shown that 100% of individuals

Starting point is 00:00:44 who use a weighted vest during physical activity experienced improvements. Welcome back to the Ultimate Human Podcast. I'm your host Gary Breca and today we're talking about one of my favorite fitness tools that's been around for centuries, but it's gaining more and more attention in the fitness world for its incredible benefits. I'm talking about rucking, and specifically how adding weight, a weighted vest,

Starting point is 00:01:17 to your routine can completely change your approach to training and help unlock your physical potential. I know what many of you are probably thinking. Isn't rucking just walking around with weight? And you're right. But rucking is far more than just a simple workout. It's a science-backed full-body training tool that can significantly boost your strength,

Starting point is 00:01:34 improve your cardiovascular health, increase your bone density, and even sharpen your mental resilience. Today we're going to break down the benefits of rucking, dive deep into how a weighted vest can supercharge your workouts, and explore the science behind why this is a game changer for your health and your performance. Before we get into the science, let's make one thing clear. Rucking isn't just for military personnel or elite athletes.

Starting point is 00:01:56 It's for everyone and anyone. Whether you're a busy professional trying to juggle work and fitness, a parent looking for a simple way to get in shape, or someone trying to enhance their overall health without spending hours in the gym. This workout is for you. And here's the best part. All you need is a weighted vest and the willingness to put in the work. You can take the workouts you're already doing and get more out of doing the same workout. When I first started incorporating a weighted

Starting point is 00:02:20 vest into my workouts, the impact was immediate. I noticed improvements in my stamina, my energy levels, and my strength almost overnight. But don't just take my word for it. Let's look at the science. Adding weight to your walk doesn't just make it harder, it makes it smarter. Research actually shows that wearing a weighted vest

Starting point is 00:02:37 during exercise, like rocking or walking, can lead to an increase in peak running speed, a 20% increase in leg stiffness, and a 40% improvement in oxygen efficiency after just five days of training. Now you might think these numbers are small, but the long-term benefits of rucking with a weighted vest are significant.

Starting point is 00:02:56 You're not just working harder, you're training smarter. These small improvements add up over time, giving you sustained performance gains without risking joint stress or even burnout. Here's where it gets really interesting. For athletes, this can be a game changer because it's not just about improving sprint time, it's also about increasing endurance.

Starting point is 00:03:14 So whether you're sprinting, cycling, or you just want to improve your stamina, adding weight to your body while walking or rucking increases the energy expenditure required for each movement. And this leads to more efficient calorie burn and improved overall performance. Now let's talk about some of the physical benefits of rucking with a weighted vest that go beyond just improving your cardiovascular fitness. As we age we lose muscle mass and our balance declines. This is called sarcopenia but using a

Starting point is 00:03:40 weighted vest during physical activity can help slow down or even reverse some of that decline. Moms that have been carrying their babies around in slings, you guys are doing this already. And studies have shown that 100% of individuals who use a weighted vest during physical activity experienced improvements in strength and endurance. That's compared to just 48% of older adults who didn't use a vest.

Starting point is 00:04:02 Adding a weighted vest to your routine helps you keep your muscles strong, your posture aligned, and it also improves your balance, which is critical for avoiding falls as we get older. I actually wear this thing all day every day and I don't even notice that I have it on. I get compliments that it's just a vest and nobody even realizes that there's 10 or 12 pounds in here. For women, especially maintaining bone density is critical to long-term health. Osteoporosis is a common issue as we age, and it makes bones more fragile, increasing the risk of fractures and frailty.

Starting point is 00:04:32 So the good news is that wearing a weighted vest while walking or rucking has been shown to help maintain bone density and even slow down the process of bone resorption. In fact, research shows that women who rock with a weighted vest can reduce bone resorption by up to 19%. This means that adding weight to your walk isn't just about strengthening your legs or burning more calories, which it is. It's also about keeping your bones strong and resilient over time.

Starting point is 00:04:57 Why not take the workouts that you're already doing at weight and just get more for the same benefit? But the benefits of rocking go beyond just physical health. There's also a significant impact on your mental well being. Exercise in general, as everyone knows is great for your brain. But rucking with a weighted vest takes it up a step further. The act of carrying weight forces you to engage more muscles, it requires a higher level of coordination and balance. This increases the brain's demand for oxygen,

Starting point is 00:05:26 which enhances cognitive function and mental clarity. Studies have actually shown that regular physical activity, like rucking, improves our memory, reduces anxiety, and boosts overall mental wellbeing. Rucking is a simple, low-impact way to reduce stress. The act of being outdoors, if you've seen any of my videos, one of my favorite things to do is just put a weighted vest on and go for a walk in the Colorado mountains.

Starting point is 00:05:49 My wife and I spend the summers out there. It's nice and cool. We're at altitude around 10,500 feet and more than any of the expensive equipment that I have in my condo in Miami, I like just putting on a weighted vest and going for a walk in the woods. The act of being outdoors, moving your body, and carrying weight has shown to help reduce

Starting point is 00:06:07 cortisol levels, I've experienced that myself, and elevate endorphins, the body's natural mood boosters. You really want a good antidepressant, put a weighted vest on and go for a walk in the woods. Pair that with deep, mindful breathing and you've got a workout that not only strengthens your body but also helps clear your mind. Let's dive into a topic that I know is on many of your minds, metabolic health.

Starting point is 00:06:30 Weight loss, fat burning, and improving metabolic efficiency are goals for most of us, whether you're training for an athletic performance or you're aiming for just a healthier lifestyle. Research conclusively shows that wearing a weighted vest can boost your metabolism, leading to increased caloric burn and enhanced fat loss. This is especially true for individuals with obesity or metabolic disorders. One study found that individuals who used a weighted vest during

Starting point is 00:06:55 workouts burned five times more fat compared to those who didn't. I will link that study below. This means that by adding a manageable load, a few pounds for women, a few more pounds for men, you can significantly enhance the fat burning effects of your exercise routine, improve your insulin sensitivity, and even combat metabolic disorders like type two diabetes. I don't mean you can cure them with a weighted vest, but we can do everything that we can to make our bodies more insulin sensitive

Starting point is 00:07:22 and reduce the amount of fat that we're carrying. Now that we know the science behind rucking and weighted vests, let me share one brand that I trust and I use every day in my daily life. It's called ION Gear, A-I-O-N. These vests are designed for comfort, durability, and maximum performance. The one I'm wearing, I just wear around wherever I go.

Starting point is 00:07:41 I have a tighter one that I wear when I exercise. ION vests are the go-to choice for professional athletes with teams like the Denver Nuggets, Philadelphia Eagles, and Ohio State Wrestling using them to build strength, enhance performance, and even prevent injuries. The Ion Vest uses something called dynamic resistance technology, which provides a more comfortable and effective resistance than other vests on the market. Unlike traditional vests that put strain on your back and your neck and your shoulders, Ion vests on the market. Unlike traditional vests that puts strain on your back and your neck and your shoulders,

Starting point is 00:08:07 Ion Vests distribute the weight evenly and it makes it easier to maintain proper posture and get the most out of your workout. So whether you're rocking, hiking, or you're doing some resistance training, Ion Vests are the best choice for anyone that's looking to level up their fitness routine. Now that you understand the incredible benefits

Starting point is 00:08:23 of rocking and wearing a weighted vest, which is one of my favorite go-to workouts, let's talk about how you can start incorporating it into your routine. Like all exercise routines, just start slow. If you're new to rocking or weight training, just start with a light load, five to seven pounds max for women

Starting point is 00:08:38 and seven to 12 pounds for men. Gradually increase the weight as you build strength and endurance. You can focus on your form. Proper form is crucial when you're wearing a weighted vest or doing any kind of activity. So keep your posture upright, engage your core, and maintain a steady pace to get the maximum benefit while you're avoiding an injury. And you can even track your progress. Keep a log of your time, distance, and the weight. Gradually increase the weight over time, increase your duration of your rucks,

Starting point is 00:09:04 and push your body to improve your stamina. It's great for your VO2 max as well. If you're like me and you're incorporating rucking into your weekly routine, aim for two to three rucks a week to start. This frequency will help you see the benefits without overloading your body. Once you're comfortable,

Starting point is 00:09:19 you can increase the frequency and the duration. I like to add variety. Change up your terrain to make your rucking sessions more challenging. I like being in the woods, but try. I like to add variety. Change up your terrain to make your rocking sessions more challenging. I like being in the woods, but try taking your vest to hills or trails or to stairs and start engaging different muscle groups and keep things fresh.

Starting point is 00:09:33 Pair rocking with mindfulness. Rocking's a great opportunity to clear your mind. Focus on your breathing, the rhythm of your steps, and the sound of nature around you. This isn't just physical exercise, it's really therapy for your mind to whether you're an elite athlete or you're someone just looking to improve your overall health. Rucking with a weighted vest is

Starting point is 00:09:51 a powerful science back tool for achieving your fitness goals. It builds strength, it enhances endurance, it boosts your metabolism and improves mental clarity all while protecting your bones, your muscles and your joints. So what are you waiting for? Grab a weighted vest, start rocking, watch your body and mind transform. The science is clear. Weighted vests are the key to unlocking your full physical and mental potential. Thanks for tuning into this Ultimate Human Podcast.

Starting point is 00:10:16 If you're ready to take your fitness to the next level, check out IONGEAR's weighted vest and get started today. Remember, strength starts with the basics, and that's just science.

The Ultimate Human with Gary Brecka - 148. Better Than Cardio? How Weighted Vests Hack Your Fitness Biology

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