Q: How many weights do I start out with?
4 lbs., for most people..
You will receive 4lbs. total (8 - 1/2lb weight bars) in your basic WALKVEST^® by Debbie Rocker package. But, if you are very new to exercise, very light in bodyweight (100lbs or less) or recovering from an injury, you should start with 2lbs. (which is 4 - 1/2lb. weight bars) in your WALKVEST. Or, if you are very healthy and very fit, you may feel that 4lbs. in your WALKVEST is not enough. You can purchase more weight - your WALKVEST holds up to 16lbs. - but please add weight gradually, in 2lb. increments preferably, so that your body safely adapts. *Notice how your body feels as you walk, and after you walk with your weighted WALKVEST - ask yourself, "Do I have enough weight in my WALKVEST?â€� "Have I had a powerful WALKVEST walk, do I feel properly WORKED OUT?â€� If the answer is no - maybe you should walk to one of Debbie Rocker's exciting walking workouts on CD, or maybe you need to add 2lbs. to your WALKVEST for your next walk. On the other hand, if you feel exhausted, very sore, and just too worn out after walking with WALKVEST, you may be walking with too much weight in the vest, and should reduce by 2lbs.

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Q: How will I know when to increase the weight?
When you need a greater challenge and don't want to exercise MORE...
When you complete a weighted WALKVEST workout to one of Debbie's CD's and feel at the end that you need more of a challenge - add 2lbs. to your WALKVEST and/or listen to one of Debbie's more advanced WALKVEST workouts on CD.

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Q: Will this hurt my back?
It shouldn't.
Certainly, consult your physician before beginning a workout program with WALKVEST. It is normal for your body to feel some soreness from the added stress of carrying more weight on your body while you exercise. For the safest, most effective WALKVEST workouts, walk with Debbie on CD - her coaching will remind you about you about posture and form and her music driven motivation keeps the workouts fun and interesting. Wearing the WALKVEST while doing chores around the house, or while exercising, should not be painful. If it is, stop using WALKVEST and consult a medical professional.

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Q: Can I run or jog while using the vest?
Yes, but The WALKVEST is meant to provide walkers and runners the intensity of running without the impact. Advanced WALKVEST workouts on CD include intervals of jogging in the WALKVEST for short periods of time. Running in the WALKVEST is comfortable as long as the belt at the waist is pulled tightly (to hold the weights securely close to the body), and there is not too much weight in the vest. Most runners enjoy walking in their weighted WALKVEST as part of their training week. It is easier on the body and, our testimonials say that, there is no loss of running speed. *The impact of running with added weight may be injurious to your joints and alignment and is something that only experienced athletes should do.

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Q: How do I load the weight into the vest, where do I put them in the pockets?
Load evenly.
There are four pocket quadrants on your WALKVEST - in the front, left and right side of the body, and in the back, left and right side of the body. Load the weights in the same pocket(s) in each quadrant to begin with, as well as when adding weight.

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Q: My vest doesn't stay tight.
It should fit snugly to your body.
If it doesn't, you need to tighten the belt around your waist, as well as the small fastener/belt at your chest. To tighten the waist belt, first fasten the plastic buckle, then hold it tightly with one hand while you pull the belt strap end with your other hand. Keep pulling until your WALKVEST is snugly secured to your body.

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Q: How many pounds do I use to lose weight?
You will lose weight by walking in your WALKVEST with the weight prescribed in numbers 1 and 2. Weight loss occurs quickly if you exercise in the weighted WALKVEST frequently, 4 to 5 times a week. And the greatest weight loss successes come from wearing your WALKVEST while Debbie coaches you on CD. Her exciting, highly effective training CD's get quick results AND keep you motivated so that you do not give up.

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Q: How many calories am I burning?
On the average, walking alone burns anywhere from 3 to 8 calories per minute - roughly 200-500 calories per hour. Walking in the weighted WALKVEST while listening to Debbie's coaching on CD significantly increases the amount of calories burned - up to triple the amount. In our studies, individuals who walked on a treadmill for 45 minutes without the WALKVEST (and with no coaching by Debbie) burned from 150 to 230 calories. Those same individuals walked on the same treadmill while wearing the WALKVEST with 4 to 6lbs. and they burned 250-330 calories in 45 minutes. When they walked on the treadmill wearing the WALKVEST with 4 to 6lbs. and working out with Debbie on CD, they burned between 370-540 calories in 45 minutes.

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Q: Why would I want to add weight to my walking workout?
Why wouldn't you?
Adding weight (responsibly, as with the WALKVEST) helps you OPTIMIZE your EXERCISE! Added weight provides increased resistance, which in turn forces your body to work harder, so you burn calories and fat at an intensified rate for quicker weight loss. You also build strength, sculpt and tone your body, more efficiently. Walking with the weighted WALKVEST increases both the weight bearing and aerobic benefits by adding weight to your normal body weight and workout. Now that there is a safe, simple, effective and attractive way to add weight to your workout, why wouldn't you?

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Q: How does it build bone strength?
The best exercise for your bones is weight-bearing exercise such as walking, dancing, jogging, stair-climbing, racquet sports and hiking (per The National Osteoporosis Foundation NOF). Researchers and clinicians who study osteoporosis have known for some time that weight bearing exercise contributes to the development and maintenance of bone mass. Living bones adapt themselves both in size and internal structure to the mechanical forces applied to them. The amount and strength of the bone are directly linked to the amount of activity that forces the bones to bear weight and move against resistance (Simkin, 1990).

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Q: How does it help with osteoporosis?
Osteoporosis is loss of bone density and strength. Bone loss occurs naturally as we age, but is more severe in some individuals due to a variety of factors. You can help keep your bones, and supporting muscles, strong, and guard against osteoporosis, by safely carrying extra weight while you walk in WALKVEST by Debbie Rocker. The WALKVEST increases the weight bearing benefits of walking to help build bone density and strength and guard against osteoporosis.

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