Fast walking with weights

I have been walking on the treadmill at 3.5 miles an hour at level 2-4 incline alternating between 7 kgs (15 pounds) in a rucksack on my back, and 2 kgs (4.4 pounds) in each hand and the balance in my rucksack.

Just wanted to check whether I am risking any injury in exercising this way?

I've read that there's no point in adding weights to a walking workout and that it's safer to just increase your distance, speed or incline if you want to make your walk more intense.

Hi  I'm no expert but adding extra weight that you carry on your back while walking doesn't sound safe. As far as the hand held weights, I think they would be fine to give your upper body some extra resistance while walking.  Although I would probably go to 1.5 or 2 lb weights.

I use to walk with weights on the treadmill.  I find it to be a MUCH better workout when I walk at a 4.3 alternating every minute with a 15 incline and a 7 incline.  Now THAT'S a workout! I go for as long as I can go....I usually make it 20 minutes and then set the treadmill to a level 20 random hills workout and walk for another 20 minutes at a 4.0.

Mm... I don't know - I'm pretty sure melkor has recommended adding weight to a backpack - granted, I think he was picturing a hike, not treadmill, but as long as you aren't bouncing to the point where the weight is slamming into your back (and it's a good backpack that distributes the weight), I don't think it would hurt.

I don't know how much of a difference it makes, but certainly isn't as bad as ankle weights - those are not a good idea.

I would recommend no hand weights or at most 1.5 to 2 pound ones.  I have read on some sites that they are not recommended, but for some walkers swinging them can increase the cardio workout.

Also, I was a big believer in ankle weights until I develped problems in both hamstrings and completely quit using them.

Actually I think if you're just walking it can help to put weights in a backpack.  Hikers do it, and military people do it.  I think it could help increase your endurance and at least to some extent your strength.  Possibly they would be okay for a light jog, but I'm not as sure. 

I have heard bad things about ankle and wrist weights, specifically that they add risk of joint injury (knees, ankles, wrists, elbows).

But if you are just looking to burn more calories, then, I agree with the others that it's better to increase incline, speed and possibly do intervals.  The extra weight doesn't really help you burn that many more calories. 

karozel - Yeah, military people do walk with heavy weights on their backs, but you'd be amazed how many of them end up with back problems.  Carrying 60lbs or more for 10+ miles can cause some damage.  Bulging discs seem to be fairly common, as well as pinched nerves and other problems.

If you're going to go with back weight, make sure you don't carry the backpack on just one shoulder, and don't use a lot of weight - even spread evenly, too much weight can cause some serious damage. 

I remember googling that a while ago because I was interested in walking with hand weights, and here's what I found:

http://www.discoverwalking.com/blog/walking-w ith-weights-is-a-bad-idea.php

Good read and good suggestions in the article.  I am not quite sure about "the increase blood pressure" point since I often do a speed walk (30 minutes) to get my heart rate into a target zone.  Also, weight training can also increase the heart rate.  I am wondering how the body discerns between higher blood pressure and a higher heart rate when we exercise more vigorously.