Any type of walking will have the pizoelectric effect, in fact sitting in an improper posture will also have that affect due to the body fighting gravity.
If I am reading this right what you are asking is in reference to Wolf’s Law where bone density is directly proportional to the stress placed on it. The addition of a couple of pounds will have no bearing on her goals, but jogging/running will have a better effect as the forces of impact are much greater than that of walking with weights, better yet sprinting will increase the stress place on the skelatal system even more(of course these may be contraindicated).
If the need to add external load during locamotion is absolutely set in her mind then an adjustable weight vest would be your best be. With that being said, plain ‘ol resistance training should provide the necessary stress for bone remodeling.
I think Shawn Fears said it best.
Using hand weight and ankle weights certainly increases the intensity of the workout when walking, and may help increase heart rate for those who cannot run or jog, but the added weight is too insignificant to really see an improvement in bone density or bone health… better results can be had through traditional strength training.
Adding weight to the hands or ankles may also significantly alter the natural gait of the participant as well; definitely not a good idea for anyone, especially those that train intensely or competitively.
A better idea to increase intensity (without having to run) would be to add a weight vest, add incline, or perhaps throw in some walking lunges or stationary squats every “x” number of minutes/miles/etc.
For the general population, I don’t recommend the use of ankle or hands weights during cardio activities. remember the goal should be either cardio or resistance. If a client doesn’t perform proper exercise technique and body alignment, I wouldn’t give the client more weight for any exercise.
Maybe for certain athletes, maybe it can be used for enhancing some performance. Will there be significant increases in performance? Not enough research. I’m more concern with the benefit/risk ratio.
Who are the majority of our clients? Athletes? probably not. More so general and special population.
As an AFAA Certification Consultant/Examiner
My advise…DON”T USE THEM FOR CARDIO.
USE WEIGHTS FOR RESISTANCE TRAININGS.
Please, always keep ankle weights light if walking with them. Unlike a heavier boot or shoe, the weight is being distributed over top of the ankle. may not seem like a lot of pressure on the joint at first but over distances…
Same thing with shoulders and hand weights.
Continuous bouncing + rotator cuff = Ouch!