Why You Should Add Weighted Vest to Your Walking Exercise

The vest has made the entrance in the group chat, and I not only speak fashion varieties. While the tunic and denim style experienced a big moment, the weighted vest made a statement with their own rights. Although not part of the fashion scene, it is better to add fitness accessories to your exercise ‘maturity rotation only for the superiority of his health, such as building strength and burning more calories (which says you cannot become fitness And fashion girl?). Whether you choose that can be adjusted to the bag to add or eliminate the burden on your policies or versions that have been designed, the vest weighted instantly increases the intensity of your road (see: the trend runs weight). Case Example: Hilary Duff, whose trick is to make 12-3-30 “hard again” wearing a 12 pound-weighted vest (if it is good enough for Hilary Duff, it’s good enough for me). Read on to learn how to choose the best weighted vest for you and the benefits of slipping into one time to get your steps.

Experts consult

In Everygirl, we believe that health suggestions must be based on accurate information and supported by science to ensure our readers can make decisions based on information about their health and welfare. That is why we prioritize consultation of trusted, credible experts – so that every content can be relied upon and empowering.

What exactly is a weighted vest?

As the name suggests, a weighty vest is a fitness equipment with extra weight added and worn on the body to add resistance during exercise. They come with a set weight (for example, four, six, or 12 pound weight on sewn) or innate bags where you can decide how much weight to add yourself.

Weighted vests are an affordable and effective way to improve your steps and habits with strength training. “The weighted vest changes running from simple activities to more challenging and full of body exercises,” Sarah Pelc Graca, CPT, a private coach and founder of Strong with Sarah Boating Coaching, is told Female health. Unlike traditional resistance equipment such as dumbbells or resistance bands, the weighted vest allows you to move hands-free and level up without the need to combine complex movements.

The benefits of walking with a weighted vest

Add resistance training

Walking inside and from himself has been proven to be a solid exercise, but only wearing a weighted vest turns to run into a power development exercise by involving your whole body and making your muscles work harder. “Extra weight increases the workload of the muscles in the legs, glutes, and cores, effectively combining strength exercises into cardio routines has a low impact,” said Pelc Graca Female health. With a consistent weighted path, you can increase the mass and muscle strength.

Burn more calories

Study of 2021 DI Strength and Conditioning Research Journal found that people who add 10 percent of their weight using a vest that burned more calories significantly than those who did not wear any body weight. But how? The additional weight you carry with a weighted vest requires you to use more energy when walking, increasing your metabolism. Based on the findings of the 2024 study at Medicine and Science in Sports and SportsThe rate of metabolic (aka calories burned) increases as weighted loads increase. Combine it by building muscles, and you have a higher break metabolic rate, which is said to be Pelc Graca empowering your body to burn more calories at rest too.

Supports better posture

Walking with a weighted vest activates the core muscles, including abdominal and back muscles, and increasing their strength. But Pelc Graca shows that it also encourages a more upright posture. The weight of the bonus of the vest requires stabilization of the abdominal and spine muscles, which leads to an increase in balance and a stronger core, which can be very beneficial for women who spend a lot of sitting time or experiencing problems related to posture, he said to Female health.

Improve cardiovascular health

According to Pelc Graca, wearing a weighted vest increases aerobic intensity from the average walk by increasing your heart rate, increasing overall cardiovascular stamina and heart health. The more intense exercise, the more the heart and blood vessels work, which means your body can be more efficient in moving oxygen and blood to your muscles.

How to choose the right one for you

Although the best weighted vest type depends on your fitness level and personal goals, Pelc Graca recommends choosing one that weighs five to 10 percent of your body weight. For example, if you weigh 150 pounds, a vest that weighs between 7.5 to 15 pounds is a way to go. Your weighted vest must feel comfortable and safe, but comfortable and not narrowed; It should not limit the range of your movements in your arms or feet. Consider choosing a vest that has a rope that can be adjusted for more adapted and feels suitable.

Potential risk wearing a weighted vest and how to help prevent them

Overall, there is a low risk to practice walking by using a vest, but its use is not right, such as wearing it for several hours or wearing too heavy, can cause muscle injury, joint strains, poor posture, discomfort or divorce, and too hot when worn during hotter months. Pelc Grace warns that those who have existing joint problems, such as arthritis or chronic knees, hips, or back pain, must check with their health care providers before trying the weighted vest because additional loads can increase stress in the joints and muscles, which has the potential to worsen the condition or cause injury.

To avoid excessive and minimize the risk of injury, gradually introduce your weight, as well as the length and how many times you use a weighted vest on your paths. “Start by using a weighted vest 1-2 times per week with a familiar walk to allow your body to adapt without burdening your muscles or joints,” said Pelc Graca Female health. When you build strength and durability, you can progressively increase your weighted way. But weight or no weight, always be careful to keep your shoulders back and stay away from your ears and your core is engaged when walking to prevent a progress that is too famous (thank you, neck of technology).

Shop for our choice

About the author

Katherine Chang, Wellness Staff Author

Katherine Chang is a health staff writer Everygirl with more than five years of experience in the health and fitness room. He navigated the latest topics and health trends through interviews and expert studies, and he has always been the first in the queue to try it directly.

Graphic Image Features are credited to: Nancy Contraras | DUPE, Carla Candace | DUPE, SANDRA STRABEIKAITE | Dupe, katie hubert-rhoades | DUPE, SARAH TORRES | DUPE, TAMARA Antovic | Deceptive.