Are they suitable for walking?

If you’ve ever seen someone exercising or walking outside in a thick, sleeveless, padded vest with pockets specifically designed to hold heavy items, you may have wondered what the benefits of this device are. These devices are called weighted vests, and they do more than just reduce your weight and make walking more difficult.

Yes, adding resistance to walking can help build your strength and endurance and even improve your calorie burn. This is a plus if you’re tracking your fitness goals, want to challenge yourself without changing your workout routine, or want to lose weight while building muscle.

to be honest. In our busy, fast-paced, technology-driven world, we’re constantly looking for effective, easy ways to maximize our workouts, which is why weighted vests have become a popular tool to enhance the results of traditional exercises like walking. Not only do they allow you to workout without requiring additional equipment or drastically changing your daily routine, they also allow you to slowly improve your endurance over time without having to invest in new gear, Runner, BA, MA, Business Amie Dworecki, M.A. in Management, explains.

Another attractive quality of weighted vests is that they allow you to exercise outdoors, Dvoretsky said. “This adaptability is particularly attractive to those who enjoy outdoor activities like brisk walking, hiking, or trail running, as it adds a new dimension to their regular routes.” You’ll see people doing it in CrossFit and Hyrox classes Use a weighted vest, but that’s no reason not to buckle up before your next walk.

Are there any “real” benefits of weighted vests for walking?

Weighted vests benefit your health and support your fitness goals. Here is a detailed explanation of the benefits you can get from wearing a weighted vest during walking exercises.

It makes your workout more difficult

Whatever your main reason for going out for a walk, you probably don’t mind burning more calories in the same distance and time, right? We think so – that’s what adding a weighted vest can do for you.

When you add extra weight to your body, you actually increase the difficulty of your exercise. This effort forces your muscles to work overtime, resulting in massive calorie burn. It’s like adding a turbo boost to your daily walk.

“While it may vary, you may burn 8 to 20 percent more calories than walking without a vest,” Dworecki says. This effect may be more pronounced.

it strengthens your bones

Did you know that as you age, your bones become thinner and more fragile—a process called bone loss? It’s true. Your bones slowly lose density over time, especially after menopause, making them more fragile and prone to fractures.

Dvorecki explains that wearing a weighted vest while walking forces your body to work harder to support the extra weight, which strengthens your bones. This is a simple and effective way to keep your skeletal system strong and healthy.

It can boost your heart health

Believe it or not, your heart is considered a muscle, and just like other muscles in your body, it needs exercise to stay strong and healthy. When you wear a weighted vest while walking, your heart has to work harder to pump blood throughout your body, which over time helps strengthen your entire cardiovascular system.

“Increasing intensity can help improve your overall stamina and stamina, which means better performance in other sports,” Dvoretsky says. “Over time, you may find that your regular walking and even running speeds feel easier, allowing you to walk farther or faster without wearing a vest.”

It strengthens your core and improves your posture

When you add extra weight to your walking, your core muscles work harder to stay balanced and upright. This engagement of your core muscles increases their strength, improving your posture and overall stability, Dworecki explains.

She says this is beneficial not only for exercise but also for daily activities. “A stronger core also improves your balance, potentially improving movement efficiency and reducing the risk of injury.”

It lets you customize your workouts

Dvoretsky says a weighted vest allows you to customize your own movement patterns. “As your fitness improves, you can gradually increase the weight of the vest to ensure continued challenge and conditioning. This principle of progressive overload is key to any fitness program, whether you focus on walking, running or strength train.

Dworecki adds that the ease of adjusting walking intensity makes weighted vests a great tool for long-term fitness development.

Are there any disadvantages?

While weighted vests are a great way to promote movement, there are a few things to keep in mind. The extra load can increase stress on joints, especially the knees and lower back, which can be problematic for people with joint or knee problems, Dvoretsky said.

“There’s also a risk of overuse injury if you gain weight too quickly or don’t maintain proper posture,” she says. “Also, wearing a weighted vest in hot weather can [cause] Increased sweating and potential overheating.

Therefore, it’s crucial to listen to your body and progress gradually, just like increasing intensity in your running program.

How to choose the right product for you

Before you browse Amazon or Facebook Marketplace looking for a weighted vest, know what to look for. Here are some key features that experts recommend you should consider when purchasing a weighted walking vest.

• Weight adjustability: One of the best things about a weighted vest is its versatility. Reda Elmardi, RD, a certified strength and conditioning specialist, recommends looking for a vest that allows you to gain or lose weight. This feature allows you to gradually increase the intensity of your exercise as you get stronger. “Vests with removable weight plates or bags are ideal for this purpose, allowing you to tailor your workout to your fitness level and specific goals,” he adds.
• Fit and comfort: Weighted vests should fit snugly without restricting movement or breathing, Dworecki says, and recommends looking for designs with adjustable straps to ensure a good fit for people of different shapes and sizes. “Pay attention to weight distribution – vests that distribute weight evenly across the torso will be more comfortable and less likely to cause strain. Just like you choose running or walking shoes for long-distance comfort, prioritize ones that can be worn comfortably for long periods of time. Vest.
• Material and Breathability: Durable materials that can withstand outdoor elements are ideal for walking. Dworecki recommends looking for moisture-wicking fabrics that help wick away sweat and prevent chafing. “Some vests have mesh panels that allow for better ventilation, which is especially beneficial in warm weather or for people who sweat a lot while exercising.”
• Purpose and Versatility: If you use a vest for walking but may incorporate it into other workouts, look for a multi-functional design, as Dworecki recommends. “Some vests are better suited for carrying around with you for aerobic exercise, such as walking or running, while other vests are better suited for strength training. A vest that can be transitioned between workouts, like a cross-training shoe, can provide better value and supports a more diverse fitness routine.
• Price and quality: As with most fitness product purchases, price usually correlates with quality. While it may be tempting to opt for cheaper options, Dworecki recommends investing in a high-quality weighted vest, which often pays off in the long run. “A well-made vest will last longer, provide better comfort, and may offer more features like easy weight adjustment or better weight distribution. Think of it as an investment in your fitness journey, just like Serious athletes invest in quality shoes and equipment alike.

We recommend 4 weighted vests

Want to try it yourself? Take your walks to the next level with one of these top picks.

How often should you do weighted vest walking?

The optimal frequency of weighted vest walking depends on your fitness level and goals. Dvoretsky says most people find two to three times a week is a good starting point. “This frequency allows for adequate recovery between workouts while providing sufficient stimulation for adaptation.”

Elmadi notes that, as with any new exercise regimen, listen to your body and adjust accordingly. “If you feel tired or uncomfortable, reduce the frequency or take a few days off.”

He recommends warming up with simple calisthenics (lunges, arm circles, leg swings, torso twists, etc.) before walking. Preparing your muscles for increased weight also increases blood flow and reduces the risk of strains and sprains during exercise.

Remember, the most effective exercises are the ones you do consistently, whether you’re walking in a weighted vest, running or combining different exercises. “I encourage clients to explore all forms of exercise and find something that resonates with them,” Dvoretsky adds. “Every step, weight-bearing or not, is a step toward better health and fitness.”