fresh Fitness trends Again, they’re sweeping social media, but borrowing this practice from the military training methods carried out, but experts urge caution before they tie it down.
On social media, influencers hype the weighted vest as one of the “best secrets” of fitness, claiming that it can help you lose 30 pounds and become “unrecognizable” when used during walks or training. Tiktok search #WeightEdvest has received over 30 million views.
But the best is far from new, according to Atlanta-based sports scientist and longevity expert Dr. Mark Kovacs.
“They have been used in athletic and military training for decades, but social media has helped them reintroduce them into mainstream fitness,” he told Fox News Digital.
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“The appeal is simple. You walk every day towards a slightly more demanding workout without changing your movements,” Kovacs said.
meanwhile The soldiers marched For over a century, weighted vests have also been used for a long time by athletes and firefighters to build stamina and toughness with heavy backpacks (practice known as racking). Currently, gear is available on Amazon for $30 and is available from Equinox. Kovacs said a more refined, more comfortable modern vest is likely to promote a long-term trend.
Part of the appeal is that the vest looks “hardcore” but is easy to use, said Sarah Fullman, a certified Michigan trainer and functional aging expert.
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“Just walk and keep on fitness,” she told Fox News Digital, adding that social media often “makes old tools new.”
In a recent episode of Andrew Huberman’s “Hooverman Lab” podcast, Michael Easter, a Las Vegas-based researcher and author of “The Comfort Crisis,” claimed that humans are built to carry heavy objects for long distances.
“Humans are the only mammals that can pick up weight and carry long distances,” Easter said. “For much of human history, we carried food, tools, and even babies. Technology has taken away our lives, but we were literally born to do it.”
He praised Racking as a “two-in-one workout” that combines long-distance walking with a heart. Strength training By loading the bone structure and muscle systems.
However, experts should note that more research is required to fully understand the benefits of weighted vests.
Research shows that weighted vests can increase calorie burns, cardiovascular demand, and even help with specific strength exercises such as squats, but science is not conclusive about long-term outcomes such as bone density. A recent study found that obese adults wearing weighted vests have been lost 10% of weight However, hip bone loss did not decrease.
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“The findings of this study are contrary to some studies and are consistent with others,” Dr. Colin Haynes, a board-certified spine surgeon and director of research at the Virginia Spine Institute, told Health.com. “What’s clear is that the broader evidence includes both neutral and positive results.”
Studies dating back to the 1990s show more promising signs of improved bone growth, especially in postmenopausal women. Similarly, a 2015 survey showed improvements in quadriceps strength and femoral bone density.
Women at this stage of their lives may benefit most from this trend, Kovacs said, but those with joint or back issues should be cautious and consult with a healthcare professional before they can begin.
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For those interested in trying weighted walks or hiking, experts recommend starting with the lightest options available (about 5-10 pounds, or less than 10% of your body weight). Start 15-30 minutes, 2-3 times a week.
“Focus on your posture and slowly gain weight over time,” advised Kovacs. “I’ll always listen to your body. Discomfort is a sign of retreat.”
He added that weighted investment walking could be a “good supplement” rather than a complete replacement for heavier strength training or a higher-intensity heart.
“It provides a less impactful way to increase the amount of training, especially for individuals who cannot withstand running or high-intensity training,” he added.
Fullman agreed that traditional strength training is a “proven gold standard” for protecting bones and muscles, and noted that weighted vests can enhance traditional exercises like squatting.
“Weighted vests can add a bit of spice to your walk, but they are not shortcuts to fitness,” she added. “If they help you get more daily moves, that’s great. But if your choice is between the best and the strong program, choose gym weights every time.”
