Vest with Iron, Sand, and Lead, Various Weights
Excellent for Low-Intensity Exercises like Walking and Strolling
Avoid Excessive Weight... Risk of Spinal Injury
Mark Zuckerberg, CEO of Meta, recently drew attention by posting a photo wearing a 'weighted vest' on his Instagram account. A weighted vest is a heavy vest resembling a military bulletproof vest, and it is known that exercising while wearing this vest can lead to significant weight loss effects.
Zuckerberg is not the only celebrity doing the 'weighted vest diet.' Several other famous figures, including former English footballer David Beckham and model-actress Gemma Atkinson, are also known to have lost weight by exercising while wearing weighted vests.
A weighted vest is a vest that increases its weight by inserting sand, lead, iron powder, or similar materials inside the clothing. Generally, the weight ranges from 5 to 20 kg, with lighter vests weighing 3 to 5 kg and heavier ones weighing 30 kg or 45 kg.
In the past, weighted vests were used for soldiers' physical training and were frequently utilized for CrossFit training by firefighters, police officers, and other professions requiring high physical strength. However, recently, as civilian weighted vests have become available, they have gained popularity mainly among celebrities.
Wearing a Heavy Vest During Physical Activity... Excellent for 'Low-Intensity Exercise'
Weighted vests are excellent for low-intensity exercises such as walking, uphill walking, and jogging. The photo is not related to any specific expression in the article. [Image source=Yonhap News]
So, how effective is the weighted vest for dieting? The U.S. health information media 'Medical Express' recently introduced related research findings.
The study involved male participants wearing a 9 kg weighted vest and female participants wearing a 6 kg vest while jogging. The results showed that those wearing weighted vests had significantly higher heart rates than those who did not, resulting in much higher calorie consumption. This means that exercising at the same intensity while wearing a weighted vest can lead to a much greater reduction in body fat.
In particular, the research team highlighted that weighted vests are excellent for low-intensity exercise. When men wearing weighted vests walked uphill for 10 minutes, their heart rates increased by 10 beats per minute compared to men performing the same exercise without the vest, and they burned 6% more calories.
The research team explained, "For example, wearing a weighted vest while walking your dog daily can have significant benefits for cardiovascular health, metabolism, and overall health."
Vest Weight Should Not Exceed 10% of Wearer's Body Weight
However, weighted vests are not recommended for all types of exercise. In 2021, Harvard University in the U.S. released research stating, "While weighted vests are excellent for weight loss, they can be a dangerous choice for certain exercises."
Terry Downie, a physical therapist at Harvard University who led the study, said, "Weighted vests can be very helpful during walking exercises and aid in strengthening the skeleton," but emphasized, "The weight of the vest should not exceed 10% of the wearer's body weight."
According to Downie, excessively heavy weights put a strain on the wearer's back. He warned, "Generally, vests put pressure on the spine. For people with spinal stenosis or disc problems, this can cause issues up to the neck."
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