Weighted Vest is one of the most popular weight accessories to build muscles and work out abs. Weighted vest exercises are best to experience the explosive power and strength, especially the weighted vest hiking.
Related: 7 Best Weighted Vest Exercises To Build Strength
When a weighted vest is used during an intense training session, your bones react to the excessive strain and build more bone mass. Denser the bones, more will be the musculoskeletal strength. This, in turn, reduces the risk of injuries due to enhanced support and stability.
Weighted vest training also strengthens the lungs and heart by boosting your cardiovascular health. Most of the fitness enthusiasts use it to burn some extra pounds.
Lose Weight By Weighted Vest Hike
According to the new study by American Council on Exercise (ACE), you can burn 12{317a7769e272dec17b69bda26c6a5a4c5e6799efcd8a85f72cb552b76862c2b9} more calories if you wear a weighted vest while hiking (following the 10{317a7769e272dec17b69bda26c6a5a4c5e6799efcd8a85f72cb552b76862c2b9} rule).
Is That Right?
Yes, the claim we just made above is absolutely right as it is backed by a detailed scientific research.
This research by ACE was led by Len Kravitz, Ph.D. of the University of New Mexico’s exercise physiology laboratory. In this research, ACE recruited almost 13 women in the age group of 18-55 who didn’t exercise.
Each of the subjects was asked to either wear a vest weighing 10{317a7769e272dec17b69bda26c6a5a4c5e6799efcd8a85f72cb552b76862c2b9} or 15{317a7769e272dec17b69bda26c6a5a4c5e6799efcd8a85f72cb552b76862c2b9} of the bodyweight or no vest at all. Then, each subject was asked to walk at the speed of 2.5 miles per hour at the inclination rate of 0-15{317a7769e272dec17b69bda26c6a5a4c5e6799efcd8a85f72cb552b76862c2b9} for the time of 16 minutes.
Result
Those women who walked on the flat surface while wearing weighted vest were able to burn 12{317a7769e272dec17b69bda26c6a5a4c5e6799efcd8a85f72cb552b76862c2b9} more calories.
Weighted vest is a simple and easy way to boost the intensity and weight loss without even requiring a very speed or inclination.
Weighted vest is better than the fast running on a treadmill for those who have some kind of health issues such as low back pain. Adjustable weighted vests are available at very reasonable prices here:
Precaution!
Be very careful during your weighted vest hike. This additional weight on your body increases the impact on your knees by three to four folds, as claimed by Michele Olson, professor of exercise science at Auburn University Montgomery, Alabama.
Hence, this excessive weight can cause a joint injury, especially in the knee joints. Here are the 5 safety rules to consider before starting your weighted vest hike.
5 Safety Rules For Weighted Vests Training
Bonus Weight Loss Workout Using Weighted Vest
Here we have the bonus workout for you that must be performed with the weighted vest. Take out only 10 minutes from your busy routine and shed extra weight in an instant.
10-Minute Workout
This 10-minute workout comprises of the 6 different exercises. Do each move for almost 30 seconds, and rest for about a minute after completing the 6-exercise bundle. Now repeat the series of exercises for 10 minutes.
1. Reverse Lunge
2. Inverted Row
3. Handwalks
4. Inverted Hamstring Stretch
5. Push Up
6. Walking Lunges
Now you don’t need to search those dumbbells and barbells in the overcrowded gym for your intense training. Wear a weighted vest and start training wherever you are.
