Jogging in a weighted vest (if you can commit to that more grueling activity) has been found to burn more calories than walking, even on flat ground \u2014 so long as your vest is heavy enough.<\/p>\n
How much weight you should start with, and how quickly you increase it, depends on numerous musculoskeletal factors, including any postural deficiencies. \u201cIt\u2019s not dissimilar to weight training in general,\u201d Kristen Konkol<\/a>, an associate teaching professor of exercise science at Syracuse University, said in a phone interview. \u201cFor general fitness, the vest should [start at] about 5 to 10% of your total body weight, [and] you don\u2019t want to increase your weight by more than 5 to 10% at once with progressive overload in training.\u201d<\/p>\n While fixed-weight vests are extremely popular (according to Amazon\u2019s best-selling vest rankings<\/a>), adjustable-weight vests may be a better option. In addition to fixed-weight straps, they usually come with several weighted pouches that you can add to the vest\u2019s bib or remove, offering a range of weight to work with. (Wirecutter recommends adjustable-weight dumbbells<\/a> for similar reasons.)<\/p>\n Keep in mind, though, that running in a weighted vest may also increase your likelihood of injury and should probably be attempted only by experienced runners. \u201cMost of us aren\u2019t perfectly biomechanically sound \u2014 maybe I overpronate my foot when I run, maybe I don\u2019t engage my glutes \u2014 and that\u2019s exacerbated when you add weight,\u201d Konkol said. \u201cWith running specifically, overuse injuries can occur when you push it too far.\u201d\u00a0<\/p>\n She also advises against doing plyometrics or high-intensity interval training in a vest due to increased risk of injury. (And of course, don\u2019t start any new exercise routine without first discussing it with your doctor.)<\/p>\n If you\u2019re going to stick to walking in a weighted vest, and you\u2019re determined to get the most bang for your buck, find a hill. \u201cPutting on a weighted vest and walking uphill is very different from putting on a weighted vest and walking on flat ground,\u201d Purdom said. \u201cGrade has a significant effect on metabolism and on the amount of calories it takes to walk or run the same distance.\u201d<\/p>\n Kalsched also recommended repetitive hill-walking. \u201cRun or walk up and down a hill quickly 10 times, with a full recovery in between, and you\u2019ve done a short, high-intensity workout,\u201d she said. (A treadmill set at an incline should work, too.)<\/p>\n","protected":false},"excerpt":{"rendered":"Jogging in a weighted vest (if you can commit to that more grueling activity) has been found to…\n","protected":false},"author":2,"featured_media":505950,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[589,163,85,46],"class_list":["post-505949","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-il","tag-israel"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/505949","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=505949"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/505949\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/505950"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=505949"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=505949"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=505949"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}