A weighted vest is a specialized garment that distributes mass evenly across the torso, adding resistance to bodyweight movements and cardio exercises. This external load forces the body to work harder during activities like walking, hiking, or running, transforming routine movement into a more challenging workout. The goal of using this tool is to increase the physiological demand of an exercise without increasing the speed or duration. This article explores how this added resistance affects the body’s energy expenditure and translates to an increased calorie burn.
The Physics of Increased Energy Expenditure
Adding weight directly to the body increases the overall mass that must be moved against gravity. This elevates the mechanical work required by the muscles to maintain forward momentum and stability. The body must generate greater force to accelerate and decelerate the heavier mass, which directly translates to a higher metabolic demand.
This increased demand is physiologically measured by a higher rate of oxygen consumption (VO2). Since oxygen fuels the chemical reactions that produce energy, a higher VO2 is a direct indicator of increased energy expenditure and calorie burn. Research shows that the increase in metabolic cost is nonlinear; incrementally heavier vests continue to escalate the energy requirement. However, the effect is less pronounced than with a traditional backpack because the vest’s weight is distributed closer to the body’s center of mass.
Estimated Calorie Burn Based on Activity
The number of extra calories burned is directly proportional to the amount of weight added relative to body mass and the intensity of the activity. Studies show that for every 10% of body weight added in a vest, energy expenditure increases by approximately 8.5% to 14%. For instance, a person wearing a vest that is 10% of their body weight may burn nearly 14% more calories than they would completing the same walk unweighted. This increase is substantial with higher loads; one study found that walking with a vest equivalent to 20% of body weight increased the calorie burn by nearly 20%. Running with a weighted vest, even at a lower relative load, significantly increases physiological stress, heart rate, and oxygen uptake compared to unweighted running.
Guidelines for Safe and Effective Vest Weight
To use a weighted vest effectively and safely, weight selection should be based on a percentage of current body mass. For a beginner, experts recommend starting with a vest that is 5% to 10% of body weight. This conservative starting point allows the musculoskeletal system to adapt to the new load without excessive strain.
For general walking and cardio, a vest weight between 8% and 12% of body weight is ideal for significantly increasing energy expenditure while maintaining natural movement patterns. Advanced users should not exceed 20% of their body weight, as heavier loads can compromise form and increase injury risk. The goal is to progressively increase the load only as strength and endurance improve, ensuring the vest fits snugly and securely to prevent shifting and maintain balance.
Physiological Risks and Joint Health
While weighted vests offer fitness benefits, the added load introduces increased stress on the musculoskeletal system. The downward pressure is transmitted through the spine, potentially increasing the load on the intervertebral discs in the lower back. Over time, this constant compression can accelerate disc degeneration or contribute to chronic back pain if the weight is too heavy or worn for too long.
The lower body joints, particularly the knees, ankles, and hips, absorb greater impact with every step. This increased force can aggravate existing joint issues or accelerate wear and tear, potentially leading to conditions like tendonitis or arthritis. Individuals with pre-existing joint conditions or chronic back pain should consult a healthcare provider before using a weighted vest. Maintaining impeccable form and core engagement is paramount to distribute the load correctly and mitigate injury risk.