The weighted vests of military inspiration swept away social media as a craze for fitness

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A new fitness craze sweeps the social media once again, although the practice borrows military training methods tested over time – and experts urge prudence before rushing.
On social networks, influencers demonstrate weighted vests as one of the “best kept secrets” in physical form, saying that they can help you lose 30 pounds and become “unrecognizable” when used during walks and training sessions. Tiktok’s research for #Weeedvest has collected more than 30 million views.
But the vests are far from new, according to Dr. Mark Kovacs, sport scientist and longevity expert based in Atlanta. “They have been used for decades in athletic and military training for decades, but social media has helped reintroduce them for consumer fitness,” he told Fox News Digital.
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“The attraction is simple: you transform every day by going into a slightly more demanding training session without changing the movement,” said Kovacs.
While soldiers walked with heavy backpacks for more than a century – a practice known as Rucking – to build endurance and tenacity, weighted vests have also been used for athletes and firefighters. From now on, the equipment is available on Amazon for as little as $ 30 and on Equinox – which also incorporates it into classes – for up to $ 375. Kovacs said that more elegant and more comfortable modern vests should feed a more durable trend.

Weighted vests are the last craze for social media, praised to stimulate daily walks. (Chris Pedota / Northjersey.com / USA Today Network)
Part of the call is that the vests seem “hardcore” but are simple to use, said Sarah Fuhrmann, certified trainer and specialist in functional aging in Michigan.
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“You just have to attach and walk, and the fitness follows,” she told Fox News Digital, adding that social media “makes old new tools”.
In a recent episode of the Podcast “Huberman Lab” by Andrew Huberman, Michael Easter, researcher based in Las Vegas and author of “The Comfort Crisis”, argued that humans are built to wear heavy things.
“Humans are the only mammals that can gain weight and carry them long distances,” said Easter. “For most of human history, we have transported everything – food, tools, even babies. Technology has stripped of our lives, but we were literally born to do it.”
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He congratulated the rucking as a “training two in one” which combines cardio thanks to long distance walking and strength training by loading the skeletal and muscle systems.

Rucking has been used in military training for over a century, including by the US Navy. (Images Alex Wong / Getty)
Experts warn, however, that more research is necessary to fully understand the advantages of weighted vests.
Although studies show that weighted vests can increase the burn of calories, cardiovascular demand and even help certain strength exercises such as squats, science does not remain conclusive on long -term results such as bone density. A recent study revealed that obese adults who wore weighted vests have lost around 10% of their body weight but have not seen any reduction in the bone loss of the hip.
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“The results of this study are contrary to certain research and consistent with others,” said Colin Haines, MD, a certified spine surgeon and research director at Virginia Spine Institute, Health.com. “What is clear is that all the evidence includes neutral and positive results.”
Research dating from the 1990s has shown more promising signs of improving bone growth, especially in menopausal women. A 2015 study also showed improvements in quadriceps resistance and femur bone density.
Women at this stage of life can benefit the most from the trend, said Kovacs, while people with joint or back problems should be careful and consult a health professional before starting.
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For those interested in trying rides or weighted hikes, experts recommend starting with the lightest option available – approximately 5 to 10 pounds, or less than 10% of your body weight – and the choice of a vest with uniformly distributed weight and adjustable straps. Start at 15 to 30 minutes two to three times a week, they add.

Weighted vests can add resistance to resistance movements as well as cardio sessions. (istock)
“Focus on the posture and slowly add weight over time,” said Kovacs. “Always listen to your body – discomfort is a sign to go back.”
He added that weighted Vest walking should not fully replace heavier force training or higher intensity cardio, but can be “excellent supplement”.
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“It offers a low impact means of increasing the volume of training, especially for people who may not tolerate high-intensity racing or high,,” he added.
Fuhrmann has agreed that traditional strength training is “the proven gold stallion” to protect bones and muscles, and noted that weighted vests can intensify traditional exercises like the squat.
“Weighted vests can add a little spices to your walks, but they are not a shortcut to fitness,” she added. “If they help you get more daily movement, it’s great. But if the choice is between a vest and a solid force program, choose the weights of the gymnasium each time.”