The effect of weight-bearing vest is better than that of tying sandbags on legs or lifting dumbbells in hands, which is beneficial to bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight.

Calories consumed by different loads

Calories burned by running for 30 minutes: 883 joules.

The calories consumed by walking for 30 minutes in a load-bearing vest: 97 1 coke.

The calories consumed by walking with a long pole for 30 minutes: 1059 coke.

If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 ~ 25% more calories without any side effects.