A weighted vest is a versatile, portable and low-cost piece of resistance training equipment. These vests are excellent tools for developing strength and power. Weighted vests are reasonably safe pieces of equipment that are used by nearly all athletes of varying skill and ability levels.
Warm-up
It is important that before you begin any exercises using the weighted vest that you participate in a thorough warm-up. A proper warm-up should raise core body temperature, increase blood flow to the joints and working muscles, and improve flexibility. It is best to begin a warm-up with simple single joint activities such as arm hugs and progress to complex multi-joint activities such as squat jumps.
Proper Fit
Weighted vests fit over the shoulders and secure around the trunk with zippers or straps. All zippers and straps should be used to tighten the weighted vest close to the body but still allow for some movement. A loose or extremely tight fitting vest can impair proper movement which limits the effectiveness of the vest and may cause injury.
Resistance
Most weighted vests feature removable weight packs. This is an advantage because it allows you to adjust the weight used according to your experience level and the exercise being performed. Those inexperienced in resistance training, recovering from injury or performing high-speed activities should begin with light resistance and add weight progressively.
Maintenance and Storage
Weighted vests should be stored in a cool, dry environment that is well ventilated. This storage environment is important because weighted vests are worn close to the body and are often exposed to sweat. Weighted vests require minimal maintenance. They should be washed at regular intervals according to the manufacturer's instructions. They should also be regularly inspected for tears, rips and other breakage. In addition, the individual weight packs should be inspected and replaced as needed.
Considerations
It is important to consider a few factors when using weighted vests. One of these considerations is the type of activity that the vest will be used for. Weight vests are good for developing strength and power, but they also work well for sport-specific activities and some muscle endurance activities. Another consideration is the location or climate that the vest will be used in. Weighted vests fit close to the body and cover the core. Some are ventilated well but many are not; thus care should be taken when using a weighted vest in an extremely hot and humid environment.
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