A weighted vest is a versatile piece of fitness equipment that is relatively inexpensive and can provide many benefits to your health and fitness. Weighted vests come in a variety of different styles and weights. Some styles of vests are adjustable in weight, which can allow for a wider range of training methods, as well as improved health and fitness results.
Weight Loss
Wearing a weighted vest increases the intensity of your workout, whether you are running, walking, doing push-ups or just wearing it around the house. Wearing a weighted vest requires your body to use more energy to do the same tasks as it would without wearing the vest; thus, you will burn more calories that could result in weight loss.
Improve Bone Density
Weight-bearing exercises are beneficial for improving bone density and preventing osteoporosis. In 2000, a study conducted by Oregon State University found that elderly women who wore a weighted vest from 1 to 10 pounds during resistance exercises were able to improve their bone density over the course of five years. The extra weight provided by the vest causes your muscle to become denser, too, which may help prevent the onset of osteoporosis.
Improve Strength & Power
Wearing a weighted vest during plyometric-type exercises, such as jumping and leaping, can improve your vertical jump. A study conducted by Heikki Rusko from Texas Tech University found that athletes who wore weighted vests of about 10 percent of their body weight during their jump drills had significantly improved vertical jumps after six weeks compared to the control group.
Run Faster
Runners who regularly wear a weighted vest can improve their speed and endurance over time. The added weight of the vest requires more oxygen, strength and energy than running without it. According to Rusko's Texas Tech research, athletes who wore a weighted vest during high-speed running improved their VO2max and lactate threshold by 25 percent and their max running speed improved by three percent within a six-week time period.
Considerations
Beginners should consider starting with a lighter-weight vest or an adjustable weighted vest, choosing a weight that is less than 10 percent of your body. Begin wearing the vest around the house during daily activities before incorporating the vest into your regular training regimen. Once you feel comfortable with the weight of the vest while doing the low-intensity activity, gradually increase the weight and the intensity of your workouts.
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