Are Weight Vests Good?

Weight vests are a great tool to challenge yourself, get into shape and build explosive strength. Just about anyone can find a way to use them. Since they are so versatile, they can be worn during your exercise training sessions, helping with balance while maximizing the amount of calories being burned.

Identification

Weight vests can vary in design, material and price, with online retailers offering a wide variety to choose from. The main difference in these vests, aside from their weight, is the design. Vests that are made of neoprene and steel granules are extremely comfortable and easy to put on and take off. Doing some research to find the right size, material and weight is key to maximize your conditioning program.

Speed

Training with a weight vest can increase your speed and agility. Gravity-resisted training can be performed when using the vest while running, sprinting, or climbing up and down stairs. According to the National Strength and Conditioning Association, training using a weighted vest can potentially improve explosive strength and stride length. The objective of the vest is to provide resistance without limiting your movement mechanics; therefore, increases in resistance should be applied conservatively.

Performance

According to research published by the National Athletic Trainers Association, warm-up exercises performed with the weight vest have been shown to improve athletic performance. The study revealed that athletes, after a 10-minute dynamic warm-up session with the weighted vest, had a 12.5 percent improvement in their long jump performance and a 10 percent improvement in their vertical jump. In addition, optimal results were seen when using a vest that weighed 2 percent of body weight.

Bone Mineral Density

As we age, having strong or dense bones becomes more and more important. In addition to building extra strength and power in the lower limbs, weight vests have the ability to improve your bone mineral density. According to findings published in the journal "Biological Research for Nursing", after nine months of walking three days a week with the vest, participants achieved a 11 percent increase in bone mineral density in their femoral neck and lumbar spine.

Potential

The weight vest is mainly used in a sports training environment, though its potential is not necessarily limited to exercise. Children with pervasive development disorders (PDD), such as autism or Asperger's syndrome can benefit as well. According to the "American Journal of Occupational Therapy," weighted vests produced a calming effect, improving concentration when used in pre-school children with PDD. Reductions in disruptive behavior can improve the child's performance and participation in the house, classroom and community.