Weighted vests are normally made of strong nylon, canvas or CORDURA and are designed to be worn over your regular workout clothes. They can be used to make most types of workout more demanding. Weighted vests are normally secured in place using buckles and/or Velcro straps to ensure a snug fit. They are available in a variety of sizes, so select one that fits your body snugly but is not so tight that it makes breathing difficult.
Types
Vests are either short or long bodied. Short vests sit on your shoulders and cover your chest and upper back; long vests hang down over your abdomen and lower back. Short vests allow for greater spine mobility but long vests have a greater loading capacity. Most vests are adjustable and, by adding or removing metal ingots, you can increase or decrease the difficulty of your workouts.
Maximum carrying capacity is dependent on how many weight pockets are built into your vest. Some vests allow you to carry a maximum of 20 lbs. while other models can be loaded with up to 80 lbs. or more. It is generally better to buy a vest with a higher carrying capacity so you do not "outgrow" your vest as you get fitter and stronger.
Precautions
To minimize your risk of injury, start with a lightly loaded vest and increase the weight as you become more accustomed to wearing it during workouts. Begin by loading your vest with between 5 and 10 percent of your body weight for your first few workouts, and increase the load gradually. Wearing a weighted vest increases the stress placed on your muscles, joints and cardiovascular system, and using too heavy a vest or wearing it for too long too soon can result in uncomfortable workouts and injury.
Uses and Benefits
Wearing a weighted vest while exercising can make your workouts more productive, challenging and effective and can also result in increased sporting performance. You can wear your vest when performing chores around the house, gardening or walking to increase your daily energy expenditure and expedite weight loss. More advanced exercisers wear a weighted vest while performing squats, pushups, lunges and other exercises to increase the strength demands of exercises normally associated with endurance.
Wearing a weighted vest places an increased load on your load-bearing joints, which can lead to increased bone mass and strength. Increased bone mass is linked to a decreased risk of developing osteoporosis -- a medical condition characterized by low bone density and an elevated risk of bone fracture.
Considerations
Weighted vests are effective for increasing the demands of your workouts, but they can also result in injury if used incorrectly. High-impact activities such as running and jumping can become overly stressful when preformed while wearing a weighted vest; your ankles, knees, hips and spine are particularly at risk.
Wearing a weighted vest raises your center of gravity, which can adversely affect your balance. This is not much of a risk in activities such as walking or doing squats, but if you wear your vest while playing sports such as basketball or soccer, this may increase your risk of injury.
References
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior"; Jason Ferruggia; 2008
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