Weighted vests are a tool used to add resistance training to a workout. The vest is meant to hug the body while adding anywhere from a few pounds to 100 or more pounds of weight. This increases the effective resistance the user's body must overcome in normal exercise, increasing the strength training of their workout.
Types of Weights
The type and amount of weight in a weighted vest depends on several factors. Different styles of weighted vests will disperse the weight across the body in varying ways. Weights can be constructed of sandbags, iron inserts, improvised weight or more technologically advanced forms. Most commercially available vests allow you to adjust the weight, and the variability in adjusted weight is dependent on the type of vest and the maximum load capacity. Vests with higher load capacities will usually have higher increments of weight adjustability, while lower-load capacity vests will have smaller weight increments.
Types of Vests
Weighted vests come in a variety of shapes and sizes. Knowing what you need will help you choose the best fit. A vest with adjustable clasps around the middle fits much like a life jacket. On either side of the chest and torso, and on the back of the vest, will be slots for weights. Another type of vest fits over your head, with a front panel and a back panel. These will usually be secured to your body by straps around the waist. More advanced models are available that may increase the fit or comfort of the vest. These models typically come at a greater cost and with less weight customization.
Improvised Weights
Some weighted vests are sold without accompanying weights, requiring users to buy or make their own weights to fill the vest. An easy, albeit potentially expensive way to fill the weight pockets is to use rolled-up change, such as pennies or quarters. Sandbags are another viable alternative. Improvised weights such as these can be placed on a home scale to determine their weight. Just make sure whatever improvisations you use are safe and secure so you don't damage the vest or hurt yourself.
Making a Choice
Determine what activities you will be completing while wearing a vest, and research factors such as weight amount, durability, comfort and your budget. Vests can be as simple as a 20-pound vest with sandbag inserts or more high-tech, such as vests made of lycra or spandex to increase both comfort and fit, with custom weight inserts. In general, the better fit or tighter fit the vest, the easier mobility while wearing it. For running or sprinting drills, for example, a tighter fit might be appropriate.
Safety
Tread lightly when adding a weighted vest in your workout. Start with low weight amounts and increase weight slowly to avoid injury to your body from overloading.
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