Weighted vests are tools you can use to add resistance to your current exercise program to build lean muscle and burn additional calories. There are risks with wearing a weighted vest, so talk to your doctor before donning a vest laden with weights -- especially if you have any underlying medical conditions that could react negatively to added pressure.
Benefits
Weighted vests increase the load you carry when performing exercises to strengthen back muscles, encourage proper posture to counteract the effects of curvature of the spine, and improve stability. According to the American College of Sports Medicine, weighted vests are particularly beneficial to prevent osteoporosis, or bone loss that leads to fractures and curvature of the spine. Weighted vests increase the intensity of your exercise by adding load-bearing weight to your hips and lower spine, areas that suffer most injuries as a result of bone loss and poor posture. Increased loads also increase endurance levels.
Uses
The most common exercise that incorporates weighted vests successfully is walking. The extra weight provides additional load-bearing impact with every step. In order to remain upright and continue walking, you must hold yourself erect when wearing a vest. You can also use weighted vests while using a treadmill -- which is particularly efficient if you have any difficulty with balance because you can hold on to the rails for support as you build core and lower back strength. Weighted vests also can improve the workout you get while stair climbing, jumping and using step machines.
Safety
Weighted vests are best suited to exercises that you perform in an upright position, such as treadmill work, walking and running. You can place undue stress on your back and offset your balance if you try to wear a vest while cycling or performing calisthenics in a prone position. Weighted vests are not appropriate for exercises that require bending, such as crunches or rowing, because they're designed to interfere with your core flexibility. According to the American Council on Exercise, to safely and comfortably use a weighted vest while exercising you should wear vests that are no heavier than 5 percent to 10 percent of your total body weight.
Effects
In addition to building bone density, weighted vests can increase your lower body strength considerably, according to a study performed by the Department of Exercise and Science at the University of Utah. You must exert considerable effort to remain upright while wearing a weighted vest when you're working out, requiring you to use your legs more effectively. The top-heavy resistance the weights provide engage your buttocks and thigh muscles to hold yourself upright and requires increased muscle activity to move your legs. Your dynamic balance, leg strength and lower body power increase after wearing weights while exercising.
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