Weighted vests for workouts help you add resistance and increase the intensity of the exercise. Choose the appropriate vest for your workout and pay attention to the risks involved with adding weight to your workout. This will help you maximize the benefits of wearing the vest.
Identification
Weight vests are exactly what the name implies, a vest with weight built into it. The device is an exercise accessory that you attach with a sturdy hook and eye closure. These vests increase the weight on your upper body to increase the intensity of a workout by adding more load-bearing impact. A weighted vest worn while walking, jumping or climbing will help you improve balance, core muscles and back strength.
Benefit
Wearing a weighted vest helps you maintain proper posture while working out. The American College of Sports Medicine reports that weighted vests contribute to lowering your risk of bone loss or osteoporosis by strengthening the muscles in the back to limit spine curvature. The extra weight on your torso helps improve balance and stability by making you more aware of your center of balance while working out.
Size
The American Council on Exercise recommends choosing a weighted vest that is 5 to 10 percent heavier than your body weight. A vest heavier than this recommendation may place excess strain on your muscles and increase your risk of injury to the core and back. Weighted vests are available in short and long lengths. The longer vest is approximately 3 inches longer to fall below the natural waistline on your body. This makes it more difficult to bend or move naturally or place excess weight on the lower back. Longer vest styles have a lower weight center and work best for building leg strength. The shorter vests hold the weight high to help build your core muscles. Choose a vest length that will help you meet your overall fitness goals.
Considerations
Wearing a weighted vest may cause you to tense your shoulders due to the extra weight. Pay attention to your posture and relax your body during the working. Add a weight vest to upright exercises, such as walking, jumping, hiking or lunges. Using the vest when biking or performing situps and pushups places stress on your back and may increase your risk of injury. A weighted vest may also upset your balance when bending. Discontinue using the vest if you feel discomfort in your back.
References
- American Council on Fitness: Do the Benefits Outweigh the Risks
- American Council of Sports Fitness: Health Benefits of Regular Resistance Exercise
- University of Washington; Strength training for distance runners; Greg Crowther; March 2000
- USA Today; In hunt for Olympic gold, techies are major players; Jodi Upton; June 2008
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