Carrying extra weight around on purpose might seem mad, but it's a proven training strategy to increase speed and power. If you have osteoporosis, wearing a weighted vest can also apply just enough gentle stress to strengthen fragile bones. Carrying the weight in a vest allows you to keep your hands free as you walk or work out, but you should consider a few key points before you get started.
Sports Training
In the context of sports training, weighted vests offer increased resistance, stressing your body to develop greater strength, speed, power or endurance depending on how you train. Examples of weight-vest training for sports include wearing weighted vests while you run speed intervals or while you climb laps on easy rock climbing routes. However, you shouldn't wear a weight vest during every workout.
Progression
The stress of weight-bearing exercises such as walking, squats or lunges forces your bones to reinforce themselves. Wearing a weight vest increases this stress, prompting your bones to lay down a stronger structure faster. But too much stress can have the opposite effect by damaging your bones instead of strengthening them. The same applies to using weight vests to increase sports performance: Too much, too fast could lead to injuries instead of gains. Work with your physician or sports trainer to plan a progression from light weights to heavier weighted vests as your capabilities increase.
Safety
Safety should always be your primary concern during any type of exercise, especially when you introduce extra loads or resistance. Always inspect your weight vest before every use. The seams should be strong and fully intact. If the weight vest is adjustable, each weight plate should fit securely into its respective pocket, and the pockets should fasten securely shut.
Fit, Comfort and Appearance
Weight vests are a practical tool, not a fashion accessory. But as with any fitness equipment, the better it looks and the more comfortable you feel using it, the more likely you are to use it regularly. So, if you're using the weight vest as a walking aid, you have a good reason to shop for the most attractive and comfortable weight vest you can find. If you're using the vest for a sports training aid, you may be most concerned with a comfortable fit that doesn't chafe, bind or restrict your movement during your activity of choice -- no matter how it looks.
Also, take note of how the weight plates are shaped and located. Whether you're walking, running or climbing, you're likely to feel more comfortable with a vest with flat weight plates that are placed away from the soft organs of your abdomen, where a fall or the repeated jarring of running could result in injuries or bruises.
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