Weighted clothing such as weighted vests or ankle weights allow you to increase the level of resistance and intensity for a variety of exercises. However, wearing weighted vests for resistance training or cardio allows you to increase the intensity level without affecting your center of gravity or natural range of motion. As a result, you can wear the weighted vest for a variety of exercises to help you reach your overall fitness goals.
Function
Weight vests are available in a variety of sizes and weights with the ability to change the weight in 0.5 to 1-lb. increments based on your fitness level and workout goals. For example, a military soldier might use a heavy vest weighing 40 to 50 lb. during a run to simulate wearing a rucksack. Anyone, however, can customize the weight of the vest for a cardio workout, strength training or flexibility workout.
Exercises
According to Steve Avanzino, a professional personal trainer, weight vests can be worn while performing resistance training exercises along with cardio or walking. For example, you can wear the vest while cycling or climbing stairs and then immediately switch to performing resistance training exercises such as pushups or pullups. Wearing the vest while performing a yoga or Pilates workout increases the resistance to improve your strength, balance and flexibility.
Intensity
With the increased intensity of wearing a weight vest, you also have an increased potential for injury. As a result, wearing a weight vest for a workout should be limited to a specific duration and number of days per week. For resistance training workouts, wear the weight vest two to three days per week for one set of 10 repetitions for each major muscle group. For cardio activities, wear the weight vest three to five times per week at a low intensity for 20 to 60 minutes.
Benefits
Along with increasing your strength, endurance and power, wearing the weight vest for exercise results in additional benefits. Regardless of the type of exercise, the weight vest forces your core and abdominals to stabilize your torso, resulting in increased core strength and stability. Athletes can also use the weight vest for vertical jump training to develop lower body power and explosiveness. Similarly, senior citizens can wear lightweight vests to increase bone density.
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