KEY TAKEAWAYS:
• Adding extra weight to the body with a weighted vest increases heart rate and oxygen consumption, leading to a higher caloric burn. Improving cardiovascular endurance helps you exercise more efficiently and often.
• Exercising with a weighted vest can be used during body-weight movements to improve strength, support weight loss and increase mental well-being during physical activity.
• Check with your doctor if you have heart conditions, are pregnant or have osteoporosis. Added weight can stress the heart and raise blood pressure.
• Start with a weighted vest that is 5% or less of your body weight. For more of a challenge, increase the time and frequency of use before you increase weight.
• For the best results, find a vest that fits snugly against the body. Focus on your posture and core engagement while wearing the weighted vest.
SUMMARY:
Weighted vests have grown in popularity in the past year, and for good reason. As you consider new ways to improve your fitness, it’s worth understanding how adding weight to the body during physical activity can benefit cardiovascular health, improve strength, support weight loss and enhance mental well-being. Before trying your own, make sure you’re informed on the best practices and risks of weighted vests, and listen to your body for the best results.
Weighted vests are all the rage in the fitness and wellness world. Whether hiking, walking or doing simple chores, this extra weight adds the perfect amount of support for overall health. OhioHealth exercise physiologist Marisol Wrightsel shared her insights on the trend sweeping the nation, explaining the benefits and support a weighted vest can offer.
Do weighted vests even work?
With all the fitness trends cycling through your feed, you might wonder if a weighted vest is worth it. Whether you’re strength training, working towards a health goal or simply trying to stay fit, incorporating a weighted vest into your physical activity can be a great way to increase your heart rate and calorie burn.
“Anytime you’re adding extra weight to the body, you’re increasing your heart rate, which increases oxygen consumption to give you a higher calorie burn,” says Wrightsel. “You’re also challenging the muscular system, depending on how heavy your vest is and where you’re starting.”
Along with the popular weighted vests, adding weight to the body in other ways is also beneficial. Rucking, the practice of carrying extra weight on your back, is another way to incorporate added weight into your physical activity. Whichever option you choose, both weighted vests and rucking help improve cardiovascular health.
What can a weighted vest do for me?
If everyone’s wearing them, I should too, right? Weighted vests may not be for everyone, but there are several benefits to adding weight to the body during exercise that are worth considering before scrolling onto the next trend.
Wrightsel shares the benefits of weighted vests:
Increased endurance:
Wearing a weighted vest consistently improves cardiovascular endurance, allowing you to exercise more efficiently and often.
Weight loss:
Adding weight to the body during physical activity can increase caloric expenditure, which leads to weight loss. Like other weight loss methods, wearing a weighted vest cannot target weight loss in a specific area of the body, such as the abdominal region.
Mental well-being:
Weighted vests can be a mental wellness tool as well. “The vest feels very grounding. It can provide deep pressure stimulation similar to a weighted blanket that activates the parasympathetic system.” Wrightsel explains. “It helps you slow down and draws attention to your breathing and body awareness.”
Improved strength:
Although weighted vests are not a substitute for traditional strength training, you can incorporate them during body weight exercises to balance weight distribution. Try wearing a weighted vest during movements like squats, pushups or planks.
When should I avoid adding extra weight to my body?
Although there are many benefits of wearing a weighted vest during physical activity, it’s important to know when it may not be right for you. Wrightsel encourages you to check with your physician if you are unsure about adding extra weight to your fitness routine.
For individuals with heart conditions, Wrightsel advises caution. “You’re stressing the heart,” she says. “Anyone with heart issues should check with their physician before trying a weighted vest.”
Similarly, it is best to avoid adding weight to the body if you are pregnant and have not been weight training. Extra weight can increase your blood pressure, which can lead to complications during pregnancy. High blood pressure conditions, such as preeclampsia, can be dangerous, and a weighted vest is not worth the risk.
Although your bones do need extra weight or impact to grow, a controlled, site-specific training is a better option. Weighted vests add extra weight to your bones and spine, shifting your center of gravity and increasing the risk of a fall or injury.
Where do I start?
It is important not to overwork yourself, especially when it comes to additional weight on the body. Adding too much weight can put pressure on your spine and hips, sparking joint pain and discomfort. If you feel pain while wearing a weighted vest, Wrightsel suggests reducing the weight and time you wear it.
It is recommended to choose a weighted vest that is 5% or less of your body weight. It can be dangerous to exceed 20% of your body weight when wearing a weighted vest, so listen to your body when increasing weight. If you’re ready for more of a challenge, consider increasing time and frequency rather than weight.
“Start anywhere between 10 and 20 minutes to see how your body feels after wearing the vest,” explains Wrightsel. “As far as distance, a half a mile to a mile is a good place to start. It all depends on the weight you’re using, so start light and build from there.”
How do I know my vest is right for me?
There are three key factors to keep in mind when wearing a weighted vest: fit, posture and breathing.
A weighted vest should fit snugly against your body. If you’re opting for a rucking backpack, make sure the vest or straps around your mid-section are tight enough to keep the weight from shifting on your back. Check to see if your weighted vest is moving around during physical activity. If it is, find a smaller vest that will stay in place throughout your entire workout.
Once you find the right fit, check in with your posture while wearing the vest. Here are some tips for proper posture:
- Make sure your head is up. Your spine follows your vision, so a lifted head means a more neutral spine.
- Relax your shoulders back and down. Focus on keeping tension out of your trapezius and neck.
- If you’re walking or hiking, slow down or shorten your strides to relieve pressure on your knees, hips and back.
Wrightsel also shared insights on proper breathing to engage your core and protect your spine. “Find a breathing pattern that works for you. Try inhaling through your nose, and when you exhale, force the air out like you’re blowing through a straw,” she shared. “This creates internal pressure and engages your transverse abdominal muscle to help you move more effectively.
Throughout your exercise, remember to check in with body to make sure your posture is correct and your breathing is steady.
Take the next step in your fitness journey
If you think a weighted vest is a good choice for you, get started! Small changes to your fitness routine can lead to big results, and a weighted vest may just be the perfect addition for you. Just as with any fitness choice, listen to your body and decide if it works for you.
“Be aware of your body and what it’s capable of,” Wrightsel advises. “Reach out to an exercise physiologist or physical therapist for extra support if you need it.”
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