Weighted vests have been spotted on walks, hikes and all over the internet. But can wearing a weighted vest help you burn more calories, or make you more prone to injuries? Daniel Wolocko, PT and Director, TrinityElite, weighs in on if this fitness trend should be added to your workout routine.
What Weighted Vests Do
Weighted vests can provide resistance training while allowing your arms and legs to move freely, during functional movements and exercises such as:
• Lunging
• Squats
• Single Leg Hinging
• Pull-ups
It essentially is increased resistance training for what would typically be correlated with as “body weight exercises.”
Using weighted vest can be an effective option for stationary strength and balance training.
“An often-overlooked principle of resisted training is the communication that exists between the arms and legs,” Wolocko said. “Weighted vests, when used appropriately can allow the body to handle increases in physical load without having increased risk of injury.”
Things to Keep in Mind
Caution needs to be taken when using weighted vests dynamically. Examples include movements such as running and jumping. These advanced motions can put one’s body at greater risk.
Stationary weighted vest training can be suggested as a first step to building a stronger base and foundation. Your body will learn to handle and better respond to the increased force and weight.
Using a weighted vest can help make your workout harder, but it’s important to be careful, especially when using it for cardio, endurance or losing weight.
Your body needs time to adjust to changes in size and weight. If you suddenly add a lot of weight with a vest and do long workouts, your heart and lungs might get overwhelmed. This can be risky if your body isn’t ready for it.
Is a Weighted Vest Right for You?
Weighted vests can be useful for building strength and improving balance, especially with bodyweight exercises. But they should be used carefully when doing jumping exercises, long workouts or when trying to lose weight.
Before starting harder workouts with a weighted vest, it’s a good idea to talk to a health or fitness expert. They can help you use it safely and avoid injury.