Should you wear a weighted vest during your workouts?

A weighted vest could be the training tool your workouts have been missing. Because they are portable, they can add resistance to almost any exercise you do, such as calisthenics exercises and cardiovascular exercises — for greater profits and performance.

However, before adding a weighted vest to any movement, it’s important to establish good form. And keep in mind that jumping and in a hurry with external weights like a vest may not be appropriate for everyone. Extra weight translates to extra force when you hit the ground, so if you can’t control your body weight during certain exercises, you may risk damaging your joints, especially with extra weight.

One more warning: Avoid weighted vests if you have neck or spinal problems, especially disc-related problems or injuries, he advises. Ben Walkerfounder of Anywhere Fitness.

But if you’re otherwise fit, healthy, and ready to take your progress to the next level, here’s why you should consider wearing a weighted vest.

Benefits of weighted vests

“Using a weighted vest is very effective for developing strength, improving cardiovascular conditioningand lose weight,” says Walker. Weighted vests can potentially benefit your workouts in several ways:

1. It makes your heart beat

Carrying that extra weight is a challenge for your body, so your heart rate during aerobic exercise may be higher than it normally would be. This helps improve your cardiovascular fitness and endurance over time.

It also means a greater burning calories during your sweat session. A study confirmed that wearing a weighted vest while walking on a treadmill increased energy expenditure.

2. Add resistance without problems

One of the most important benefits of weighted vests is versatility. Since the weight is attached to the body and evenly distributed, “it allows you to stay agile while performing complex movements,” Walker says.

That means you can add weight to movements where dumbbells may be difficult to handle, such as running, planksand plyometric activities how to jump during high intensity interval training (HIIT).

And if holding weights makes it difficult for you to maintain your balance during movements like Bulgarian Split SquatsA weighted vest can help shift the focus toward purely strength development.

3. Supports bone health

There is some evidence to suggest that walking and jumping with a weighted vest can help maintain bone strength in postmenopausal women, who have a higher risk of developing bone conditions such as osteoporosis.

When should you use a weight vest?

Ideally, weighted vests should only be used to improve performance, not to get fit, explains Walker. he uses pull-ups For example: Don’t add a weighted vest to the movement until you can perform several sets with good form. Jump too soon and your form will likely deteriorate, which can lead to injury.

But you don’t have to be an advanced athlete to use them either.

You will probably see the most benefit from using a weighted vest for improve explosive power (such as jumping) or burn more calories during cardiovascular exercise. Crossfit type workouts, circuitsWalking, walking or running are excellent opportunities to use this equipment.

If you are trying to isolate individual leg or arm muscles, you may want to skip the vest, as it is attached to the chest and generally does not help provide the desired resistance. Walker suggests opting for ankle weights or resistance bands for this type of training.

5 of the best heavy vests to buy

“There are no proven studies that show the exact weight a person should carry in a weight vest,” Walker explains. Many studies use 10 to 20 percent of a person’s body weight. If you’re not sure where to start, consider an option that comes with weight plates so you can increase or decrease your workout as needed.

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Should you wear a weighted vest during your workouts?