Enhancing workout intensity with weighted vests: Key insights you need to consider

Weighted Vests: A Closer Look at the Popular Fitness Accessory

Weighted vests have been gaining popularity in fitness circles, with social media influencers promoting them for bone health, performance improvement, and weight loss. But are these claims backed by solid research, and is the use of a weighted vest safe for everyone?

A study conducted at Wake Forest University School of Medicine in 2020 shed some light on the subject. The research involved fitness experts Dr. Pamela Hinton, Dr. Jeffrey Elm, and Dr. Jacob Kulikowski, among others, and found that adults aged 60 to 85 who wore weighted vests during active periods did not lose more weight or lose more bone density than those who did not wear them.

While the study does not debunk the benefits of weighted vests entirely, it does highlight a lack of robust research on the subject, making it unclear how much of the hype is justified.

So, what do we know about weighted vests? They are vests that add resistance to the torso through pockets with removable weights. By adding about 10% of your body weight to the vest, benefits can be seen. For example, if you weigh 150 pounds, you should add 15 pounds to the vest. Adding weight to a weighted vest adds resistance to everyday activities without changing patterns.

It is recommended to start with a weighted vest that adds between 5% to 10% of your body weight. However, it is crucial to seek guidance from someone experienced with weighted vests before starting to use one to ensure proper form and muscle strength. This is particularly important for seniors and pregnant individuals, who should exercise caution when using weighted vests. Pregnant individuals, those with heart and breathing conditions, and those with back or neck injuries should consult a doctor before using a weighted vest.

Weighted vests can put unnecessary strain on joints, back, and hips if worn too heavily, potentially leading to poor form, posture issues, and stress fractures over time. Therefore, it is essential to use them safely and responsibly.

Some experts, such as Dr. Elizabeth Gardner, a team physician for athletes at Yale University, and Jeff Monaco, a certified strength coach, emphasize the importance of using weighted vests correctly. Monaco suggests that while you may not lose significantly more calories during weighted vest exercises, resistance from the vest may lead to better sports performance over time.

Jessie Syfko, for instance, created a fitness class for a nationwide gym chain where exercisers wear weighted vests during workouts. The class has been well-received, indicating that weighted vests may offer benefits for healthy adults, but transformative or instant results should not be expected.

In conclusion, while weighted vests can be a useful tool in fitness, it is essential to approach their use with caution and seek guidance from experienced individuals to ensure safety and effectiveness. The benefits of weighted vests may not be as drastic as some social media influencers claim, but with proper use, they can potentially enhance fitness and sports performance.