Weighted vests are gaining traction in fitness routines across the globe, as exercisers seek new ways to enhance their workouts. In a recently launched fitness class by Jessie Syfko, senior vice president for Life Time gyms, participants wear these vests to increase the intensity of their exercises. Syfko notes, “People start to realize how good it feels to work just a little bit harder and a little bit smarter” without overhauling their current routines.
These vests, which add resistance through removable weights, have become popular among fitness enthusiasts and social media influencers. Advocates claim they can improve bone health, enhance athletic performance, and aid in weight loss. Despite this growing trend, experts caution that the scientific evidence supporting these claims remains limited.
Understanding the Benefits of Weighted Vests
The premise behind using weighted vests is straightforward: by adding weight, users can increase the resistance in their daily activities, potentially leading to benefits such as weight loss, muscle growth, and improved bone density. According to Jeff Monaco, a certified strength coach at the University of Texas at Austin, while the calorie burn may not significantly increase, the resistance provided by the vest could enhance athletic performance over time.
Monaco suggests that individuals begin with a vest that weighs approximately 10% of their body weight. For example, a person weighing 150 pounds would wear a vest weighing around 15 pounds. This targeted approach can yield improvements in various sports, particularly those requiring agility and speed, such as soccer.
However, the findings related to weight loss and bone density are less conclusive. A study conducted by researchers at Wake Forest University School of Medicine in 2020 assessed adults aged 60 to 85. The study revealed that those who wore weighted vests during their most active periods experienced similar weight loss and bone density changes compared to those who did not use the vests.
Safety Considerations and Recommendations
While the potential benefits of weighted vests are appealing, experts emphasize the importance of using them safely. It is advisable for individuals to start with a vest that adds between 5% to 10% of their body weight. Overloading the vest can lead to strain on joints, back, and hips, potentially disrupting posture and increasing the risk of injury over time.
Dr. Elizabeth Gardner, a team physician at Yale University, recommends that individuals with specific health concerns, such as pregnancy, heart conditions, or pre-existing back injuries, consult a healthcare professional before incorporating weighted vests into their routines. She points out that effectively using a weighted vest requires engaging core muscles, which may pose challenges for individuals already experiencing back pain.
Monaco also advises seeking guidance from a knowledgeable trainer or coach before starting to use a weighted vest. Proper instruction can ensure that users maintain good form and possess adequate upper body strength and endurance to support their workouts effectively.
As long as they are used correctly, weighted vests can serve as a beneficial addition to one’s fitness regimen. They represent a valuable tool for those looking to elevate their training and achieve fitness goals.
The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education and the Robert Wood Johnson Foundation, which underscores the organization’s commitment to providing credible health information.