Weighted Vests: How to Use Them Properly - Blog Copy
BLOG TITLE: Weighted Vests: How to Use Them Properly
Weighted vests are all the rage these days, but how do they affect fitness?
I’ll give you all the info so you know how to use this trending piece of gear properly.
SUBHEAD: What Is a Weighted Vest?
Weighted vests are designed to help you carry adjustable amounts of weight during workouts or while performing activities.
Many companies make variations, but they are all generally the same: They use adjustable straps, Velcro or other attachments to secure the vest to the body, and the vests have pouches in which you can carry weights—usually dense objects like metal or small bags of fine, heavy sand.
Some vests are constructed at a certain weight and are not adjustable.
No, you do not need to buy a special vest if you don’t want to. You could simply use a backpack with objects in it. However, vests often have padding, breathable material and adjustable elements that make them more comfortable.
It can be hard to jog with a backpack full of soup cans!
SUBHEAD: What Weighted Vests Do
A weighted vest simply adds external resistance to a movement or activity. This increases the effort required to do it.
Vests are well suited to movements such as walking and running and some body-weight movements, such as squats, push-ups and lunges.
They are not suited to other movements.
For example, there’s little point to wearing a heavy vest and doing barbell back squats or deadlifts. You are already using external resistance in those movements and would be better off adding 20 lb. to the bar than wearing a 20-lb. vest while lifting.
When used with the right movements, vests force muscles to work harder to move the load, and the cardiovascular system will be challenged to keep up. You will burn more calories because you are moving a load as opposed to just body weight. Vests are great for improving conditioning and expending energy.
Could you wear a vest to walk your dog or vacuum the house? Sure!
In some very specific cases—see below—you can use a vest to build strength, but this is not the primary use of a vest.
SUBHEAD: What Weighted Vests Don’t Do
In almost all cases, vests do not build strength and muscle, though they can improve muscular endurance and stamina.
Strength is generally built by lifting relatively heavy loads for 1-8 reps or so. Muscle is built by lifting slightly lighter loads for 8-15 reps. Muscular endurance is improved by lifting light loads for 15 reps or more.
You can see that a very new exerciser might build strength if going up 10 steps with a weighted vest is challenging to the muscles. If it isn’t, that person won’t build strength, though they might improve efficiency at moving light loads.
Another example: A climber training for a mountain expedition might use a heavy vest for stair climbs to ensure the legs can handle the hills while wearing a heavy pack. In this case, endurance with a load will improve, but that climber won’t add a lot of muscle doing that work.
Think about it: If carrying 20 lb. around all day built lots of muscle, all mail carriers would look like bodybuilders.
Conversely, a vest can build strength or muscle if it’s used in the rep schemes listed above.
For example, if a person wears a 10-lb. weight vest and struggles to perform 8-10 strict pull-ups in a set, they can expect to build strength and muscle with that movement.
Remember, strength and muscle are built in the range of 1-15 reps with relatively heavy loads.
SUBHEAD: What Vests Can Do
While vests are generally great, they can cause a few issues.
For example, ill-fitting vests can cause chafing or shoulder and neck soreness. It’s important to get the fit right.
You can also create problems if you use a too-heavy vest for the wrong movement.
For example, running long distances with a heavy vest can cause joint issues if a person doesn’t allow their hips, knees and ankles to adjust to the new load.
Another example: Some competitive athletes use vests for high-rep kipping pullups, but that can cause wrist, elbow and shoulder injuries. Box jumps fall into the same category.
Vests should always be worked into training with caution, and it helps to get advice from an expert.
SUBHEAD: Your Vest Plan
If you’d like to try using a vest in a workout, here’s the one-size-fits-all general plan:
Select a light, adjustable vest so you can get the fit and weight perfect.
Use the vest during a walk or run and reduce your normal distance to ensure that you don’t overdo it. Pay attention to your body: If you feel joint or muscle pain that’s out of the ordinary, stop immediately. If you feel great but a little more fatigued than usual, congrats: You’re burning some extra calories and making your muscles, heart and lungs work harder.
You can also add a light vest to a low-impact workout you’ve done before (e.g., 5 rounds of walk 400 m and 10 air squats). Avoid any movements where the vest can get in the way or greatly increase the strain on your joints. Again, evaluate yourself during the workout to ensure you aren’t overdoing it.
The very best plan: Have an expert coach review your goals, your exercise history and your training plan to determine exactly where a vest might fit.
Good news: We would be happy to talk to you about your fitness routine, and we have slots available for free consultations this week.
To meet up and talk about vests or anything else, book a free consultation here today [LINK]!