Boost Your Fitness Routine with a Weighted Vest
Weighted vests are a trending topic in the fitness and physical therapy world right now, and we’re here to provide some information and tips! Weighted vests can be used for various purposes when incorporated into a workout. Not only can weighted vests challenge you in your aerobic exercises such as hiking or running but they can also increase the challenge during resistance and plyometric exercises as well such as jumping and agility drills. They are not only for athletes but can benefit many people! Weighted vests can challenge your body without the addition of heavy or big gym equipment! Learn how to boost your fitness routine with a weighted vest.
The Benefits of Using Weighted Vests:
Cardiovascular and muscular endurance
Due to the added weight to your body, your heart and lungs have to work harder to provide muscles with oxygenated blood, and therefore can increase your VO2 max which allows for sustaining longer and more intense workout sessions. Improved VO2 max has also been shown to reduce all-cause mortality risk and risk for cardiovascular diseases and events. The added weight also increases the calories burned due to the added resistance to your body during any exercise you are doing (walking, squatting, agility, etc.).
Muscle strength and power
The added weight strapped to your body when completing exercises such as push-ups, squats, sprinting, etc. causes your muscles to work harder and therefore improve your strength and power. Try it yourself, compare exercises with and without a vest!
Bone health
Bone mineral density is very important as the body ages to maintain strong bones and reduce the risk of fractures. With increased external load on the body from weighted vests, the bones are stressed to stimulate cells in your body to form bone growth as well as muscle growth, and help reduce your risk of osteopenia or osteoporosis.
Balance and proprioception
Due to the additional weight from the vest, your body’s center of gravity changes and causes a group of your body’s receptors called proprioceptors (sense your body in space) to work harder to keep your posture and balance. As the body ages, it is important to train these proprioceptors to reduce the risk of falling.
Tips For Starting with a Weighted Vest
- Start light and slowly progress the weight added to the vest to reduce the risk of injury and overloading your body. A good place to start is between 5-10% of your body weight and gradually add as your body adapts to the load. Also, start with a portion of your workout (like 10-20 minutes) and gradually add time.
- Make sure to focus on completing exercises with proper form with the added weight. Make sure you are engaging your core and keeping your shoulders in good posture to avoid putting your back at an increased risk of injury.
- Listen to your body! If you are having pain or discomfort, you may be overloading your body and may need to adjust your weight or exercise plan with the weighted vest. If you need help with knowing how to load your body appropriately, we know some physical and occupational therapists who can help you!
- As always, stay hydrated while exercising to keep your body replenished, especially since you likely will be sweating more due to the added weight of the vest.
- Consult with your physical or occupational therapist if you have questions!
Sample Workout
Beginner Full Body Circuit
- Squats (~10 reps)
- Push-ups (~10 reps)
- Lunges (~10 reps per leg)
- Jumping Jacks (~15-20)
Complete circuit x 3 with 2-minute rest periods between rounds!
If you would like help designing a weighted vest workout routine tailored to your needs that also fits your lifestyle and goals, feel free to stop in at one of our Freedom Physical Therapy locations – Mukwonago, Fox Point, Grafton, and Brookfield. As always, enjoy more Freedom!