Jesse Shiffco, a fitness class created for the national gym chain, exercises wear weighted vests that add a challenge to your workout.
Without actually changing what he actually does, Syfko, a senior vice president of gyms, says “people start to realize how good it feels to work a little bit harder and a little bit smarter.”
Weighted vests are increasingly appearing in fitness classes and jogging tracks, and are touted as a way for social media influencers to keep their bones healthy, improve performance, and even accelerate weight loss. They are exactly how they sound – a vest that adds resistance to the torso through a pocket with removable weights.
However, experts say it is unclear how well the hype will be justified due to the lack of strong research into their interests. And some people, such as the elderly and pregnant, should be aware of using them.
The potential benefits of weighted vests are:
Given the mechanisms of exercise, the idea that weighted vests can help you achieve fitness goals such as weight loss, muscle growth, and preventing bone loss may be meaningful on the surface. Adding weight to your vest adds resistance to everyday activities without changing the pattern.
Best can actually provide benefits to healthy adults, experts say. Jeff Monaco, a certified strength coach who teaches medical fitness at the University of Texas at Austin, said that while you may not lose many calories during weighted vest exercise, resistance from the vest can lead to better sports performance over time.
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“There are a lot of research looking at (weighted vests) in terms of speed in various athletics, such as football, direction, agility, speed,” he said.
By adding about 10% of your weight to your vest, you will see these benefits, he said. For example, if you weigh 150 pounds, that means adding a total of 15 pounds to your vest.
However, non-sports research is less clear.
A 2020 study from Wake Forest University School of Medicine in North Carolina found that adults aged 60 to 85 years of age sometimes wear weight vests during the day when they lose roughly the same amount of weight as those who don’t wear them. They also lost the same amount of bone density, which happens as we age, but can be slower by building muscle.
Here’s how to safely use a weighted vest
Experts encourage people to use weighted vests safely.
It’s best to start by adding 5-10% of your body weight. Wearing a vest too heavy can cause unnecessary strain on your joints, back and hips. That extra load can throw away your posture, be in poor shape, or even lead to stress fractures over time.
Some people consult with doctors before throwing their best, Yale University athletes, Dr. Elizabeth Gardner. These include those who are pregnant, those suffering from heart or breathing conditions, or those with neck or neck injuries.
Gardner said that using abdominal muscles should be used effectively.
Before starting to use the vest, Monaco said, “It’s always helpful to make sure you have enough muscle strength and endurance to support your movement, just to make sure you’re in good condition, to make sure you’re in good condition.
But as long as you use it correctly, he said, the weighted vest could be “the right tool to be found in your toolbox.”
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The Associated Press School of Health Sciences is supported by the Howard Hughes Medical Institution’s Department of Science and Education and the Robert Wood Johnson Foundation. AP is solely responsible for all content.
