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    Weight Vest Pros and Cons

    What are the pros and cons of training with a weight vest? Is it good or bad for you? Learn more in this article.

    Weight Vest Pros and Cons

    How To, Weight Vests / By admin

    Wearing a weight vest will automatically increase the intensity of a workout routine, especially those who rely on body weight for endurance. Typically, you would expect that wearing a weight vest will help you gain muscle mass (and possibly lose weight). While this is correct, there may also be negative implications if your body is not ready for this, and it’s not always obvious when you should & should not use one. This guide should help you to learn all about weight vest pros and cons, how weighted vests can be useful for training, and when they can be potentially dangerous.

    Once you’ve learned about the pros and cons, have a look at our review of the best weight vests.


    What Is a Weight Vest?

    What Is Weight Vest Training For?

    Who Should Use A Weight Vest?

    Weight Vest Pros More intensity Burn more calories Customizable Easy To Transport

    Increase Acceleration

    Weight Vest Cons

    Can make existing injuries worse

    Injuries due to poor adaptation

    Not Recommended For Everyone

    Increased Joint Stress

    Possible Injuries

    Respiratory Problems


    What Is a Weight Vest?

    A weighted vest is generally used by somebody who has already been working out for a while and wants to push themselves even further for better results. These vests have weights in them, which, when worn, will add more weight to the body’s existing mass. Typically, a weight vest will resemble a life jacket. These vests come with many small pockets on the front and back. All these pockets can be filled with steel weights, sand, etc. These pockets and the objects that will be inserted inside them are specially designed to fit inside – this is mainly to ensure that the weight does not move or move when performing intense workouts such as lifting, running, and others.

    What Is Weight Vest Training For?

    Weighted training has been used to improve physical performance for a long time – since ancient times really. Carrying weights up the hills, soldiers going on long marches with heavy backpacks. There are many examples of training with an extra load to be better prepared for your fight or sport.

    Weight vest training brings many advantages. The concept is simple – carrying extra mass located at your center of gravity allows you to distribute it evenly and generally over the whole body. This effectively feels like you are heavier, so your muscles & cardiovascular system have to do more work.

    The idea is that once the weight vest comes off, everything you would typically do will make you feel much more comfortable – similar to how some athletes train at high altitudes, so when they return to sea level, they feel stronger than before.

    Using a weight vest can also increase the calories you burn during a workout. If you are looking to reduce weight, carrying around 10-15% of your body mass in extra weight will increase your ability to burn calories. The amount will differ from individual to individual.

    Who Should Use A Weight Vest?

    Weight vests aren’t for everyone. It depends on your sport. This will determine if they might also be useful for you. When deciding whether to use one, look at the sport you compete in & see if it will be beneficial. For example, weight vests may be great for those who fight in combat sports, but not so helpful for weekend golfers or pool players.

    The purpose of training with additional weight is to increase your strength. You want to compete in a sport that will not be significantly affected by the technique by adding an external load on it. The nature of the movements themselves determines whether the use of an external load is appropriate or not.

    If your sport benefits from significant increases in strength production that don’t directly affect the technique, you might benefit from wearing a weight vest. If your sport requires a considerable amount of it to be done with precision, if adding weight simply takes away that technical accuracy, there may be no benefit, or even a negative impact.

    Weight Vest Pros

    Like any type of training equipment, weighted vests have both pros and cons. Here are some of the advantages:

    More intensity

    An obvious advantage of using a weighted vest is that it can significantly increase the intensity of the training routine. Since you’re adding to your existing mass, it also ends up adding weight to your core. This will allow you to perform a full and dynamic range of movements that will make your workouts even more demanding.

    Burn more calories

    Carrying extra weight will instantly increase your calorie expenditure.


    Most weight vests allow you to add or remove weight – this feature allows you to determine how much extra load you will be subjected to when you train. As you regularly use your weight vest, you will become stronger over time. To increase endurance, you can continue adding more weight to the pockets. This design allows you to continually improve the intensity of your workout so that your workout remains consistent as you progress. These extra weights can usually be bought from the manufacturer of your vest. Check out our review of one of the most popular adjustable weight vests here.

    Source : www.weightbenchdepot.com

    Weight Vest Pros & Cons

    Weight Vest Pros & Cons. If you're ready to take your training to the next level, adding a weighted vest to your gym gear might seem like a natural next step. But before you start shopping for the heavy-yet-stylish garment, make sure it's what you really want. Although weighted vests can definitely rev up ...

    Weight Vest Pros & Cons

    by Kay Ireland

    If you're ready to take your training to the next level, adding a weighted vest to your gym gear might seem like a natural next step. But before you start shopping for the heavy-yet-stylish garment, make sure it's what you really want. Although weighted vests can definitely rev up your workout, they can also cause serious injury. If you do plan on using a vest, make sure you know how to use one properly to avoid any pitfalls.

    Added Resistance

    What makes a weight vest so beneficial is the fact that it can add resistance to your workout without having to use hand-held weights. That means you can wear it while doing just about any activity to add a greater challenge and more resistance, whether it's going for a walk, playing a game of basketball or even training for a specific sport. The added resistance means your body is challenged more, reaping a higher degree of difficulty and better results if used in the right, safe way.


    Unfortunately, weight vests aren't all good. In fact, using a vest improperly could be downright dangerous, putting you at risk for sports injuries. Because the added weight can throw off your balance, you could risk more falls. The added weight also means you'll need to adjust your intensity levels and put more pressure on your joints, which could result in strains, sprains and overuse injuries.

    Bone Loss

    A study published in a 2000 issue of "The Journals of Gerontology, Biological Sciences and Medical Sciences" found that when weighted vests were added to a regular workout routine that included jumping, the result was reduced bone loss in older, postmenopausal women. If you're at risk for osteoporosis, a doctor-supervised regimen using a weight vest could help, but talk with your doctor before you get started.

    Poor Posture

    One of the drawbacks of a weight vest is that it could cause poor posture. If you choose a vest heavier than necessary, your back can stoop and strain under the added weight. Because posture and technique are paramount for safe exercise, hunching or straining could cause serious back, neck and shoulder injuries.

    Safety Tips

    If you do decide to use a weight vest, make sure you do so safely to limit your risk of injury. Don't choose a vest that is too heavy; in fact, a vest that allows you to put in and take out weights is best, so you can adjust as you go. Your weight vest should never be heavier than is comfortable. You shouldn't have to strain your body in order to carry the vest, and you should always be able to retain a full range of motion. That way, you keep proper posture and limit strain and sprain injuries. If you're unsure of the weight amount or proper usage, talk to your doctor or trainer about safely adding a weight vest to your routine.


    FitDay: Is Using a Weight Vest to Lose Weight a Good Idea?

    Ask the Trainer: Are There Any Negative Effects of Jogging with a Weight Vest On?

    The Journals of Gerontology, Biological Sciences and Medical Sciences; Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women; C. M. Shaw, et al.; September 2000

    Writer Bio

    Kay Ireland specializes in health, fitness and lifestyle topics. She is a support worker in the neonatal intensive care and antepartum units of her local hospital and recently became a certified group fitness instructor.


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    Wearing a Weighted Vest for Cardio: Pros and Cons

    Wearing a Weighted Vest for Cardio: Pros and Cons

    By Sara Lindberg

    Updated July 1, 2020

    Reviewed by Dayle Davenport, MD

    Weight vests can help with building stamina and endurance.

    Image Credit: Valeriy_G/iStock/GettyImages

    If your training runs are lacking in the intensity department, it might be time to ramp up your workout by wearing a weighted vest. Running with a weighted vest can help increase strength, improve speed and boost endurance. Here's what you need to know about the pros and cons.


    Benefits of Weighted Vests

    A weighted vest is a wearable fitness tool that adds resistance to your workouts. They're often used for cardiovascular exercises such as walking, running or aerobics classes. "In general, training in a weighted vest makes you heavier, which in turn, makes the movements you're attempting more difficult," says Steve Stonehouse, director of education for STRIDE, an indoor running franchise, in Orange County, California.


    Because the body is adaptive, Stonehouse says, you can reap such benefits as overall strength gains, increased bone density and improved cardiorespiratory function from the overall demand increase.

    The additional added weight of the vest will make your heart will pump harder, increasing your aerobic capacity and the amount of oxygen you can use, called your VO2 max, says Allen Conrad, DC, a chiropractor and strength and conditioning specialist with the Montgomery County Chiropractic Center in North Wales, Pennsylvania. The added weight also will affect your postural muscles, the ones that keep you balanced and upright, helping build core strength while you run, he adds.


    Also, a small study published in the journal Rheumatology International in February 2013 found that postmenopausal women who walked on a treadmill three times a week for six weeks while wearing a weighted vest improved their balance more than the groups that did not wear the vests.


    Read more: How to Build Up Your Stamina in Just 3 Days

    The Negative Side

    No fitness tool or piece of equipment is perfect. So even though a weighted vest may have some benefits, there are also a few downsides you should know about before you throw one on and head out the door.

    The most obvious con, says Stonehouse, is that you're adding weight, which means you will most likely not be able to run as fast. "Running slower and adding weight with a vest will most certainly change your running mechanics," he says.

    You need to be aware of this mechanical compensation and be careful, he says, because a lot of running-related injuries happen gradually, over time. "Without even knowing, you could start to put stress in areas that aren't used to it," Stonehouse says.

    Additionally, Conrad says that overloading the upper body with a weighted vest could lead to injuries of the spine. "The additional axial pressure on the spinal column may irritate a previous degenerative spinal condition due to the additional weight and torsion associated with running," he says. This means that anyone with an underlying degenerative arthritic condition of the knees, hips or spine should avoid using a weighted vest.

    What Else You Should Know

    There's no doubt that a weighted vest adds intensity to your training, which is great news if you're trying to up your speed and boost performance. But does running with a weight vest build muscle?

    "In most cases, depending on the weight of the vest, I'd say no," says Stonehouse. However, he does say that it can be an effective way to build strength, but not necessarily muscle. That's because the vest "would need to be extremely heavy to see any legitimate muscle growth, and if it were that heavy, the cons would outweigh the pros," he says.

    If you're curious about buying a weighted vest, but not sure which size or weight to purchase, Harvard Health Publishing says a good guideline to follow is to not exceed 10 percent of your body weight. For example, if you weigh 150 pounds, you should stick with a weighted vest that is 15 pounds or less.

    Also, talk with your doctor about running with a weighted vest to make sure that adding weight to your frame is a healthy and safe option for you. Once you get the go-ahead, consider working with a physical therapist to help you find the right vest and show you how to use it properly.

    Read more: The Best Stamina-Increasing Exercises

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    Source : www.livestrong.com

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