The latest workout trend is wearing a weighted vest. Once a tool for soldiers and policemen, weighted vests today seem to be everywhere – you may see them in use at the gym, on a leisurely walk, or even at your workplace. It seems that everybody from your friend to your postman and even your physician (yes, that includes me) is trying one on for size.
But is the weighted vest something destined to go the way of high-fat diets, the ThighMaster, and the Jazzercise class – or is it something with a high longevity potential? In this article, I will review its history, how it works, and the pros and cons of wearing one.
Ten-Hut!
The weighted vest actually dates back to such civilizations as the ancient Greeks, who filled leather vests with sand or stones to help train their soldiers for combat. Likewise, vests are used by many of today’s military and police units to simulate the extra weight of body armor and equipment during training exercises.
The term “rucking” also originates with the military, and refers to a walking with weight on your back – typically in a backpack, a.k.a. a rucksack. The term is now common among the vest-wearing public.
How Does It Work?
Walking with a weighted vest is a low impact exercise that spreads the weight evenly across the body, rather than simply holding free weights. It is recommended that, when starting off, you use weights between 5% and 10% of your body weight for the best effect; otherwise, you risk straining your muscles and/or joints. Once your body has gotten used to this regimen, you may increase the weight by 2% to 5% of your body weight. However, a maximum of 15% is the general rule of thumb, though you may be able to surpass that with experience and a consultation with your physician.
How often should you wear the vest? I recommend two to three times a week, for up to 60 minutes during an exercise session or a maximum of three hours if you are walking. Wearing it all day is very inadvisable, as the extra weight on your back and joints will ultimately pose problems.
Pros
The idea behind wearing a weighted vest is to improve strength, stamina, and overall fitness, as well as potentially lose weight through additional burning of calories. The weighted vest can also benefit those who suffer from osteoporosis. Using the vest can help to build bone density and muscle strength, thus reducing the risk of a fracture, and can positively affect your balance.
As with any new exercise regimen, moderation is key; only by gradually increasing the weight in the vest, and by carefully increasing the length of your workout (walking, calisthenics, etc.), will you realize the greatest benefit. If at any point you feel pain or other uncomfortable side effects, reduce the weights to your former level; if the pain continues, you should see a physician to determine if you may have injured yourself.
Cons
If you suffer from arthritis, particularly in the back and/or knees, proceed carefully. While a weighted vest can help with bone density, muscle strength, and endurance, its use may also aggravate joint pain and strain in the knees, hips and lower back. You may also experience a negative impact on your posture, in which case you probably are carrying too heavy a burden.
Either way, discuss with your physician whether a weighted vest – or perhaps some other equipment – may be the best way for you to achieve your exercise goals. A medical professional is always your best resource when it comes to exploring new options.
Dr. Mark Klion is a board-certified Orthopedic Surgeon specializing in Sports Medicine at White Plains Hospital Physician Associates (WPHPA) Orthopedic Surgery in West Harrison. To make an appointment, call 914.849.7897.