Before rushing to buy a weighted vest, it’s crucial to understand the potential benefits and risks associated with this trendy workout accessory. Weighted vests have gained popularity as a fitness tool, with many touting their ability to enhance workouts. Dr. Lutul Farrow, the Executive Director of Cleveland Clinic Sports Medicine, emphasises that while these vests offer great benefits, they may not be suitable for everyone, especially beginners.
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Wearing a weighted vest adds extra weight to the body, typically around 20 lbs. for men and 14 lbs. for women. Dr. Farrow explains that this additional weight can increase the intensity of workouts, leading to more efficient muscle building and potentially aiding in bone density improvement, particularly for individuals with conditions like osteoporosis. However, he warns that individuals with underlying health issues such as heart problems, asthma, or arthritis should approach using weighted vests with caution.
For those already engaged in a fitness routine, incorporating a weighted vest can take their workouts to the next level. Dr. Farrow advises against starting a workout plan with a weighted vest if you are new to exercise. To prevent overuse injuries, he recommends incorporating the vest into your routine on 2-3 non-consecutive days per week, alongside a balanced fitness regimen that includes weight training and cardio.
While weighted vests offer benefits, they also come with risks that need to be considered. Overuse can lead to injuries such as tendonitis, stress fractures, joint pain, and spine issues. Moreover, wearing a weighted vest in hot conditions, like during summer, can increase the risk of dehydration and heat-related illnesses due to decreased heat dissipation and absorption by the vest.
Compared to the popular trend of running with ankle weights in the 1980s, weighted vests are considered safer as they are closer to the body’s core and put less stress on muscles and the skeletal system. Dr. Farrow recommends using a weighted vest for adding resistance during exercises rather than opting for ankle weights, especially for movements like leg lifts. It’s crucial to monitor one’s intensity levels, especially in hot weather, to avoid dehydration and overheating while wearing a weighted vest.
In conclusion, weighted vests can be a valuable addition to a workout routine for individuals who are already active and looking to challenge themselves further. However, it’s essential to use them mindfully, avoiding overuse and considering individual health conditions and environmental factors. By following proper guidelines and incorporating the weighted vest strategically into a comprehensive fitness plan, individuals can harness the benefits of this popular workout accessory while minimising the associated risks.