Power of Weighted Vests: Enhancing Fitness and Cardiovascular Health

Weighted vests have long been worn by athletes and celebrities such as David Beckham and Gemma Atkinson from Hollyoaks. However, interest in its use may have recently been aroused after Facebook founder Mark Zuckerberg posted a sweaty selfie of himself wearing one on Instagram.

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Weighted Vests: Fitness Enhancement to Occupational Training

Weighted vests typically range in weight from 5 to 20 kg. They are often worn to boost the intensity of exercise. Some vests have a fixed weight, while others have pockets where different weight plates can be inserted before wearing them. Weighted vests have historically been used to teach soldiers to handle hefty burdens. These might include protective equipment worn by soldiers, such as bullet-proof vests weighing around 10kg. In certain nations, firemen must also train with weighted vests to prepare them for the difficulties of the job.

People have recently started wearing weighted vests during training challenges, as part of CrossFit, or even while running in the hopes of improving their fitness. And research backs up their advantages.

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Enhancing Running Performance with Weighted Vests

One study discovered that runners who wore a weighted vest used more oxygen—a sign of fitness—than those who did not (1^✔ ✔Trusted Source
Weighted vests in CrossFit increase physiological stress during walking and running without changes in spatiotemporal gait parameters

Go to source).

Participants were given a weighted vest (9kg for males and 6kg for women) and told to jog at half their normal speed. The weighted vest group also had a greater heart rate and burned more calories in addition to utilizing more oxygen. Men who ran while wearing weighted vests burned more carbs.

These findings imply that those who run with a weighted vest will likely get fitter faster and burn more body fat in the long run. However, to complete such strenuous workouts and achieve such results, you must be physically fit.

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Improving Resistance Training with Weighted Vests

Weighted vests can also be used to increase the intensity of resistance training activities. In one study, participants in a six-week military-style training program were given a weighted vest to wear. Running and calisthenics (a type of resistance training that uses bodyweight exercises to increase strength) were among the exercises undertaken by participants.

The researchers discovered that participants who wore weighted vests improved their performance on an uphill treadmill walk by about 4% when compared to the control group who did not wear a vest. They also saw a nearly 4% increase in the amount of oxygen their bodies consumed during exercise. However, improvements in calisthenics measures (doing push-ups and sit-ups) were comparable in both groups that wore vests and those that did not. It's unclear why there was such a small difference between the two groups.

Impact of Weighted Vests on Walking and Metabolism

Weighted vests are also useful for less strenuous workouts. One study discovered that when males wore a 9kg weighted vest while walking uphill for 10 minutes, their heart rate increased by ten beats per minute, indicating that their bodies were working harder. They also burnt 6% more calories while wearing the weighted vest than when they did not.

Wearing a weighted vest on your daily dog walk, for example, could have a significant impact on your physical health, including your cardiovascular health and metabolism.

Weighted Vests and Potential Risks on Musculoskeletal Health

While there isn't much evidence that weighted vests help muscle gain, we do know that wearing them can have significant benefits for cardiovascular health. We also lack research on older individuals, and the ones that do exist utilize lesser weights (1-5kg), which may have no effect. More research into how weighted vests may benefit many different types of people is required.

It is crucial to mention that weighted vests may pose some dangers. Carrying large things on one's back or torso was found to increase the risk of musculoskeletal injury in military members, notably in the legs and back. This could be because carrying weight increases the amount of force between the body and the ground, making movement more difficult on the joints. However, much of this study focuses on carrying burdens more than 25kg, which is generally greater than what is used for weighted vests.

According to research, military soldiers who routinely carry a hefty burden have modifications in their walking and running gait. This usually displays as a shortened stride. These alterations are most likely caused by bearing additional weight—and may in turn increase the risk of injury.

According to most studies, the bigger the load, the greater the danger of injury. This is because big loads stiffen our backs and torsos, increasing the risk of muscular and tendon strains.

As a result, most persons in good health with no underlying problems can probably utilize a weighted vest safely during their activities. To avoid damage, start with a modest weight (about 2-3kg) at first and gradually raise the weight over several weeks as your body becomes acclimated to it. This will optimize the benefits of weighted vests while reducing the danger of harm caused by pushing too hard too quickly.

Reference:

1. Weighted vests in CrossFit increase physiological stress during walking and running without changes in spatiotemporal gait parameters - (https://pubmed.ncbi.nlm.nih.gov/34319864/)

Source-Medindia