The weight is over.
In recent years, fitness enthusiasts looking to skip the gym and take advantage of the nice weather have been raving about rucking — which involves walking with a heavy pack strapped to your back.
But if you’re seeking another strength-building, low-impact cardio — behold, the weighted vest.
Fans have been praising these sweaty stroll sessions, which, as the name implies, involve carrying a weighted vest on the front of your upper body.
But does it help your health? Dr. James Gladstone, chief of sports medicine at Mount Sinai Health Systems Department of Orthopedics, weighs in on the hot movement.
What are the pros of a weighted vest?
“The basics of it are that, when you wear weighted vests, you’re increasing your weight,” he said. “And that has a number of different effects.”
Wearing an extra 10 or 20 pounds while you move “increases the amount of energy you have to expend when you’re doing an exercise, and it increases the amount of force,” Gladstone explained, promoting muscle growth and cardiovascular health while burning more calories.
Research has shown that it can also improve endurance, help you work on your balance and posture and increase bone density.
“Having more weight or more impact load actually helps strengthen bones,” he said.
What makes it better than rucking?
“It’s probably overall safer to wear a weighted vest than it is to ruck only because all the forces are sort of pulling you backwards,” Gladstone said. “So, by that nature, you’re going to alter your posture.”
For example, you could overcompensate by leaning back more, thereby putting unnecessary strain on your lower back.
“Whereas a weighted vest, if it fits properly and is weighted appropriately — it’s just gonna be as if you were 20 or 40 pounds heavier,” he said.
Who could benefit from weighted vests?
“People who are maybe prone to osteoporosis or who have osteopenia — which is the step before osteoporosis — using something like that may actually help them increase their bone mass,” Gladstone said.
However, it’s best for people who are already in shape and want to just accelerate their workout.
“For the in-shape-it-ness, if you want to call it that, then it’s a good thing,” he said.
Which age range is best?
According to Gladstone, “pretty much anybody can use it,” although “you probably wanna be past skeletal maturity” — a.k.a over 18.
What about men versus women?
“I think it’d be beneficial for both sexes,” he said. “What comes into question maybe more is the style of vest you’re going to use.”
While one could argue that well-endowed women are already kind of wearing a weighted vest, different styles — like ones with adjustable sternum straps — might be more comfortable for the ample-bosomed.
Who might not be the target audience
“I think for someone who’s just getting into shape or just starting to run, it may not be the best thing in those circumstances,” Gladstone said.
It could also be potentially dangerous for someone who already has brittle bones.
“Anybody who has arthritis or some kind of problem where more force going through a joint could potentially be harmful or hurtful, will feel it more,” he said.
“So I think you gotta take those things into consideration when you use something like a weighted vest.”
What exercises can you do with a weighted vest?
While simply walking might be the most popular option, a weighted vest can be useful for any exercises if you’re at a point where you need more bodyweight resistance.
“Squats, pushups, sit-ups, step ups, pull-ups, running and then sprinting, box jumps — any of those things, it’s gonna make it harder,” he said.
“And because it’s harder, you’re gonna have to use your muscles better and that ultimately makes you stronger.”
