Why Weighted Vest Workouts Are So Beneficial – Plus Two You Should Try

Why Weighted Vest Workouts Are So Beneficial – Plus Two You Should Try

You're probably used to walking and running - these are two of the easiest ways to get a workout. And you may be just as familiar with wearing a vest for endurance running (or as an extra layer of warmth in the cooler months). ). But a weighted vest? Not as much. But walking, running, and exercising with a weighted vest can add an element of strength to your routine—without the need for a gym. Here's how, plus two tough weighted vest training options that will seriously challenge you.

Weighted training vests, explained

Weighted vests are exactly what they sound like: training vests with small weights inside. "Most vests fit over the shoulders, chest, back and torso, like a vest you would wear under a suit or life jacket for swimming," says Astrid Swan, a NASM-certified celebrity trainer in Los Angeles.

Benefits of Weighted Vest Workouts

Because weighted vests literally force you to carry extra weight on your body, they make any activity—from walking to running to pull-ups—much more difficult. Because you're moving more weight, you have to put in more effort to perform an exercise or activity than if you were just using your body, explains Swan. This can help improve your cardiovascular capacity, muscular endurance, and overall strength, she says. Using a weight vest is like training with dumbbells, but those dumbbells are spread across your upper body in a garment. (By the way, here's the difference between muscular endurance and strength.)

"You'll also improve your cardiovascular endurance as you carry the extra weight while exercising," says Swan. Wearing a vest makes cardio feel more challenging—and if you exercise without a vest, you'll be faster and more conditioned, she explains. According to a study published in the Journal of Science and Medicine, runners who warmed up by taking steps (in this case, 10-second sprints) while wearing a weighted vest showed improvements in speed and sports performance during a treadmill test immediately afterward.

And you can use a weighted vest to increase the load on bodyweight movements like squats, lunges, push-ups and pull-ups to increase the demands on your muscles and also induce strength and endurance-related muscle gains. (Plus, all the usual benefits of strength training.) While no exercises with a weighted vest are truly off-limits, putting on a weighted vest doesn't automatically mean a better workout. (For example, it's probably not worth wearing a weighted vest during yoga or spin class.) Reserve it for exercises where you are responsible for moving your body weight, such as exercise. B. Stair climbing, cycling, running and total body weight training. says Swan.

How to train with a weighted vest

Simply put, you want to challenge yourself. “You should feel some huffing and puffing even as you walk,” says Vicki Harber, Ph.D., professor emeritus at the University of Alberta in Edmonton, Canada. Out with a friend? “You should be a little breathless when you talk,” says Harber. (And even if you're training alone, the conversation test is a great way to gauge the intensity of your workout.)

Then lean into each step to increase momentum—it all feels easier, even as you go faster. How far you lean depends on your pace. "Maintain this forward-leaning position while running or walking. It should almost feel like you have to take a step to stop yourself from falling," says Zika Rea, exercise physiologist and co-founder of ZAP Endurance in Blowing Rock, North Carolina.

Also? Use your core. “All movement starts in your core, so it makes sense to keep it strong and engaged as you walk or run,” says Ellie Herman, a Pilates master teacher and owner of Ellie Herman Pilates. To actively engage your abdominal muscles, imagine zipping up a pair of jeans from your pubic bone to your belly button and keeping them snug as you walk or run.

Pulling your toes up while walking also allows you to recruit more leg muscles and propel you forward to walk faster, explains Dixie Stanforth, Ph.D., an exercise physiologist in the department of kinesiology at the University of Texas at Austin. Another way to get faster: Bend your elbows 90 degrees and keep them close to you by swinging them off your shoulders. “This accelerates your arms so your legs follow,” says Stanforth.

How to choose a weighted vest

While some brands only offer one-size-fits-all unisex vests, others offer different sizes or adjustable straps to ensure minimal movement while exercising. JSYK, your weighted training vest should fit snugly and not bounce around. Many allow you to insert or remove the weights (usually small sandbags or steel bars) to change the overall load.

When choosing your weight, start small. "It all depends on the person, but I recommend starting with light weight and increasing from there. Weight varies from 5 pounds to 20, 50, 80 pounds and more. A 5-10 pound vest would be my recommendation for both HIIT training and running," advises Swan.

As with any weightlifting, progression is always more beneficial than regression or risk of injury: "Think of using a weight vest as if you were selecting dumbbells. When you no longer feel challenged, increase the weight. Start with an additional 5 pounds and go from there," she says.

Not sure where to start? Start by carrying 3 to 5 percent of your weight and increase by 2 to 5 percent every few weeks until you reach 20 percent to avoid injury, experts say.

Some great options for weight training vests include vests from Hyperwear, Everlast, and Tone Fitness, says Swan. (Check out the best weighted running vests for more expert tips.)