Benefits of exercising with weighted vests
Weighted vests are becoming a trend for exercise, especially for women during menopause. Research shows that they help increase muscle strength, endurance, balance and bone density.
Dr. Sarah N. Harangody, Head of the Orthopedics Department at Northwestern Medicine Palos Hospital (USA), shared: "This method brings many benefits, but the effectiveness depends on each person's goals".
According to her, most people can use it safely, except when they are injured, have balance problems or have chronic heart or lung disease. Harangody recommends starting with a vest weighing about 10% of your body weight, but you can do it lightly and gradually increase it.
She emphasized: "Put on a vest at the lightest level during part of the workout, then gradually increase both the time and weight."
Choose the right vest to avoid injury
Weighted vests are sold at sports or online stores, priced from 15 - 300 USD. Harangody recommends that the type can be adjusted to easily change weight and is suitable for many users.
You should try a variety of types to choose a dress that suits your body, with even weight distribution between the front and rear, says Dr James N. Gladstone, Head of the Department of Sports Medicine and Associate Professor of Orthopedic Surgery at Mount Sinai Health System.
He warned that if the back is overweight, it can cause pain, but if the front is too heavy, it will cause the practitioner to swerve. For beginners, a vest is not a priority choice. Gladstone suggests practicing sports such as brisk walking, cycling, swimming first, then adding a vest when the body is used to it.
In daily life, a vest can also be effective. Dr. Chris Kolba, a physical therapy and strength training specialist at Wexner Medical Center, Ohio State University (USA), shared: "When taking my dog for a walk or cutting grass, I often wear a vest to work and strengthen myself."
Practitioners can wear vests when climbing mountains, walking long distances, doing high-intensity interval training (HIIT) or strength training. Gladstone believes that wearing a vest when exercising outdoors not only increases endurance but also helps enjoy the benefits of sunlight.
