In the quest for improved fitness, sometimes the simplest tools can yield the most profound results. The weighted vest, once the domain of extreme athletes and fitness enthusiasts, has now found its way into the mainstream, promising enhanced cardiovascular fitness, increased muscle mass, and improved bone density. This article explores the benefits, challenges, and personal experiences of incorporating a weighted vest into one’s daily routine.
The Weighted Vest: A Brief Overview
The first weighted vest I owned was a cumbersome, blocky contraption that I could barely tolerate for more than a few weeks. It seemed more like a prop from an action movie than a fitness tool. However, as trends evolved and TikTok filled with fit-girl content showcasing the benefits of weighted vests, I decided to give it another try. This time, I chose a sleeker, more manageable 5kg vest from Argos.
The Experience of Walking with a Weighted Vest
Walking with a weighted vest is an experience that combines challenge with a sense of empowerment. The weight is evenly distributed across the shoulders and back, leaving your hands free for other activities. It feels similar to carrying a heavy backpack but with more comfortable padding and less bulk. The 5kg weight was substantial enough to keep me engaged but not so heavy that it felt overwhelming.
Choosing the Right Weight
Selecting the appropriate weight for a vest depends on several factors, including your base fitness level, body weight, and specific fitness goals. Holly Haywood, lead instructor at Third Space Soho, advises starting with a lighter weight and gradually increasing as your strength and comfort improve. A good starting point is around five per cent of your body weight. For example, a 70kg individual might begin with a 3kg to 4kg vest. However, if you are already accustomed to strength training, a heavier vest might be more suitable.
Benefits of Walking with a Weighted Vest
Lucie Cowan, a cycle master trainer at Third Space, highlights several benefits of using a weighted vest:
- Boosts Cardiovascular Demand: The added resistance increases the intensity of your workout without altering the pace or duration.
- Increases Calorie Burn: The extra weight requires more energy, leading to higher calorie expenditure.
- Builds Muscle: The resistance helps in muscle development, particularly in the core and lower body.
- Improves Bone Density: Similar to resistance training, weighted vests can enhance bone density, which is crucial for menopausal and post-menopausal women.
- Supports Better Posture and Balance: When used correctly, a weighted vest can improve overall posture and balance.
Personal Experience
Since incorporating the weighted vest into my routine, I have noticed significant improvements in my cardiovascular fitness. Climbing stairs and walking long distances feel less taxing, and my fitness tracker reflects these positive changes. The vest has turned my morning walks into more intense workouts without extending the duration, making it ideal for my busy schedule. However, it does require a post-walk shower, which might not be convenient for everyone.
Considerations and Precautions
While weighted vests offer numerous benefits, they are not suitable for everyone. If you already suffer from joint pain or have underlying health conditions, it is essential to consult a professional before using a weighted vest. Incorrect use can lead to strain and long-term injuries. Cowan advises against overdoing it, as excessive weight can compromise technique and reduce the quality of movement.
The weighted vest is a versatile and effective tool for enhancing fitness. It offers a range of benefits, from improved cardiovascular health to increased muscle and bone strength. By choosing the right weight and using it correctly, you can transform your daily walks into powerful workouts. Whether you are a fitness enthusiast or someone looking to add a new dimension to your routine, a weighted vest might just be the tool you need to take your fitness to the next level.