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health & fitness

Weighted Vests: MACY'S/SUGIFT/20LB Weighted Vest with Adjustable Buckle for Training, Running, and Fitness

What’s the Research?

by Paula Allia, PT, DHSc, MTC, OCS
n recent years, wearing a weighted vest Wearing the weighted vest has not been studied thoroughly. There
to exercise has been the new buzz. Seeing has been some research demonstrating increased caloric expenditure
Ithe vests donned while walking or running which can possibly lead to weight loss with increased physical activity.
has been a common finding. There are claims Because a person is being active with exercising, insulin resistance may
stating that these vests will help the menopausal lower and oxygen consumption and heart rate may increase, attempting
women with muscle and bone strength. Is this to improve the efficiency of the heart over time.
information documented to be true? There is some discussion amongst researchers that the weighted
It is a known fact that when women enter vest alone does not increase muscle strength or bone health. Bone
menopause, attempts to retain and build muscle and bone strength remodeling occurs during, as the bone breaks down to build up
is an arduous task at best. It is known that as people age later in life stronger. Overall, the studies done do not support the claim that the
they lose weight. Many times the weight loss may be not about fat weighted vest alone can stimulate bone activity and increase muscle
loss but more about muscle loss and a decrease in bone density. These growth.
results can affect one’s longevity. Balance may be affected by the weighted vest. Some studies show
After menopause it is common for some to experience weight balance improvements. However, bending forward or back with the
gain. This is concerning because it certainly does not seem to be the vest on will require the body to adapt quickly due to altered weight
addition of muscle or bone density. Thus, losing weight is a goal for distribution. Thus, there seems to be pros and cons for the vest in
many while maintaining muscle strength and bone density needs to regards to balance.
be a priority. Interestingly, when one loses weight, there is less weight When compared to strength training with weights it is apparent
applied to the bones and muscles. Loading bone and plyometrics that building bone and muscle health responds better than to just
have been known to stimulate bone activity with the hopes of building wearing a weighted vest. It also must be considered that if one is trying
density and strength within the bones. The bones break down to then to add weight in the weighted vest that initially using up to 5% of body
build back up better and stronger with the right stimulus. This has weight maximum should be used. One must be smart if attempting
provided a big opportunity for the implementation of the weighted to join in on this new piece of equipment. Adding more is NOT
vest in attempts of trying to replace the lost weight and/or to build better. If you decide to engage, adding weight slowly is key so that any
bone strength. Keep in mind that looking at the fat content of the adaptations can occur safely in a regimented way. This is not “more the
body is important. It cannot be assumed that losing or gaining weight better” protocol.
is from fat loss. It must be considered that muscle and bone loss may Studies are underway to see if adding proper nutrition and protein
be contributing to weight loss. plus calcium may help with bone and muscle health. Movement and
activity of any kind is certainly better than having no participation at
all but performing resistive exercises appears to be the best activity for
longevity.
To Your Health!

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