Weighted vests are gaining popularity among women as a versatile tool to enhance workouts, improve bone health, and support overall fitness goals.
Weighted vests are another modality, like free weights, therapy bands and tubes, that can enhance your exercise experience and assist with attaining individual fitness goals. They range from a few pounds to 50 pounds and are used mainly while walking.
Benefits of Weighted Vests for Women
Vests, properly fitted, can increase exercise intensity to assist with:
- Building muscle strength and endurance
- Improving bone density
- Improving cardiovascular fitness
- Improving posture and balance
- Enhanced calorie expenditure
Building bone and muscle strength is especially critical for women to mitigate the risks of osteoporosis. Before starting any exercise program, it’s recommended that individuals consult with their physician.
When Weighted Vests May Not Be Suitable
Patients may have preexisting conditions that may preclude specific types of exercise.
Women with the following conditions may benefit from a different type of exercise modality:
- Pregnancy
- Specific spine conditions
- Cardiovascular conditions
- Osteoarthritis of knee and/or hip
- Balance disorders
How to Get Started
If a weighted vest is initiated in any formal exercise program or used around the house, it’s recommended to start gradually. Start by utilizing the lowest weight and setting a time usage goal (such as five minutes).
Increase either the weight or time gradually every 2-6 weeks by 5 to 10 percent, based on how your body is responding to the exercise program.
For expert guidance on women’s fitness and sports medicine, the specialists at Stony Brook Orthopaedic Associates are here to help you achieve your health and wellness goals safely and effectively.
