Weighted Vests - Do's and Don't's

An objective analysis

Hey Team! 
I am excited to share a company that I have come to know recently, and that has revolutionized online personal training - FUTURE. They have done an amazing job of leveraging the latest online technology to provide highly personalized, online personal training without the need for a fancy facility. Scroll down to "Housekeeping" to learn more! 
Cheers!
-Dr. Carla

There has been a lot of buzz on social media about the use of weighted vests. Interestingly, some of the commentary has escalated and has become a raging debate. This is curious to me because soldiers have been training with 30+lb training packs for decades, and hikers, campers, climbers, and many other outdoor activities require hiking with backpacks. The concept of walking with a load carried on our torsos is not a new concept.

Granted, most people are not soldiers, but there are a whole lot of people who are serious hikers, campers, and enjoy the outdoors. So I did some digging in the peer-reviewed literature. My mission in writing Athletic Aging has always been to sort through all the buzz and bring you objective, balanced, and unbiased information. So here we go.

A search of the peer-reviewed literature to include randomized, longer-term trials and systemic reviews turned up several studies demonstrating both benefits and detriments when using weighted vests during physical activity. A complete reference list is available in the linked text.

Let’s first look at the potential benefits. Two studies demonstrated benefits for bone health and fall risk in older/postmenopausal women. Another study showed improvement in functional capacity in an obese population, and another study showed improved sprint performance in a group of youth soccer players. The typical loads used in these studies were 10% or less of total body mass, with the exception of one study, which was a 12-week randomized controlled trial in postmenopausal women using progressive loading (up to ~15% body mass) during multimodal exercise to evaluate isokinetic strength and bone turnover markers.

The studies that demonstrated detrimental effects of using a weighted vest showed reduced lung function and a statistically insignificant trend toward performance decrements. Another study showerd greater cardiovascular and thermal strain in the heat. A systematic review and meta-analysis showed overall worse postural stability and altered center of pressure (impacts on balance). They report, however, that load magnitude and the placement of the load significantly impacted the measurement of postural stability. Another study showed altered mechanics that can raise joint and soft tissue demands in a study population of sprint runners with a load of 7% of their body mass.

So where do we land on this? After reviewing all of these studies, some clear trends emerged from which we can glean some common-sense guidelines on how to tip the outcomes scale to benefit over detriment while training with a weighted vest:

• Keep loads low - <10% of total body mass is a good starting point if you are not accustomed to carrying loads using a vest or backpack.

• Even distribution of load - Vests that have front and back pockets for weights are a better choice than a standard backpack, where all the load is in the back. Balancing the load carriage between the front and back will help maintain a more natural center of gravity.

• Don’t make it too tight - It is important to allow the chest to move freely and not restrict deep breathing.

• Avoid use in the heat - Wearing a vest traps heat in the core, making it more difficult for the body to cool while training in high heat conditions. This is particularly problematic for perimenopausal/menopausal women, where hormonal shifts create less efficiency in drawing heat away from the core to cool the body.

• Avoid high-impact movements - Engaging in high-impact movements with load can alter movement mechanics and potentially put undue strain on joints and soft tissues, increasing the risk for injury. Unless you are experienced in training with a vest, it is best to avoid high-impact activities while wearing your vest.

• Awareness of concurrent musculoskeletal conditions - If you suffer from back or hip problems, spine/disc issues, knee issues, morbid obesity, or other conditions where loading the spine/hips could be problematic, training with a weighted vest may not be for you. Always check with your doctor before trying something new if you have these issues. There are always alternatives available that provide similar benefits.

This week’s workout targets core strength and conditioning with a 2-part core training extravaganza! But don’t let the name fool you. It’s not just a bunch of crunches. In Part 1, you’ll enjoy core work under cardiovascular fatigue, and Part 2 is a spicy core tabata with 4 different core movements to balance the front and back body. Enjoy!

Warm Up

AMRAP 5 min (as many rounds as possible in 5 min – low intensity)

• 10 Up downs

• 10 shoulder taps (knees or toes)

• 10 sit-ups (ab mat style with a rolled towel under the lower back or strict with feet anchored/knees bent)

Movement Practice

Take 5-10 minutes to move through each movement of Part 1 for 2-3 rounds, for 3-5 reps to select the best option for each movement of the workout.

Workout

Part 1

AMRAP 15:00 (As many rounds as possible in 15:00)

• 5 Burpees (alternative: 5 Tuck Jumps or Broad Jumps)

• 10 V-Ups

• 15 Push-Ups (If you cannot do strict push-ups from the floor, perform an elevated push-up to maintain core engagement - push-ups from the knees are less effective)

Rest for 3 minutes

Part 2

TABATA 20 seconds Work / 10 seconds rest - total 8 min. (4 rounds of each exercise)

How to: Work through each movement sequentially. Set a timer or the TABATA option on the SmartWOD app for 20s work/10s rest x 8 min. Perform 20 seconds of sit-ups / 10 seconds of rest, then 20 seconds of hollow rocks / 10 seconds of rest, then 20 seconds of oblique twists / 10 seconds of rest, then a 20-second superman hold / 10 seconds of rest, then back to the sit-ups for a total of 4 rounds of all movements in 8 min.

• AB Mat Sit-ups

  TIP! Roll up a bath or beach towel and place it under your lower back for the ab mat.

• Hollow rock

• Oblique Twist

• Superman Hold

Cool-Down

I can’t bang this drum enough. An appropriate cool-down is ESSENTIAL (especially in mid-life) to jump-start your recovery so you can be ready for your next session, help prevent injury, and normalize the stress response system that just facilitated your kick-ass workout. Check out this 20-minute Spine Strength and Stretch sequence from Five Parks Yoga. #dontskiptheyoga

---

Housekeeping….

Introducing FUTURE!

"When life gets busy, we often forget that movement is a form of self-care. And it doesn’t have to be in the gym—simple stretches or bodyweight exercises make a difference.

That’s why we love personal training with Future. Your coach will design a custom plan that fits your lifestyle and check in regularly to make adjustments.

The best part? It’s all powered through the app, so you can get moving anywhere, at any time.

Sign up today and get 75% off your first month of 1-on-1 training with Future."

---

NOW TAKING NEW CLIENTS!

If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!

It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.

Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!

You will find all my service offerings on my website including a link to my calendar so that you can reserve your place in my schedule!