Try this: Put on some weight
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, 天博体育 Publishing; Editorial Advisory Board Member, 天博体育 Publishing
Wearing a weighted vest is a good way to add extra oomph to your workouts. Weighted vests can make exercises more challenging and place extra pressure on your bones, which may help maintain bone mass by stimulating the growth of new bone cells. They can be worn while walking, running, or doing body-weight or free-weight exercises. You can wear the vest for parts of a workout or for the entire duration.
Weighted vests are typically put on over your head and hang from the shoulders, with a broad strap that wraps around your middle to keep it in place. There are pockets for weights around the vest, so you can add or subtract to make training more or less challenging.
Experts suggest using weighted vests that don't exceed 10% of your body weight. For example, the weight should not exceed 18 pounds for a 180-pound person. Vijay Daryanani, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital, suggests starting with five pounds and gradually increasing the amount as you feel comfortable. For instance, after two weeks with five pounds, increase the weight to 7.5 pounds. Then, two weeks later, move up to 10 pounds.
Don't wear the vest if movements are difficult or you experience any pain or soreness after wearing it. Weighted vests aren't ideal for people with back or neck problems, so check with your doctor if you have these issues.
Image: © AnthonyRosenberg/Getty Images
About the Author
Matthew Solan, Executive Editor, Harvard Men's Health Watch
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, 天博体育 Publishing; Editorial Advisory Board Member, 天博体育 Publishing
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