Weighted Vests in Physical Activity
When first using a weighted vest, you should use no more than 4 to 6 percent of your body weight in order to condition your body and not put too much strain on your joints. As you get stronger and more physically fit, you can increase the weight. Different physical activities require you to modify the amount of weight you use, as well. For endurance activities, use only 2 to 8 percent of your body weight. For speed drills stay within 4 to 6 percent of your body weight. Individuals who are physically fit and are performing plyometric drills can use up to 10 to 12 percent of body weight. The maximum amount that you should use for a weighted vest is 10 to 12 percent of your body weight.
Weighted Vests in Warm-ups
Performing a dynamic warm-up before an exercise session can help improve performance. Avery D. Faigenbaum recommends in the "Journal of Athletic Training" that a weighted vest be used in a warm-up as a way to improve fitness levels and sport performance. Use vests that weigh 2 to 6 percent of body weight in a dynamic warm-up.
Weighted Vests Limits
People younger than 15 years old should not use a weighted vests, as they should focus on developing the proper technique, form and basics of exercising. Faigenbaum also notes that using a weighted vest more than 2 percent body weight will require you to take longer rest and recovery breaks, especially for women. A weighted vest should not be used in exercise programs every day, since the muscles need time to recover. Adding extra weight to the body can increase stress on joints and individuals should not use it for running or high-impact exercises.
How Weighted Vests Work
Using a weighted vest in your exercise routine forces the brain and muscles to work harder during an exercise. After you remove the vest, the muscles respond faster and more efficiently due to the lack of extra weight. Faigenbaum reports athletes who used a weighted vest increased their jumping performance by more than 5 percent. Select a vest that fits snugly and allows you to add weight in small increments.
