Weighted Vest

GabrielaT

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Hola!

Weighted Vest

« on: November 28, 2011, 09:54:22 AM »

I wonder if anyone here has an experienced opinion about weighted vest (chest, ankle, wrist). I do like them, I use them since 6 months ago. I try to be very careful in my form so I would not get an injury. So far they have helped me with my strength and adding muscle because I was very thin (5'6'' 120lbs). Now I have added 2 punds of muscle which helps me with my bodyweight excercises. The vest, w-ankle and w-wrist have also helped me to achieve higher weight when lifting. So I am happy adding extra weight this way, still I wonder if there is more information around or someone has info for the long term use of weighted vests.

Thanks for your kind cosideration to my inquiry.

Many healthy blessings!


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Muawe

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Re: Weighted Vest

« Reply #1 on: November 29, 2011, 07:22:52 AM »

Hi gabriela.

I use a 34 pound vest. My advice is, don't use it THAT much.

I'm a runner and a lifter. Last time I overkilled and ended up with an injured shoulder (because of the vest and too much weight on one day).
After a month running 5k and 10k with the vest, I suddenly heard this POP on my shoulder joint (AC joint), and I knew it was bad. I was VERY lucky on not tearing the ligaments, but they were overworked so I had to stop everything for about 3 weeks (sucked), and my shoulder is still in rehab (take extra special care of your shoulders people!).

Now, I run with vest only on speed training days, not distance. That means twice a week for 5 or 10k. Ankle and wrist I've been told they can be counterproductive but honestly I have no idea.

BUT, on the upside, I read an article that, in 1994 (I think), some russian guy made an experiment with 34 pound vests in NASA, astronauts would have to wear them all the time except for sleeping and showering. After a few weeks, no results were shown, but after 1 or 2 months (I can't remember that well), the overall results were beyond amazing. Hahahah, of course they were, imagine you lose 34 pounds in ONE day, you can do a helluva lot more.

I hope this answer was helpful. Welcome to the forum by the way, I noticed this was your first post.

p.s. Weighted vests can be used in your overall weight training, like squats, push-ups, pull ups, etc.


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RTalons

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Re: Weighted Vest

« Reply #2 on: November 29, 2011, 08:00:34 AM »

I don't have any experience with vests myself, but it sounds like they would be great in moderation, and a much easier way to make bodyweight motions harder. Holding a dumbbell between your knees for pull ups can be a real pain.

However, don't use wrist or ankle weights for running or anything like that. They could destroy joints. It's all about the physics.

Basically, if you run with an ankle weight, every step forward the weight pulls on your knee a little, then it slams back together when you land. Boxing with wrist weights does the same thing to your shoulder.

What they are good for, are motions that would be really hard to add weight to otherwise, like side leg raises or leg raises:

Or if you're between weights on dumbbells and need a creative way to fill that gap. Say 20lbs is too easy, but the next you have is 25 and that's too much. A 2lb wrist weight could be useful to help you bridge that gap.


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