How Pilates Helps With Weighted Vest Training
Pilates can prevent and counteract the negative effects of walking with a weighted vest by rebuilding deep core strength, correcting poor posture, and restoring balance to the body. While weighted vests offer benefits such as increased calorie burn and improved bone density, they can also cause imbalances and pain in the back, shoulders, and neck if not used correctly. Pilates focuses on proper form and stability, which directly addresses these issues.
What Are the Issues Caused by Weighted Vests?
Postural Alignment
Weighted Vest Issue: Wearing a weighted vest can cause you to lean forward or hunch your shoulders to compensate for the added weight, which can strain your back and shoulders.
Pilates Solution: Pilates emphasizes proper alignment and trains your body to maintain a neutral spine. Exercises such as the Hundred and the Pelvic Tilt strengthen the core muscles that support an upright posture and help prevent slouching.
Muscle Imbalance and Tension
Weighted Vest Issue: To manage the extra load, you might unintentionally engage superficial muscles, causing muscle imbalance and tension.
Pilates Solution: Pilates focuses on activating the deep core muscles, including the transversus abdominis, which acts like a corset for your spine. This strengthens your body from the inside out and creates a stable base for supporting the added weight.
Weighted Vest Issue: Unevenly distributed weight or an asymmetrical gait can create muscular imbalances. Your body may overcompensate with certain muscles while others become underused.
Pilates Solution: Pilates targets the entire body symmetrically, ensuring that all muscle groups are properly engaged. This helps identify and correct existing imbalances, creating a more balanced and functional physique.
Shoulder and Neck Stability
Weighted Vest Issue: The pressure of the straps can cause or aggravate neck and shoulder tension, especially if you already have tightness in your trapezius muscles.
Pilates Solution: Pilates includes exercises that build scapular stability and strengthen the rotator cuff, helping to better support the shoulder girdle. This can relieve pressure and prevent impingement caused by the weight of the vest.
Spinal Compression
Weighted Vest Issue: Incorrect posture while wearing a vest can compress the spine and place excess stress on the intervertebral discs, potentially leading to chronic pain or injury.
Pilates Solution: Many Pilates movements, such as the Cat Cow Stretch, Roll Up, and Spine Twist, are designed to gently articulate and decompress the spine. This restores mobility and creates space between the vertebrae.
What Pilates Exercises Are Good for Weighted Vest Users?
For Back Pain Relief
The Pelvic Tilt and Pelvic Curl help mobilize the lower spine and engage the abdominals without strain.
For Core Stability
The Dead Bug teaches you to stabilize your pelvis while your limbs move, which is essential for walking with a weighted vest.
For Shoulder Stability
Scapular Push-Ups and Arm Circles strengthen the stabilizing muscles of the shoulder girdle through controlled movement.
Best Practices for Weighted Vest Users
Start With a Light Vest
Use a vest that is 5 to 10 percent of your body weight. Increase the weight gradually to allow your body to adapt.
Choose a Snug Fit
A high-quality vest should fit securely and should not bounce or shift while you move. This ensures even weight distribution and reduces the risk of poor posture.
Practice Good Form
Keep your shoulders down and back, chest lifted, and core engaged. Check your posture regularly in a mirror to ensure you are not slouching.
Listen to Your Body
If you experience pain in your back, neck, or shoulders, stop using the vest and consult a doctor or physical therapist.
