What Is a Weighted Vest, and What Does It Have to Do With Physical Therapy?
Walking with a weighted vest, also known as rucking, is a versatile and effective exercise that offers numerous benefits for cardiovascular health, strength, and mental well-being. By following proper techniques and precautions, this activity can be a safe and enjoyable way to enhance fitness and challenge oneself. However, without proper technique, this otherwise low-risk activity can cause harm.
A physical therapist (PT) can help by assessing your body mechanics and identifying any pre-existing issues that make weighted vest use risky. A PT can also provide a personalized plan to gradually introduce a vest, recommend proper form and posture to prevent injury, suggest exercises to strengthen core muscles, and advise on appropriate weight and duration for your body to minimize discomfort and strain.
Note: Walking with a weighted vest can be a beneficial exercise, but it's important to listen to your body and avoid overexertion. If you experience any pain or discomfort, stop immediately and consult a healthcare professional.
How Can a PT Assess Readiness for A Weighted Vest?
Evaluate Biomechanics: A PT can check your existing posture and movement patterns to ensure they are suitable for carrying extra weight, preventing potential stress on your joints and spine.
Identify Risk Factors: They can identify if you have any injuries or conditions that would contraindicate weighted vest use.
Core Strength Assessment: A PT can assess your core muscle strength and endurance, which are crucial for stabilizing your spine and maintaining proper posture when wearing a vest.
What’s A Good Guide for Starting a Weighted Vest Routine?
Gradual Introduction: A PT will help you create a plan to start with a light vest and gradually increase the weight and duration over time, allowing your body to adapt slowly.
Proper Form and Posture: They will instruct you on maintaining good posture, such as keeping your chest up and engaging your core, to reduce the strain on your spine and prevent slouching.
Appropriate Weight Selection: A PT can help determine the right amount of weight, generally recommending no more than 5-10% of your body weight, depending on your fitness level and goals.
Listening to Your Body: A PT will emphasize the importance of paying attention to discomfort or pain, which signals that you need to adjust the weight, duration, or intensity of your activity.
How Do I Prevent Issues With A Weighted Vest?
Strengthen your Core: A weak core can create problems when you are starting a weighted vest regimen. A PT can provide specific exercises to build and strengthen the core and postural muscles needed to support the added weight of the vest.
Understand and address other physical issues: By addressing existing physical injuries or abnormalities, your PT will help prevent common problems like back pain, muscle strains, and joint stress associated with weighted vests.
Customize a regimen to your personal fitness: Even if the vest itself is “one size fits all”, how you use it isn’t. A PT can integrate weighted vest use into a personalized, comprehensive fitness program, complementing it with other exercises and ensuring the activity aligns with your overall fitness goals
What Are the Benefits of Implementing a Weighted Vest Routine?
Increased Intensity and Efficiency of Your Workouts: The added weight increases the resistance during walking, making it a more intense workout. This can lead to increased calorie burning and improved cardiovascular health.
Muscle Strengthening: Wearing a weighted vest engages the muscles of the upper body, including the shoulders, chest, and back. This can help strengthen these muscles and improve overall muscle tone.
Improved Bone Density: The weight on the body stimulates bone growth and can help improve bone density, especially in individuals at risk for osteoporosis.
Support Balance and Coordination: The added weight can challenge balance and coordination, forcing the body to adjust and improve these skills.
What Is the Best Way to Get Started With a Weighted Vest?
Start gradually: Begin with a lighter weight and gradually increase it over time to avoid injury.
Proper fit: Ensure the vest fits snugly but comfortably to avoid chafing or restriction.
Hydration: Drink plenty of fluids before, during, and after walking with a weighted vest to prevent dehydration.
Consult a healthcare professional: Consult with a doctor or physical therapist before using a weighted vest, especially if you have any underlying health conditions.
What’s an Example of A Weighted Vest Workout?
Start with a weighted vest that is 5-10% of your body weight.
Walk for 15 to 20 minutes at a moderate pace.
Gradually increase the weight or duration of your walks as you get stronger. You’ll know you are stronger if your workouts feel easier.
