Are weighted vests really worth it when training? Experts explain

The use of weighted vests has become popular in gyms and functional training as a way to intensify exercise. These accessories add extra load to the body, with the aim of increasing caloric expenditure and improving muscle strength. But do they really bring benefits or do they represent an unnecessary risk?

The vests function as an additional overload, similar to the increased load on weight training equipment. When adding weight, the body needs to make more effort to perform the movements. This can contribute to an increase in energy expenditure and muscle strengthening, especially in the lower limbs.

"The most recommended exercises are global movements, those that are already done with the weight of one's own body, but with an additional load, such as, for example, arm flexions, chin-ups, squats, lunges, trunk flexions (abdominals) and variations of these", explains Renata Suárez e Silva, physical educator.

However, the use of the vest is not recommended for everyone. Overload can impact joints, such as knees and hips, as well as the lumbar spine, increasing the risk of injury. Therefore, professionals recommend that the equipment be used progressively and only by people with a good training base and adequate guidance.

"The vest should not be used by beginner students, as they do not yet have body awareness, strength and posture to increase intensity. The beginning of use should be gradual", adds Silva.

Another point of attention is the type of exercise performed with the vest. High-impact activities, such as running, can do more harm than good when associated with extra weight. On the other hand, walking training, low-intensity functional exercises and static movements, such as squats, can bring benefits.

"If done at the time of training and at the correct intensity, prescribed by the professional, it presents no risk. The volume of training must also be evaluated", says the physical educator.

Ideally, the vest should be used with a load equivalent to 5% to 10% of body weight, avoiding overloading the body. Progression must be gradual, always accompanied by a physical educator, who will assess whether the practice is suitable for each objective, be it weight loss, increased strength or resistance gain.

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Source: CNN