In the search for more effective results at the time of training, weight vests gain space among practitioners of physical activity seeking extra intensity. The accessory, which can be used in functional exercises, short runs and walks, promises to increase caloric expenditure and accelerate training results. Despite this premise, does the use of the accessory really generate this impact? And, especially, to what extent is it safe for the body?
According to the orthopedist and sports physician, Eduardo Vasconcelos, the accessory can bring benefits when used correctly, but is not suitable for all people. Without guidance, the vest can bring harm to training and body.
What are weight vests and how they work?
Eduardo Vasconcelos explains that vests are a practical way to carry extra weight with the body. Unlike or bars, they distribute the load on the trunk, allowing the person to perform usual exercises such as running, jumping or squatting, but with a higher level of difficulty. This overload can increase effort and muscle, making the activity more intense.
For the expert, the most common use of vests is in functional training, jump exercises, short runs, hiking and activities. Already in activities focused on the lower limbs, they require more of the muscles in basic movements, such as squats or advances. “It is important to highlight that the gain of leg and knee strength should come mainly from resisted exercise -loading exercises, such as,” says the expert.
Benefits of using weight vests
Despite the caveats, there are advantages in the correct use of weight vests. For Eduardo, among them are the increase in caloric expenditure, intensification of cardiovascular resistance, greater muscle recruitment and stimulus to bone density. “It’s a feature that can make training more efficient as long as it is used with balance,” he says.
Still on caloric expenditure, Eduardo states that the vest alone is not the driver of. The use of the accessory needs to be combined with a regular training routine and balanced food.
Risks and contraindications of the use of weight vests
Like every resource that increases the intensity of training, the vests require caution. According to Eduardo, incorrect use can cause joint overload, especially in the knees and spine. “This increases the risk of injuries such as patellar chondropathy, meniscal lesions and low back pain,” points out the doctor.
The expert also states that incorrect or undue use of the accessory can change the posture and technique of execution of some exercises, creating compensations that favor muscle pain and tendonitis.
In this sense, the vest is not a resource that must be used by anyone. Beginners in physical activity, for example, should not start with the use of this type of resource. Eduardo points out that elderly people, people with a history of lower back pain, herniated disc, arthrosis or previous knee and hips injuries also need to avoid or have a very close professional follow -up.
How to use safely?
For those who already have a solid training base and want to try, the doctor recommends starting with light loads. “The ideal is to start with 5% to 10% of body weight, always respecting the technique and posture. Progression should be gradual, observing if there is no pain or joint discomfort. You should never start with high loads,” he says.
The doctor still gives more tips for using the accessory. The main guidelines are:
- Start with low loads and increase progressively;
- Use in specific, short -term training, not in all sessions;
- Always associate with a muscle strengthening program, especially for lower limbs;
- Avoid use if there is pain in the knee, hip or spine;
- Seek guidance from a physical education professional or sports doctor to individualize the nomination.
In the expert’s view, weight vests may be useful, but are not indispensable. They should be used with caution, physical preparation and professional follow -up so as not to become villains during exercise.
