Discussion Board

Hi Lani,

Wondering what you think about weight vests for general calorie burning and even more, improving skeletal health. I have osteoporosis and am wondering... Do you have any recommendations as to source for good one that does not cost an arm and a leg? Also, max weight to carry recommendations for a small (5'3") person. Today I weigh 107 but am shooting for around 115-120 and will add much more aerobics and maybe the vest to maintain...

Thank you
Geoffrey

p.s. also posting this to Jeff as recently read that he uses one sometimes...

Geoffrey,

Thanks for your note.

Weight vests are a great way to add extra resistance in the interests of developing muscle, bone, and cardiovascular endurance. This method is superior to adding weights for walking on the limbs, such as ankles or wrists, that can cause alignment challenges, joint stress or other challenges.

You would probably want to start with additional weight of no more than 15% of your current weight, and may need to work your way up to that as well.

I am not familiar with brands enough to recommend. Oh, I see you said you are going to ask Jeff too, and I know, as you have commented, that he has personal experience with same. Great!

Keep me posted,
Lani

A few years ago I read about studies that used these to help people regain bone density in the spine, and it seems that results showed they worked. For instance, in:
Jessup, J.V., Horne, C., Vishen, R.K., & Wheeler,D. (2002). Effects of exercise on bone density, balance, and self-efficacy in older women. Biological Research for Nursing 4 (3), 171-180.

I read that study and my recollection is that they worked gradually UP to 15% of body weight as the maximum. (They also did other exercises.) Benefits were great but they were most profound in those with the most bone loss.

Well, I considered getting one of these gizmos, and then I decided to use a small backpack instead. My reasoning was that a) I already owned a nice little backpack so it required no extra purchase, b) the dynamics of carrying weight on your back must be sound as humans have been doing it for many thousands of years (in fact maybe that's why they had great bone density and we don't), and c) it provided training that would later come in handy if we were to do some trail-trekking.

At that time I was pretty fit, and we were walking 4 to 5 miles every evening. I found that adding just a few pounds SIGNIFICANTLY increased the workout, in fact I didn't carry the pack the whole distance (we walk in a loop so I could drop it off). I think that it's really important to start low and work up gradually. Better to do it at a lower weight than to cause strain or an injury, because if you get laid up and can't work out for a while, that's not helping your bones.

I used weights pulled from my leg-weights and wrapped them in a towel so they'd be well-padded and not bounce against my back. Make sure the pack fits you neatly so it isn't sliding around and causing you to get off-balance. I don't see why that's not just as good as an exercise vest, and you already have it in your closet!

Anna,

Thanks for reflecting upon your experience and your contribution to the conversation. Sounds like you have had some positive training experience with adding more load to your activity.

At the same time, one of the problems with backpacks, that the weighted vest concept sidesteps, is our already problematic habit of hunching forward. This is necessary to offset the weight of a pack on the back. Forward rotation of the shoulder and rounding of the spine contributes to many postural problems.

By distributing weight more evenly, it invites us to keep an erect spine and work on opening the chest and keeping the shoulders in alignment.

This is also one of the positive elements of the upper body carrying devices that crosses over one shoulder and over the front of the body. I have an Ameribag that I use for travel for this very reason - it is far easier to counter the forward pitch that backpacks can create.

I suppose you could create a similar effect by having a pack in front as well in back to distribute the weight.

Just to point out that added weight is not the only factor to consider.

Lani

Hi, Lani--
This seems like an important consideration. You would want to be properly aligned, shoulders to hips, while walking.
In my case, with a relatively small amount of weight anchored somewhat low on my back, it had the oppposite effect, with the padded straps pulling back on my shoulders and reminding me to stand upright. My arms were free to swing normally.
If you look at physically fit and well-practiced trail hikers with good, well-fitting backpacks, you see that the weight they are carrying is balanced on the hips. So they walk completely normally, as if they were carrying no weight.

Where you see people hunching over, it seems to me, is if they are carrying weight that is too heavy for them, or it is not balanced properly for walking. For example, if my niece climbs on my back for a piggy-back ride, of course I will hunch over to keep her from slipping off, and her weight will be focused on the top of my back. Plus, she'll be squirming so it will be difficult to walk normally. However, if I were to carry a niece-equivalent, non-squirmy weight in a proper backpack, the weight would be evenly distributed between my shoulders and hips, and the easiest way to walk would be in an upright, aligned position.

So I guess what you said is true if a person is not attending to the proper use of a backpack, but in principle the problem is preventable.

Thank you both! Just saw response from Jeff. He recently sold a "spare" on ebay and has another I may buy from him! I think you really need to do good solid exercise w/ vest on to build bone significantly but it will up the intensity of whatever you are doing...

DH used to use a backpack stuffed with weights years ago but he switched to the weight vest that we bought in Target. It was cheap and DH has shoved in extra weight beyond the weights that came with the vest. The vest has the advantage of having the weights more evenly distributed on the front and back and it has nice wide sturdy shoulders and two strong straps that you use to secure it close to your body. He finds is more comfortable that the backpack.

This one? http://www.target.com/GoFit-Weighted-Vest/dp/B0000BW7HW/ref=sr_1_7?ie=UTF8&searchView=grid5&qid=1273973444&frombrowse=0&fromGsearch=true&node=1038576|1287991011&keywords=weight%20vest&searchSize=30&id=GoFit%20Weighted%20Vest&searchBinNameList=purchasing_channel,subjectbin,target_com_age,target_com_gender-bin,target_com_character-bin,price,target_com_primary_color-bin,target_com_size-bin,target_com_brand-bin&searchNodeID=1038576|1287991011&searchRank=price&sr=1-7&searchPage=1

Looks like this is the one. I can get the weights at Play It Again Sports, in town for only $2.10 each and no shipping!

www.weightvest.com/Pages/Platevest.html

They do take old ones back as trade in's though and I have yet to ask if they sell those at discount...