There have long been suggestions that wearing a weighted vest incorrectly or for a prolonged amount of time could result in negative health consequences. Health experts agree, stating that adding too much weight or "overdoing it" with weighted vests can lead to overuse injuries like bursitis, tendonitis, and strains or sprains. To reap the benefits without risking injury, it's crucial to use the vest correctly. This blog will discuss this subject, outlining ten common mistakes to avoid when using a weighted vest.
#1. CHOOSING THE WRONG WEIGHT
Many beginners make the crucial mistake of starting with a weighted vest that is too heavy. While it is often tempting to try and push your limits right away, this can lead to serious injuries. Experts advise that beginners start with a lighter weight—usually around 5-10% of their body weight—and gradually increase it as their strength and endurance improve. This gradual progression allows your body to adapt without undue strain on muscles and joints.
# 2. IMPROPER FIT
A weighted vest that doesn't fit properly can cause discomfort and affect your performance. If the vest is too loose, it may shift around during exercises, disrupting your balance and posture. Conversely, if it’s too tight, it can restrict breathing and movement. To ensure a proper fit, choose adjustable vests and take the time to secure them snugly against your body without restricting your movement or breathing.
#3. SKIPPING THE WARM-UP
Warming up helps prepare the body and mind and is essential before any workout, especially one that involves adding extra weight. Skipping the warm-up can increase the risk of muscle strains and injuries. A proper warm-up prepares your muscles, increases your heart rate, and enhances flexibility. Consider dynamic stretches, light cardio, and movements that mimic your workout routine to prepare your body for the weighted vest's added challenge.
#4. NEGLECTING PROPER FORM
When wearing a weighted vest, it is crucial to maintain proper form. In case of improper form, the additional weight can compromise your posture and technique, leading to injuries. Begin by learning how to perform the exercises correctly, even if it means using a lighter vest. Proper form ensures that the right muscles are targeted and reduces the risk of strain on your back, shoulders, and knees. Consider working with a trainer initially to ensure your form is correct.
#5. OVERUSE AND OVERTRAINING
Using a weighted vest every day without adequate rest can lead to overtraining and injuries. The muscles need time to recover and grow stronger. Overuse of the weighted vest can quickly result in fatigue, decreased performance, and increased risk of injuries. It is strongly advised to balance your workouts with rest days and listen to your body. If you feel overly fatigued or experience persistent soreness, it might be time to take a break or reduce the vest's weight.
#6. IGNORING GRADUAL PROGRESSION
Another common mistake, especially among beginners is to increase the vest’s weight too quickly. Gradual progression is the only way to build strength and endurance safely. Start with a manageable weight and increase it incrementally as your fitness level improves. This approach allows your muscles, joints, and cardiovascular system to adapt to the increased load without undue stress. Aim for small, consistent increments rather than large, sudden jumps in weight.
#7. USING THE VEST FOR ALL EXERCISES
Not all exercises are suitable for a weighted vest. While it can enhance many workouts, some movements may put excessive strain on your body when extra weight is added. For instance, high-impact exercises like jumping or plyometrics can be risky with a weighted vest. Stick to exercises that are safe and effective, such as walking, running, squats, lunges, and push-ups. Always assess the risk and modify your routine accordingly.
#8. LACK OF VARIETY IN WORKOUTS
Repeating the same exercises can lead to plateaus and decreased motivation. Incorporating a variety of workouts keeps your routine exciting and targets different muscle groups. Mix up your exercises by including strength training, cardio, and flexibility workouts. Use the weighted vest for different activities, such as hiking, stair climbing, or circuit training, to keep your workouts dynamic and challenging.
#9. NEGLECTING CORE STRENGTH
A strong core is essential when using a weighted vest. The added weight increases the demand on your core muscles to maintain stability and balance. Neglecting core strength can lead to poor posture and an increased risk of back injuries. Incorporate core exercises like planks, Russian twists, and leg raises into your routine to build a solid foundation. A strong core will improve your overall performance and reduce the risk of injury.
#10. NOT LISTENING TO YOUR BODY
Ignoring your body’s signals can lead to overtraining and injuries. Pay attention to how your body responds to the weighted vest. If you experience pain, discomfort, or unusual fatigue, take a step back and reassess your routine. It's essential to differentiate between normal workout fatigue and potential injury. Rest when needed, adjust the vest’s weight and ensure you're not pushing beyond your limits.
GET THE RIGHT VEST!
Another crucial mistake would be to get a low-quality weighted vest. Make sure you purchase a high-quality weighted vest made of solid materials from a trusted supplier. Zelus Fitness supplies top-class weighted vests to thousands of fitness enthusiasts all around the world. Check out the following model;
THE ZELUS WEIGHTED VEST WITH IRON WEIGHTS
The Weighted Vest with Iron Weights, a one-size-fits-most weighted vest by Zelus comes with adjustable weights, adding plenty of variable low-impact resistance to help strengthen your core, grow endurance, and trim fat. Check out some of its main features.
- Maximum Comfort: Our exercise vest evenly distributes the weight across your torso while its straps with hook and loop fasteners offer a snug fit for both beginners and professional athletes, providing you with a comfortable workout experience
- Durable Design: The reinforced nylon fabric and foam padded shoulder straps give you long-lasting comfort combined with wearproof use, able to handle everything from yoga positions to kickboxing, light jogging to intense cycling
- HI VIS Strips: Stay safe and easy to see while out and about in all weather and light conditions thanks to the high-visibility reflective strips on the front, shoulders, and back
- Bust Plateaus: If your training progress starts to wane, add this weighted topper to your daily workout routine, and let it pick up the slack!
By avoiding these common mistakes, you can maximize the effectiveness of your workouts and minimize the risk of injury. Remember to start with a manageable weight, ensure a proper fit, maintain the correct form, and listen to your body. With the right approach, a weighted vest can help you achieve your fitness goals safely and effectively. Check out Zelus Fitness for more blogs, including safety tips for everyone wearing a weighted vest for the first time.