You just started a bone-healthy exercise program that incorporates all the important ingredients to address bone health. Excellent work! You are already well ahead of the game.
Most of you have either read or heard about weighted vests. Are there any additional benefits if you use a weighted vest while exercising? A recent article published in the July 2007 edition of the Journal of Aging and Physical Activity supports the use of progressive exercise training using weighted vests in postmenopausal women. *
Summary of Study Findings
The article reports on the effects of a twelve-week exercise training program using weighted vests on bone turnover and isokinetic strength in a randomly selected group of postmenopausal women. The intention of the study was to design an exercise-training program of progressive resistance that could be easily adapted to home and community settings, and, at the same time, diverse (and interesting) enough to appeal to a large number of postmenopausal women. The program was composed of exercises that do not require the use of specialized machines or free weights.
The results of the trial indicated that within the group of postmenopausal women who followed the exercise program over the twelve-week period:
- Bone resorption (breakdown) decreased significantly.
- Bone formation activity was unchanged.
- There were improvements in percentage of body fat, fat free mass, and ankle plantar-flexor strength.
- 80% of the group stayed on the exercise program throughout its twelve-week duration.
What does this mean for you?
A weighted vest would be a great alternative or adjunct to holding free weights during your exercise program.
How heavy should the vest be?
The study demonstrates that there are significant benefits if you progressively increase the weight in the vest. An initial weight of 3% of your body weight is a good start, eventually progressing to a maximum of 15% of your body weight.
Which exercises are most suited to wearing a weighted vest?
A weighted vest would be a good adjunct to following exercises in the MelioGuide programs:
- Marching (Beginner level)
- Heel Drops (Beginner level)
- Reverse lunge (Beginner level)
- Squats (Active through Elite level)
- Lunges (Active through Elite level)
- Step Ups (Active level)
- Band walks (Athletic level)
It would also be a good adjunct to a walking and balance training program.
Our Exercise Programs are available free of charge and we encourage you to sign up.
What weighted vest does MelioGuide recommend?
There are a number of weighted vests on the market. The vest I like is from www.walkvest.com. It is sporty looking and breaths well.
If you have experience with other brands and have liked them please share the information to us. You can reach us through our Contact Us page.
* Effects of Exercise Training With Weighted Vests on Bone Turnover and Isokinetic Strength in Postmenopausal Women. Journal of Aging and Physical Activity, July 2007, 15, 287-299. This study was conducted by Panagiota Klentrou and Brian Roy at Brock University’s Faculty of Applied Health Sciences in St. Catherines, Ontario, Jill Slack with the University of Toronto’s Faculty of Nursing, and Michel Ladouceur of the University of Iowa’s Department of Exercise Science.
MelioGuide receives no compensation or consideration from Resistance Wear or any other weighted vest manufacturer or distributor.