Wearing a weight vest is excellent protection against osteoporosis. What’s best is that it won’t interfere with your normal routine; it won’t take up any of your valuable time. When you wear the vest, you will be improving your overall strength as well as conditioning while you continue to do your normal daily routine.
Dr. Fuhrman recommends that women start with 5–7 lbs, gradually building up to 15 lbs and wearing the vest about 15 hours per week.
Depending on your fitness level, you can start by wearing 6 lbs of weight or more. Beginners should start by wearing 6 lbs (a total of 12–½ lb weights). Place 4 weights (2 lbs) in the front middle row pockets, and 8 weights (4 lbs) in the back top row pockets.
Start by wearing the vest one hour per day, 5 days per week and work up to 3 hours per day, 5 days per week.
After wearing the vest with 6 lbs for 5 days, maxing out the number of hours per day, you can add 2 more lbs per week and continue this cycle until all 15 lbs are put in the vest. When you are adding more weights, put them in the pockets that are highest (with the exception of the front zippered pockets—put those weights in last, due to being able to carry items in those pockets).
If you would like to exercise using the weight vest, it will surely improve your conditioning and strength. Start with 6 lbs or more based on what you feel is a comfortable amount. Work up to the full 15 lbs and you will be amazed at how much it helps your conditioning and strength!
Available in two styles — long and short. The long vest holds more weight and is better suited for athletic training and men and women of larger stature.