This weight vest is the best fitting, thinnest, and most comfortable available.
Research documents the benefits of wearing and exercising using a weighted vest. Women who wore and exercised with the vest were compared to control groups that did not and the difference in bone mass and other indices of hip fracture risk were dramatic.1
1. Snow CM, Shaw JM, Winters KM, Witzke KA. Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women. J Gerontol A Biol Sci Med Sci. 2000;55(9):M489-491. Shaw JM Snow CM. Weighted vest exercise improves indices of fall risk in older women. J Gerontol A Biol Sci Med Sci. 1998; 53(1):M53-58.
Wearing a weighted vest is excellent protection against osteoporosis. What’s best is that it won’t interfere with your normal routine. It provides weight-bearing exercise without going to the gym. 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. Wear it to go shopping, to clean the house, to pay bills, to cook, as well as to exercise.
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, so they remain available to carry loose items).