By Deborah Jeanne Sergeant
Most people working on losing a significant amount of weight see prompt results when they first begin their efforts. With minimal effort such as walking each day or engaging in a short workout, the pounds seem to melt off at first.
As they progress in their weight loss program, it seems to become harder and harder to lose weight.
Even though they stick with their healthful, reduced calorie diet and exercise regimen, their weight loss plateaus for two reasons. First, they’re adding muscle while reducing fat so they may not see dramatically smaller numbers on the scale as they progress. Second, their body does not have to work as hard to carry around as much weight as when they first started losing weight. That’s where wearable weights can make their fitness activities more dynamic.
Wearing weights “can increase caloric expenditure for the same reason that someone with a high BMI can burn more calories with lower intensity exercise,” said Marilyn Buckley, master’s trained nurse at the Center for Weight Loss and Surgery at Oswego Health. “It can increase your heart rate.”
In addition to carrying hand weights such as kettle bells and dumbbells to bodyweight movements like squats and lunges, wearing weights can help. Donning a weighted vest while engaging in activities like running or calisthenic movements increases the work level of the muscles involved. It mimics the effect of their heavier body weight, forcing their muscles to work harder.
Some weighted vests are as heavy as 40 pounds or more. However, “it is slow but steady when you increase your activity,” Buckley said, referring to wearing weight during exercise. “Start with one to two pounds, anywhere from 1%-2% of your body weight.”
Some wearable weights provide pockets to gradually fill as the user’s tolerance and strength increases. This can increase the usable life of wearable weights. It’s best to try on the devices in the store rather than purchasing them online (unless they’re returnable) to ensure a comfortable fit. Feeling wearable weights shifting during exercise is not ideal.
Buckley warned about using ankle or wrist weights for anyone with joint issues.
“The vest is certainly better for those kinds of patients with joint pain, but they shouldn’t use it if they have stomach or back issues or osteoarthritis that involves their spinal column,” she said.
The baseline fitness level and how one moves without wearing weights also matters. Wearing weight is inadvisable for someone who has been completely sedentary.
Austyn Affronti, president of Affronti Fitness in Rochester, believes that wearable weights can help burn more calories, but “if you’re just starting out, learn to use proper form,” he said. “Once you’re more advanced, you can use a weight vest. Otherwise, it can lead to joint injuries. Putting more load on you will build more muscular strength and endurance and help people get in better shape.”
Always consult with a professional before undertaking a new fitness regimen or before increasing the level of activity.