A Weighty Issue
(but not the one you think)
CHANCES ARE YOU’VE WALKED PAST SOMEONE TAKING PART IN THE LATEST EXERCISE FAD—RUCKING. It is urban hiking with a weighted backpack or vest. Wearing a weighted vest or “ruck pack,” looks a little like donning a bulletproof vest. But it’s one of the hottest new ways to maximize your daily steps. Whether you’re walking for pleasure, doing housework or working out on an elliptical, a weighted vest is a way to build muscle and add resistance.
As with any weight training, to avoid injury, it’s best to start low and work your way up. Beginners want to look for weighted vests and ruck packs that come with the options to add weight as you become comfortable over time. Consult a trainer or physical therapist for the best starting weight. Most vests come with one-pound increments, so you can start as low as a few pounds. In addition to easing into the weight, you also want to ease into the time of usage. A good rule of thumb is to aim to use a vest that’s 5 percent of your body weight and start at ten minutes of wear a few times a week.
Great for short- to medium-distance running, functional fitness, group workouts, strength training and long walks
or hikes.
Why go to all this fuss? From a straight calorie-burning viewpoint, a weighted vest can increase your calorie burn by 10 percent. It also helps to strengthen core muscles, promote better posture and build lung capacity and endurance. It is a passive way to build muscle and bone density, which is of utmost importance to women as we age. When a woman begins menopause she starts to lose muscle and bone density. And that could result in diseases like osteoporosis and a greater risk of injury and broken bones.
It’s important to note, however, that weighted vests are not a substitute for weight training. They should complement an existing strength training regime. And let common sense prevail.
Those with neck, back or knee issues should consult a doctor or physical therapist before starting use.
The Brands
OMORPHO
With a variety of products that include practical features, this brand has a lot to offer. The reflective stripes on the G-Vest Flash mean you can safely take a weighted walk or run after dinner. Several vests—from the G-Vest to the G-Vest Sport—provide different options. The clothing line incorporates tiny weight balls. The shirts, tanks and tights are breathable, washable and subtly weighted. G-Vest ad G-Vest Flash start at $299, G-Vest Sport $259, and G-Tank apparel starts at $99. omorpho.com
HYPERWEAR
Hyperwear offers a range of vests. The Hyper VestFit Weighted Vest for Women and the Pro Version offer thin and adjustable fits from $84 to $210. The Hyper Vest TAC Heavy Vest includes weight chest plates for $249. The Hyper Ruck Backpack starts at $195, with weight plates an additional cost. hyperwear.com
GO RUCK
If you are serious about rucking, this company’s gear is top-of-the-line. Available in a range of colors, vests start at $195 and the Rucker weighed backpack 4.0 starts at $245. Additional ruck plates $75. goruck.com
