As wearable weights gain popularity in the fitness world, experts are raising concerns about their effectiveness and safety. While some enthusiasts claim these accessories can enhance workouts and lead to a “toned” physique, professionals argue that traditional exercise methods might be more beneficial. This debate highlights the ongoing tension between emerging fitness trends and established exercise science.
Fitness experts like Ashleigh Ormond, a physiotherapist with the fitness app KIC, caution against the use of wearable weights for the average exerciser. Ormond emphasizes that walking with weights offers a less controlled workout compared to traditional weightlifting.
“For strength training, we need around three sets of 10 reps with the right load to see muscle hypertrophy or muscle strengthening benefits. If we’re just wearing them for a 30 minute, five-kilometre walk or whatever it might be, we’re not actually getting those muscles to work effectively,” Ormond explains.
The Myth of Toning and Weight Loss
One of the most alluring promises of wearable weights is the idea of achieving “toned model legs.” However, Ormond dismisses this as a myth, explaining that no single exercise can “spot reduce” fat. Instead, a toned appearance is the result of a combination of fat loss and muscle strengthening.
When it comes to weight loss, the evidence supporting the effectiveness of weighted accessories is limited. A pilot study involving older adults with obesity and osteoarthritis suggested that wearing a weighted vest during caloric restriction might aid in long-term weight maintenance. However, more research is needed to substantiate these findings. Exercise scientist Newton adds that while weighted accessories can increase energy expenditure, other forms of exercise, such as hill walks or high-intensity workouts, are more efficient.
“The research on weight loss is very consistent. Exercise plays a very small role and diet plays almost 90 to 100 per cent of that role,” says Zadro, another expert in the field.
Bone Health and Wearable Weights
The potential of wearable weights to improve bone health is another area of interest. While heavy lifting is known to enhance bone density, especially in post-menopausal women at high risk of osteoporosis, the benefits of weighted accessories for bone health during activities like walking or running remain inconclusive. One small study found minimal benefits when walking with or without a weighted vest. Another study involving post-menopausal women wearing vests during high-intensity exercises like jumping showed improved bone density, but it was unclear whether this was due to the vest or the exercise itself.
Newton notes that the amount of weight needed to significantly impact bone health would be substantial, reiterating that strength training remains the most effective way to increase bone density.
Risks and Social Implications
Despite the potential benefits, the risks associated with wearable weights cannot be overlooked. Ormond warns against the unnecessary strain that prolonged use of these accessories can place on the body, leading to muscle overuse, sprains, and imbalances. Ankle and wrist weights, in particular, are more likely to alter gait or running technique, potentially causing muscle strain.
Beyond physical risks, Ormond expresses concern about the mental health implications of social media-driven fitness fads. These trends often target women with promises of quick weight loss, which can lead to unhealthy behaviors and mindsets.
“People start saying, ‘Well, if I wear [weights] around the house, I’m going to be burning extra calories.’ That starts entering very dangerous territory – should we be making everything we do a fitness bang for buck exercise, as opposed to being more tailored with our training and focusing on how we feel?” Ormond reflects.
The rise of wearable weights as a fitness trend underscores the need for a balanced approach to exercise. While these accessories may offer some benefits, experts recommend sticking to proven exercise methods like resistance training and high-intensity workouts for optimal health and fitness results. As with any fitness trend, it’s crucial to weigh the risks and benefits carefully and prioritize overall well-being over quick fixes.
