Weighted clothing are garments that have heavy materials incorporated into them, to add weight to various parts of the body, usually as part of resistance training. The effect is achieved through attaching weighted pieces to the body (or to other garments) which leave the hands free to grasp objects. Unlike with held weights or machines, weighted clothing can leave users more able to do a variety of movements and manual labour. In some cases certain weighted clothing can be worn under normal clothing, to disguise its use to allow exercise in casual environments. The use of weighted clothing is a form of resistance training, generally a kind of weight training. In addition to the greater effect of gravity on the person, it also adds resistance during ballistic movements, due to more force needed to overcome the inertia of heavier masses, as well as a greater momentum that needs deceleration at the end of the movement to avoid injury. The method may increase muscle mass or lose weight; however, there have been concerns about the safety of some uses of weights, such as wrist and ankle weights. It is normally done in the form of small weights, attached to increase endurance when performed in long repetitive events, such as running, swimming, punching, kicking or jumping. Heavier weighted clothing can also be used for slow, controlled movements, and as a way to add resistance to body-weight exercises.
Core
Neck Sometimes, weights are draped over or tied to the neck. As weighted vests often have weight placed here, they effectively have the same benefits. Advantages to neck weights and more upper-body-centric weighted vests is that they allow easier spinal flexion (contracting abdominals or stretching extensor spinae) and extension (contracting extensor spinae, stretching abdominals). This makes them prime for adding resistance to these movements, and takes out the requirement of using the arms to anchor weight to the upper body to add resistance.
Torso
Vests
The purpose of using a weight vest is to add extra weight for body-weight exercises and to create an overload effect for walking, distance running or speed, agility and quickness (SAQ) drills. Research demonstrates that using an overload during sprinting or speed drills requires lower-body muscles to generate more force against the ground which could lead to gains in strength and power and ultimately faster acceleration during running. They are used by athletes to increase strength and efficiency during speed, power and agility drills; producing a unique training effect that is unavailable with traditional free weight training equipment. They can also be used by casual walkers or runners. Weight vests are becoming a very popular form of adding weight around the entire core to, for the most part, simulate the fat storage areas of the human body. It is very useful for adding weight to limb-centric movements, and for handling great weights. Due to the large area available, it can also handle more weight. If well-affixed, it is the safest most natural means of mimicking added body mass without unbalancing the body's muscles. They can be used to add resistance to almost any whole-body movement. A study has shown that using a weighted vest can increase the metabolic costs, relative exercise intensity, and loading of the skeletal system during walking. One problem with some weighted vests is that due to tightness in the shoulder girdle, in movements like pull-ups or high range of motion pushups, the vest can be shearing, either damaging the person or in some cases, the vest itself being slowly torn away. This can also be seen as an advantage, however, in those who wish to limit their range of motion due to lack of strength or flexibility, to avoid injury. The limitations of front and back bending of the core is for example, contrasted by ergonomic construction to encourage good posture in modern weighted vests such as the x-vest, hyper vest or game-breakers pro suit. Another problem is the constriction of breathing and overheating due to the use of heavy, non-breathing materials such as nylon and neoprene. The latest developments in weighted vest products offer comfortable weight vests with cool wicking fabric that allow full range and direction of movement, chest expansion for breathing, open sides connected with lacing, and low profile design allowing a vest to be worn under clothing or football pads, unlike traditional vests made of nylon or neoprene.
Backpacks Using weighted backpacks is a very common form of weight. It is like clothing when properly affixed, although some backpacks require tension in the pectorals or being held on the arms to keep from sliding off if not properly affixed. Simpler to put on and remove than weighted vests, it simulates how humans carry things, like young or injured comrades or camping supplies, rather than the storage of body fat. For most exercises, like pull-ups or push-ups, it is just as effective as a weighted vest in adding resistance from gravity. Limitations in flexibility forward or backward or to the side in arms may or may not be present depending on the pack as they vary greatly. A standard form of military and fire fighter training is not only be able to carry a backpack, but to march and run with one loaded down with a concrete "marble". Part of SWAT training is to be able to do pull-ups wearing a heavy pack.
Hip drags Hip drags are not as useful due to their weight, but are small attachments which add drag during many movements in swimming by making the swimmer less streamlined. This added resistance allows the swimmer to build up more force, and swim faster when they are later removed.
Belts Different from dip belts, weighted belts are affixed to the body and do not use suspended weights or swing. They are useful, like weighted vests, in having weight close to the core and mimic very well the additional weight one might have from body fat stored in the abdomen and lower back. The advantage over other core weights is the flexibility that is freed up by not constraining the upper body, the disadvantage being limited core flexion. There tends to be some overlap in certain larger weighted vests and the region covered by certain larger weighted belts near the upper abdominal muscles.
Upper body
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