You can use the Xvest to increase the intensity of virtually any weight-bearing exercise, including walking, hiking, running, and aerobics. It also provides a nice overload for strength training movements like push ups, chin ups, dips, and plyometrics.
The Xvest's design allows you to quickly add or remove weight in one pound increments. Even if you only plan to walk with the Xvest, you should start out with a very small amount of weight. Increase the weight gradually over the following weeks as you get used to the feel of the added resistance.
You can continue to increase the amount of weight that you use with the Xvest, as long as it doesn't compromise your exercise form. For simple exercises like walking, most healthy adults will be able to work up to as much as 15% of their bodyweight.
Please note that the Xvest is sold by waist size, not chest size. This product is highly adjustable, but the Quad-Lateral straps can only do their job if you order the proper waist size.