Weighted vests have been around since hundreds of years ago. The prince in a shiny armour we all told stories about actually wore a weighted suit. But thanks to technological advancements we have more wearable, compact version of those weighted suits. They come in sleek designs with a large number of pockets where you can keep adding the weight plates to increase impact of your exercise.
Weighted vest can give an early advantage if you incorporate them into your warmup. Though many experts may not consider a weighted vest as an essential part in the pre-workout regime, research has indicated that additional weight on the body during a warmup session improves workout performance. Therefore, if you really want to multiply the effects of your fitness regime start off by using a weighted vest in during warmup.
Photo: RDX Adjustable Weighted Vest
Be Safe Not Sorry
While weighted vests are not known to pose any serious health issues, it is always better to know the mechanism of any item you use before working out.
Take it easy
Since most of the weight is supported by the body and the shoulders, make sure that you start off with minimal weight. Ideally a weighted vest with 2% of your total body weight is perfect for your body to adjust to.
Don’t load it up
The rule bigger is better is not true for weighted vests. Research does not indicate a direct link with increased weight and efficiency in workout performances. Once your body adjusts to the weight, you can notch it a bit higher to around 5-10% of your body weight. However, if your body weight is around 300 pounds, you should not wear a vest weighing more than 30 pounds.
Opt for close-fitted vests
Make sure that your vest is close-fitted and does not bounce here and there when you perform exercises. This way, it magnify the intensity of your workout rather than disturbing your movements.
Choose basic weight workouts
Although you must have seen people perform complicated exercises with weighted vests on, it’s better to keep it simple initially. This way you will be able to keep your form intact while growing the impact of your regime.
Workout 1 – Pull it up
Grab an overhead bar with your extended arms, feet lifted off the ground. Pull your body up until your chin is above the bar. Then slowly lower your body into the starting position. Perform 12 reps.
Workout 2 – Walk on all fours
If you are planning on getting your abs toned, this exercise is meant for you. Simply let your body be supported by all fours and move forward using your hands, without moving your feet. Continue until your stomach lies a few inches above the ground. Stop and move your body back to the starting position.
Workout 3 – Jump it up
This activity is ideal for maintaining balance in any sport. Place a thigh-high box and squat in front of it, moving your arms backwards. Jump on top of the box. Go back to the initial position and repeat the exercise 10 times.
By adding on a few layers of weight onto your body, weight vests are an ideal way to increase the intensity of workout. These additional weights aid in enhancing overall fitness program whether you are running or performing a gym workout. Wearing a weighted vest during running exerts more pressure on leg muscles. Although initially weighted vest runs may seem to exhaust muscles, they are an excellent way to improve speed and body strength.