Looking for ways to make your workout more interesting and/or effective? There are many options for achieving this end. Today let’s take a look at using a weighted vest with your workout. You may be thinking to yourself, “my workout is hard enough, why the heck should I use a weighted vest?”
Is Using a Weight Vest Good for You
Some may believe a weight vest is only for the advanced athlete; actually that’s not true at all. A weighted vest is a great tool to include in your fitness toolbox. Adding a weighted vest to your program will cause your body to train at a weight it is not accustomed to producing benefits in whatever phase of training it’s used in. Simple activities like walking and stretching become more challenging when as little as ten additional pounds are added to the mix.
Weighted vests come various forms and styles. Weight bars, bags, or plates can be added or removed to increase or decrease the weight of the vest. Vests are also made in different materials such as nylon or mesh (which breathes better).
How do You Use a Weighted Vest
Weighted vests can be used during the basic push-up, dip and squat movements. Additionally, they can be used during plyometric movements such as hops, jumps, squat-thrust, and mountain climbers. Plyometrics performed while wearing a weighted vest become more challenging, enhancing power, strength, agility, speed, and endurance. The intensity of jogging, walking and sprinting also increases when wearing one.
Weighted vests are a convenient way to turn up the intensity of most exercises and also everyday activities such as indoor and outdoor chores. Remember, increasing intensity also increases the body’s ability to burn calories.
The Research on Using a Weighted Vest
Research shows wearing a weight vest strengthens the spinal column, increasing bone density. The added weight of a weighted vest increases the body’s calorie expenditure. In a 2006 study, the University of Iowa study found that walking with a weighted vest increased calorie burning by about 7% and increases intensity during exercise.
The use of weighted vests offers health benefits such as increasing strength, building muscle and losing fat. If a weight vest is not part of your health and fitness tool box, consider adding one to add diversity to your workouts. Training the body using a variety of modalities produces multiple health benefits.
"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." -Doug Larson
Chris Christian - Chris Christian has been involved with fitness for over 30 years and personal training for 12 years. In addition he teachs fitness and ...
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