Weighted vest exercises are an incredible way to add resistance to your regular workouts. Whether you’re a beginner looking to enhance your strength training or a seasoned athlete seeking new challenges, a weighted vest can take your fitness routine to the next level. The vest works by evenly distributing weight across your torso, making your body work harder during various exercises. As simple as this sounds, there are several nuances to using a weighted vest effectively, including how to choose the right weight, maintain proper form, and integrate it into different workout styles.
In this guide, we will explore the benefits of weighted vests, the types of exercises you can perform, and essential tips on making the most out of every workout session.
The Benefits of Weighted Vest Training
1. Increased Calorie Burn and Fat Loss
- Enhances calorie burn by forcing the body to exert more energy to complete each movement.
- Elevates your heart rate, improving cardiovascular endurance and accelerating fat burning.
- Boosts metabolic rate, both during and after the workout, helping with long-term fat loss.
2. Builds Strength and Endurance
- Progressive overload: Wearing a weighted vest adds extra resistance to standard exercises like push-ups, squats, and lunges, promoting muscle growth and endurance.
- Develops core strength as the extra weight challenges your stabiliser muscles.
- Increases muscular endurance, particularly for athletes or runners, by simulating the conditions of a more intense workout.
3. Improves Bone Density
- Bone-strengthening benefits are tied to the increased stress on bones, particularly weight-bearing bones like those in the legs and hips.
- Reduces the risk of osteoporosis: Studies have shown that resistance training, including the use of weighted vests, can slow bone loss .
4. Enhanced Cardiovascular Health
- Boosts heart rate more efficiently than bodyweight exercises alone, improving cardiovascular health over time.
- Increases stamina and endurance for activities like running, cycling, or hiking, thanks to the added weight, which intensifies aerobic exercises.
5. Better Posture and Balance
- Strengthens postural muscles: The weighted vest engages core and back muscles, helping improve posture.
- Improves balance by increasing body awareness, as you work to maintain stability while carrying extra weight.
Choosing the Right Weighted Vest
1. Picking the Right Weight
- Start small: Beginners should opt for a vest that’s 5-10% of their body weight.
- Progressive loading: Gradually increase the weight as you become more comfortable and stronger.
- Consider your fitness level: Athletes may use vests weighing up to 20-30% of their body weight for more challenging workouts.
2. Comfort and Fit
- Look for adjustable vests: Some vests come with adjustable weights, allowing you to add or remove small increments as needed.
- Ensure a snug fit: A weighted vest that fits too loosely can shift during movement, causing discomfort or injury. A good vest should sit close to the body without restricting movement.
- Material matters: Choose a vest made from durable, breathable fabric to prevent overheating.
3. Safety Precautions
- Gradual progression: Avoid adding too much weight too soon. Sudden increases can lead to injury, particularly in the joints.
- Maintain good form: Adding weight can compromise your form, so be mindful of your posture and movements during each exercise.
- Watch out for joint strain: High-impact movements with extra weight can put pressure on your knees, hips, and ankles, so avoid overdoing it.
Effective Weighted Vest Exercises
1. Weighted Vest Push-Ups
Push-ups are a great bodyweight exercise, and adding a weighted vest increases the resistance, forcing your upper body and core to work harder.
How to perform:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest to the ground, keeping your body straight.
- Push back up to the starting position.
- Aim for 3 sets of 10-15 reps, adjusting the weight as needed.
Benefits:
- Strengthens chest, shoulders, triceps, and core.
- Improves upper body endurance.
2. Weighted Squats
Squats target the lower body, specifically the quadriceps, hamstrings, and glutes. A weighted vest intensifies this movement, increasing muscle activation.
How to perform:
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position by pushing your hips back and bending your knees.
- Keep your chest up and avoid rounding your back.
- Push through your heels to return to the standing position.
- Perform 3 sets of 12-15 reps.
Benefits:
- Enhances lower body strength and power.
- Increases calorie burn by engaging large muscle groups.
Dan Bailey Does Murph with a 100Lbs Vest
3. Weighted Lunges
Lunges are fantastic for unilateral strength training. The added weight from a vest challenges your balance and stability as well.
How to perform:
- Step forward with one leg, lowering your body until both knees are at a 90-degree angle.
- Keep your torso upright and your core engaged.
- Push through the heel of your front foot to return to standing.
- Repeat on the opposite side for 3 sets of 12-15 reps per leg.
Benefits:
- Targets quads, hamstrings, and glutes.
- Improves balance and coordination.
4. Weighted Vest Planks
A plank is an isometric exercise that works the core muscles. Adding a weighted vest increases the challenge by making your core work harder to maintain stability.
How to perform:
- Get into a plank position with your forearms on the ground and elbows directly under your shoulders.
- Engage your core, keeping your body in a straight line from head to heels.
- Hold the position for 30-60 seconds, aiming for 3 sets.
Benefits:
- Strengthens the core, including the abdominals, lower back, and obliques.
- Improves overall stability and balance.
5. Weighted Vest Walking or Running
Source: Courtesy of CrossFit Inc.Walking or running with a weighted vest increases the intensity of your cardio workout without changing your pace or distance.
How to perform:
- Put on your weighted vest and walk or run at your usual pace.
- Focus on maintaining good posture and form as you move.
- Start with 20-30 minutes and gradually increase the duration or distance.
Benefits:
- Increases cardiovascular endurance.
- Boosts calorie burn and fat loss.
What Happens to Your Body if You Run with a Weighted Vest Every Day for 30 Days?
How to Incorporate a Weighted Vest into Your Routine
1. Warm Up Properly
- Start with dynamic stretches and light cardio to prepare your muscles and joints for the added resistance.
2. Use the Vest in Strength Training Workouts
- Add the vest to traditional strength exercises like squats, push-ups, and lunges to increase resistance and muscle activation.
3. Incorporate It into Cardio Sessions
- Wear the vest during activities like walking, jogging, or hiking to enhance cardiovascular endurance and calorie burn.
4. Progress Gradually
- Start with lower weights and fewer reps to allow your body to adjust. Gradually increase the weight or duration as you build strength and endurance.
5. Combine with Bodyweight Movements
- Many bodyweight exercises become significantly more challenging when performed with a weighted vest. Incorporate movements like burpees, mountain climbers, and step-ups for a full-body workout.
12 Best Weighted Vest Exercises To Upgrade Your Fitness Level
Common Mistakes to Avoid
1. Choosing Too Much Weight Too Soon
- Many people make the mistake of using a vest that’s too heavy for their fitness level, leading to poor form and potential injury.
2. Neglecting Proper Form
- The added resistance of the vest can compromise form if you’re not mindful. Focus on maintaining proper alignment in all exercises.
3. Overdoing High-Impact Exercises
Source: Stevie D Photography- Adding extra weight to high-impact activities like running or jumping can strain joints. Limit these exercises or choose lower-impact alternatives to protect your knees, hips, and ankles.
4. Skipping Rest Days
- Recovery is crucial when training with added resistance. Ensure you’re giving your muscles time to repair and strengthen between sessions.
Conclusion
Weighted vest exercises can elevate your fitness routine by adding a layer of resistance to both cardio and strength training exercises. The benefits are immense, from building muscle and endurance to enhancing fat loss and cardiovascular health. Whether you’re doing simple bodyweight exercises or more advanced movements, the weighted vest challenges your muscles, improves your balance, and increases the intensity of your workouts.
By choosing the right vest, progressing gradually, and maintaining proper form, you can avoid common mistakes and maximise the advantages. Start slow, focus on building a solid foundation, and you’ll soon see the results of your hard work with weighted vest training.
5 Challenging Workouts with a Weighted Vest that Will Torch All Your Belly Fat Faster
Key Takeaways Table
References
- Faigenbaum, A. D., et al. (2009) “Effects of different resistance training modes on the muscle strength and endurance development in children.” Journal of Strength and Conditioning Research, 23(1), pp. 231–239.
- Snow, C. M., et al. (1996) “Effects of resistance training on bone density in young women.” Journal of Bone and Mineral Research, 11(10), pp. 1545-1553.
- Hunter, G. R., et al. (2002) “Fat distribution, physical activity, and cardiovascular risk factors.” Medicine and Science in Sports and Exercise, 34(12), pp. 1998-2003.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.