Weighted vests have become an increasingly popular tool for fitness enthusiasts and athletes looking to enhance their performance. They offer a versatile way to add resistance to bodyweight exercises, improve cardiovascular fitness, and boost muscle growth.
This article outlines three evidence-based ways to use weighted vests and the physiological benefits they provide. Whether you are aiming to increase strength, endurance, or overall athletic performance, weighted vests can be a game-changing addition to your workout routine.
How Weighted Vests Work
Weighted vests function by increasing the resistance of your bodyweight during exercise. This added load forces your muscles, cardiovascular system, and neuromuscular pathways to work harder, leading to adaptations that can enhance your fitness level.
Research shows that adding resistance to movements like running, jumping, or bodyweight exercises significantly improves muscular strength, power, and endurance (Rantalainen et al., 2020).
Additionally, weighted vests can stimulate bone density improvements by increasing mechanical loading on the skeletal system, an essential benefit for preventing osteoporosis (Gomes et al., 2017).
1. Using Weighted Vests for Strength Training
Weighted vests can be incorporated into traditional bodyweight exercises to enhance strength and muscle hypertrophy. Exercises such as push-ups, pull-ups, dips, and squats are prime examples where weighted vests can elevate the intensity of the workout.
Enhancing Muscle Activation
Weighted vests increase the gravitational resistance your muscles must overcome, resulting in higher muscle activation. Studies have found that increased resistance in bodyweight exercises leads to greater recruitment of motor units, which is essential for muscle growth (Schoenfeld, 2010). For instance, adding a weighted vest to push-ups forces the chest, shoulders, and triceps to work harder, accelerating hypertrophy and strength gains.
Progressive Overload
Progressive overload is a key principle in strength training, requiring you to increase the resistance or intensity of your workouts over time. Weighted vests provide an easy and scalable way to achieve this. You can start with lighter weights and progressively increase the vest’s load as your strength improves.
A study published in the Journal of Strength and Conditioning Research demonstrated that using weighted vests in bodyweight squats improved lower-body strength and power significantly over a 6-week period (Speer et al., 2016).
2. Incorporating Weighted Vests for Cardiovascular Training
Cardiovascular workouts, such as running, hiking, or walking, become more challenging and rewarding with the addition of a weighted vest. The extra load increases energy expenditure and oxygen consumption, making your workouts more effective for fat loss and endurance.
Boosting Calorie Burn
The increased effort required when exercising with a weighted vest results in a higher caloric burn. Research indicates that running with a weighted vest equivalent to 10% of body weight can elevate energy expenditure by approximately 8% (Puthoff et al., 2006). This makes it a valuable tool for those aiming to lose weight or enhance cardiovascular fitness.
Improving Endurance and VO2 Max
VO2 max, the maximum amount of oxygen your body can utilise during intense exercise, is a critical marker of aerobic fitness. Training with a weighted vest can improve VO2 max by increasing the demand on your heart and lungs.
A study by Faulkner et al. (2015) found that athletes who ran with weighted vests experienced significant improvements in endurance performance over an 8-week period.
Enhancing Load-Bearing Capacity
Weighted vests mimic the demands of load-bearing activities, such as carrying a backpack during a hike. Training with a weighted vest can improve your body’s capacity to perform such activities without fatigue, reducing the risk of injury and improving functional fitness (Rantalainen et al., 2020).
3. Using Weighted Vests for Explosive Power Development
Athletes looking to enhance their explosive power and speed can benefit greatly from incorporating weighted vests into plyometric exercises and agility drills. Movements like box jumps, vertical leaps, and sprint drills become more challenging and effective with the added resistance of a weighted vest.
Increasing Power Output
Power is the ability to exert force quickly. Weighted vests add resistance without compromising movement speed, making them ideal for explosive exercises.
Research in Sports Biomechanics shows that wearing a weighted vest during jump training increases vertical jump height and leg power over time (Kavanaugh et al., 2018). This is due to the enhanced neuromuscular adaptations triggered by the additional load.
Improving Sprint Speed
Sprint training with a weighted vest has been shown to improve both acceleration and top speed.
A study conducted by Barr et al. (2014) revealed that sprinters who trained with weighted vests achieved greater gains in speed compared to those who trained without added resistance. The key lies in the increased force production required to overcome the added weight, which translates to better sprinting mechanics and power.
Enhancing Core Stability and Balance
Plyometric exercises with a weighted vest also challenge your core stability and balance. The shifting load of the vest forces your core muscles to engage more actively, leading to improved overall stability. This translates to better athletic performance and reduced injury risk in activities requiring dynamic movement.
Safety and Considerations When Using Weighted Vests
While weighted vests can supercharge your gains, it’s essential to use them safely and effectively. Start with a light load, typically no more than 5-10% of your body weight, and gradually increase as your strength and fitness improve. Ensure the vest fits snugly to prevent it from shifting during exercise, which could cause discomfort or injury.
Avoid wearing weighted vests for extended periods, as prolonged use may lead to joint stress or posture imbalances. Finally, consult with a fitness professional or physiotherapist if you have pre-existing conditions that may be aggravated by additional loading.
Conclusion
Weighted vests are an excellent tool to elevate your fitness routine, offering benefits ranging from improved strength and endurance to enhanced explosive power. By incorporating them into your strength training, cardiovascular workouts, and power development exercises, you can unlock new levels of performance.
Backed by science, weighted vests provide a simple yet effective way to achieve progressive overload, boost calorie burn, and enhance athletic capabilities. However, their use should be gradual and tailored to your fitness level to ensure safety and effectiveness.
Key Takeaways
Bibliography
- Barr, M. J., Gabbett, T. J., and Newton, R. U. (2014). “Effect of Weighted Vests on Sprint Time in High-Performance Athletes.” Journal of Strength and Conditioning Research, 28(7), 1906-1914.
- Faulkner, J. A., Folland, J. P., and Roberts, J. R. (2015). “Endurance Training with Weighted Vests Enhances Aerobic Performance.” European Journal of Applied Physiology, 115(5), 1015-1023.
- Gomes, D. M., and Lara, M. B. (2017). “Weighted Vest Training to Improve Bone Density.” Sports Medicine and Science, 36(3), 221-231.
- Kavanaugh, A., Lake, J., and Smith, N. (2018). “Plyometric Training with Weighted Vests Enhances Vertical Jump Performance.” Sports Biomechanics, 17(1), 22-29.
- Puthoff, M. L., and Mulder, T. (2006). “Calorie Burn and Energy Expenditure with Weighted Vest Exercise.” Medicine & Science in Sports & Exercise, 38(4), 710-716.
- Rantalainen, T., Heinonen, A., and Sievänen, H. (2020). “Effects of Weighted Vest Exercise on Muscular Strength and Skeletal Health.” Journal of Bone and Mineral Research, 35(8), 1552-1560.
- Schoenfeld, B. J. (2010). “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Speer, K., Wolf, D., and Waring, J. (2016). “Lower Body Strength Gains from Weighted Vest Training.” Journal of Strength and Conditioning Research, 30(2), 456-462.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.