For many fitness enthusiasts, they use weighted vests to have more effective workouts. You can read more about them in this link here. The vest is an apparel that looks like armors. You can put small weights on it to provide extra resistance for many exercises. They can be helpful in activities such as dips, push-ups, pull-ups, and abdominal routines.
Some of the vests can also be used in hiking, walking, jogging, and sprinting. Note that this type of jacket is not advisable for people who are into long-distance running because the added weight can make it difficult for the muscles to recover.
Most of the weights are adjustable so that one can add small increments of heavy materials over time. This makes the body adjust faster and easier. They are helpful for those who are into crunches, lunges, and squats. Some of the bodybuilders can make more gains when using these types of jackets during their exercise routines. Most of the long-time and professional bodybuilders may like the idea of adding more resistance for a more difficult training.
Additional Information about Weighted Vests
The vests are typically made from heavier materials, and you can equip small pockets of sandbags into them. They are useful to make the bodies stronger when one is into quickness and agility drills. Some researchers have discovered that using them has beneficial effects. The muscles in the body work harder during a sprint to generate extra force against gravity. As a result, this can lead to more accelerated running during competitions and an increase in power.
What They Can Do to Your Body
The materials are heavier, and the extra load will force your body to be stronger. The excess weight will make push-ups and sprints a lot harder. After all, you are moving with lots of weighted materials, and you need to exert more when performing an exercise routine.
As a result, you will see significant improvements in your endurance, cardiovascular system, strength, and agility. You can compare wearing the jackets to holding a dumbbell or two while you are running. However, instead of the dumbbells making your hands heavier, the weight is distributed across the torso with the help of a piece of cloth.
Other benefits include simply wearing a vest will burn more calories. This is ideal for people who were temporarily out of shape and who are recovering for muscle soreness after a rigid exercise routine. Research at the University of New Mexico included several women walking on a treadmill wearing weights that are about 15% of their body mass. The women with heavier weights were able to burn about 12% more calories than those who were not wearing them. Read more about how much weight you can ;lose here: https://www.livestrong.com/article/405329-how-much-weight-can-you-lose-wearing-a-weighted-vest/.
Where to Use the Vests
Do Exercises with Weights
Putting more pressure on your body while working with weights can result in a bigger and stronger form. You can add a challenge to your routines by wearing the vest while you are on your treadmill. Some of the exercises that you can try to include the following:
- Run for about 2 to 3 minutes on the treadmill
- Do 20 or more push-ups
- Do 20 or more squats
- Get-ups that include lying on your back, sitting up, and standing to your feet. Do this motion about 20 times.
- 20 reverse lunges, if possible.
These 5 moves can be made in 4 to 7 circuits depending on your capacity. Some of the routines will work best with a 20-pound vest, but this depends on your body. If you wanted to go to the next level, throw some pull-ups as well.
2. Go on a Hike
When you are used to climbing peaks and doing forest hikes, everything seems easier. You can add a little spice when you are out by wearing a vest. You can pack the top weighted vests in your luggage on your next trip. A simple nature hike to the nearest waterfall may turn out to be your best workout if you have sandbags attached to you.
If you plan on going for a stroll, a 50-pound weight will do wonders. Of course, you won’t only need this jacket during walks. When you are in a different place, you can visit parks, sites, and hotels while wearing it. The useful thing about the apparel is that you can take it with you wherever you go. The only thing that you may need to look out for is that getting from point A to point B might be more challenging than you might have anticipated.
3. Ride a Bike
You might want to wear sandbags while riding your bike. The motion of having to stand up while going uphill and sitting back gain can help your body become more robust. It is recommended to go on a trail with rolling hills because the alternate motions will serve as a workout component.
For many people who are stuck in their homes, indoor bikes are ideal for exercise. But regardless of whether you are riding your bicycles outside or inside the house, you can still try to do the following workouts:
- Practicing warm-ups for 1 mile
- Alternate the seating and standing positions while doing the pedals. This should be done 30 seconds each.
- Finish 5 full minutes while standing and pedaling. Afterward, rile for a full mile as hard as you can while sitting.
- A mile of cooling down.
4. Do Chores
Some household chores such as gardening, cooking, and laundry can benefit you when you wear weighted vests. A little extra weight will help you burn calories while ensuring that the family’s needs are well attended to.
For this activity to work, you need to amplify the weights around your wrists and ankles. If you are not comfortable with the vest during a gym session because there are so many strangers around, you might want to try them out when your family is around. You can do the activities that you need to do, such as mowing the lawn, and no one would even notice.
These are just some of the activities that you can do with a weighted vest. If you need help, there are lots of tutorials online that can guide you on the right size and fit that can benefit your body in the maximum way possible.