It’s rare for me to suggest taking on a few pounds.
When I do this, it’s as muscles or … drumroll … an erect vest.
You’re likely picturing a terrifying miltary-like person in a weighted 50-pound vest and performing intense bootcamp-style exercises as you think “I’m certainly not cut for this.”
But, before you write them off, remember that vests with weights have changed significantly in the past few years, allowing you an array of weight levels and designs so that you don’t need to appear like the Hulk in one (unless you’d like to naturally! ).
In addition, there are numerous benefits of adding a bit of bodyweight to your training and vests are one of the easiest methods to achieve this.
Check out some of the benefits of weighted vests you’ll experience when you add vests to your exercise arsenal.
4 benefits of weighted vest workouts
1. Enhance Fat Burn
We all know that intensity is the key when it comes to quick effective fat loss.
While jogging or walking for hours at a leisurely rate on treadmills may seem like a good way to burn off calories however, research has proven it’s actually among the most ineffective methods to lose calories (unless that you’re sporting a vest that weighs of course).).
However, quick, high-intensity interval workouts that incorporate resistance training have proven repeatedly that they can be the fastest and most efficient method to burn fat and increase muscles.
The most important reason is the intense nature of these exercises, which causes our body to produce permanent changes in our cells. These changes increase fat loss and improve slimness.
So, what’s the fastest method of increasing intensity of any exercise (aside from performing an unimaginable quantity of burpees)?
Include a vest with a weight.
This forces your body to boost how much energy (aka calories) it is consuming to help you maintain an increased weight. A study revealed that wearing a vest with a weight during a stand-up workout can increase the amount of calories burned by as much as 12 percent.
2. Increase Bone and Muscle Strength
A weighted vest added to your frame is a clever method of encouraging your muscles to to be able to carry you with your “new” bodyweight.
However, the growth does not stop there. If you are wearing the weighted vest for your workout your bones adapt to the stress by building greater bone mass. This results in denser bones, connective tissue, as well as an overall more robust muscle and skeletal system.
If your musculoskeletal system has been built up, future exercises and movements are made much more easy and the risk of injury is reduced significantly due to increased stabilization and strength.
In addition that having strong bones aids in preventing degenerative bone disease such as osteoarthritis as you get older.
3. Boost Cardiovascular Benefits
Although cardio activities like running and skipping are fantastic for strengthening your cardiovascular system and heart however, they’re not the only means to get into a good cardiovascular exercise.
You might have noticed that when lifting weights your heart rate rises substantially and you might be unable to breathe.
This is because , no matter the sport the weight added to it will increase the metabolic cost, also known as “energy expense.”
As a response to the increasing demand for energy, the body puts the cardiovascular system into high gear, thereby strengthening the lungs and heart, and increasing our body’s ability absorb oxygen more efficiently.
A vest that is weighted during your workout can boost the effect and increase the intensity of your bodyweight workout to give you the full cardio exercise.
The advantages of challenging your lungs and heart will eventually trickle down to different areas of your training in the process.
For instance, a research published in the European Journal of Applied Physiology and Occupational Physiology discovered that endurance athletes who were wearing weighted vests for training performed longer and harder until exhaustion and climbed stairs faster and also had higher the VO2max (a measurement of physical fitness) in comparison to people who didn’t wear a vest that was weighted.
4. Increase Core Strength
If you believed that maintaining your balance or even holding a plank with the aid of a vest that was weighted was hard, try it using a weighted vest.
The additional weight that is placed above your torso will help to stimulate your abdominals by putting your core in a position to support and balance the weight of a greater load.
Because we rely on the stabilizer muscles in our core for even the most basic of tasks like bent over, you’ll be able to see the impact that the weighted vest on your abs even when you’re not performing an intense core workout.
Weighted Vest How-To
Before we discuss what kind of vest to choose be sure that you are able to perform each of these exercises comfortably and properly without any the need for additional weight.
I’m saying this since although vest workouts are supposed be tough however, they shouldn’t be so demanding that they result in an injury.
You must build up the strength of your ligaments and muscles prior to increasing your intensity or else you’ll be forced to sleep instead of going to the fitness center.
That being said I’d suggest you take a good solid 4 to 6 months of strength-training in your system before you attempt exercises using the use of a vest.
When you’re ready for a vest, begin with a weight of 10 pounds. It may not sound that too much, but trust me when I say that you’ll beg you to disagree.
Workouts in a Weighted Vest
Here are two examples of exercises that are weighted and will not just provide your muscles with extra energy but also help to burn fat and calories by making your heart beat.
You should do these exercises at least 2 times per week to get the best outcomes. If you’d like to, you could wear a vest that is weighted when you walk or during other aerobic workouts for an additional burning calories.
It’s essential to make sure your muscles are warm and blood flowing before you put on your vest. Start by doing a 10-minute active warm-up that doesn’t require a vest and incorporates these workouts.
Exercise for Core and Upper Body
Perform this upper and core circuit three times, taking only little rest between workouts. Take a break for one minute between sets.
The first exercise is the Overhand Pull-Up (10-12 repetitions)
Beginners: Remove the weight from your vest, or use an stool or chair to help you pull. You can also do “negatives,” by only lifting the portion that you lower. Start above the bar, and then gradually lower. Make use of a chair in order to get back up above the bar, and repeat the exercise for 6-8 repetitions.
Intermediate and advanced Add weights on your belt if you’re getting 10 to 12 repetitions.
Training 2: Mountain Climbers (20 repetitions)
For beginners: Try an incline or plank position.
Intermediate and advanced Add weights to your vest, or add to a plank that lasts 30 seconds hold after your 20 reps.
Exercise 3 Exercise 3: The High Knee (30 seconds)
For beginners: Start running in a straight line.
Advanced Training: Try box jumps, or jumping rope.
Exercise 4: Tricep Dips (8-12 reps)
Beginners: Take weight off your vest for this workout.
Advanced Weight: Put on your vest.
Workout 5: Plank using The shoulder Taps (20 second)
For beginners: Do a plank with no shoulder taps.
Advanced: Add weights to your vest, or perform the pushups using a vest that is weighted instead.
Exercise for the lower body
Perform this powerful low-body circuit 3 times with a minimum of rest between exercises. Pause for an hour between each round.
1. Exercise: Bulgarian Split-Squat (10 reps each leg)
Beginners: Remove the weight from your vest and/or do alternating lunges in reverse instead.
Intermediate and advanced Intermediate and Advanced: Add weights in your vest.
Exercise 2: Squats (10-15 reps)
For beginners: Wear a vest that is lighter.
Intermediate and advanced Intermediate and Advanced: Add weights to your vest and/or do jump squats.
Exercise 3 Exercise 3: Lateral Lunges (10 reps for each leg)
Beginners: Remove the weight from your vest.
Advanced You can add weight to your vest.
Exercise 4: Burpees (5-10 reps)
For beginners Start by performing High knees and hold for 30 seconds.
Advanced: Perform more reps.
5. Sumo Squats (10-15 reps)
For beginners: Use a lighter vest weight.
Advanced: Select a heavier jacket.
Exercise 6 Single-Leg Bridge (10-15 repetitions per leg)
Beginners Beginers: Do the bridge with both feet planted on the ground.
Intermediate and advanced Intermediate and Advanced: Perform bridges with elevated legs by putting your feet on a bench that is low or a stability ball.
Vests with Benefits
If you’re in the right place, investing in a vest that is weighted could be among the most beneficial decisions you make to boost your fitness into the highest level. From increasing fat burning to strengthening your bone structure, benefits will exceed the negatives of this piece of equipment.
Let’s begin packing those pounds, shall we?
It’s rare for me to suggest taking on a few pounds.