Whether your goal is to gain muscle, burn fat, or get stronger, a weighted vest could be the perfect option for boosting your fitness levels. It makes low-impact exercises far more effective by using your center of gravity and stabilizing your core. Learning how to incorporate this tool into their workout routine can bring numerous benefits to both beginners and professional athletes. This article will guide you through everything you need to know about weight vests.
The Main Benefits
Moving under the added weight of the vest will make your lungs and heart work harder, boosting your endurance and strength. Adding extra mass also can help influence the way your muscles stress and strain during a workout. The heavier load increases the exerted force, which results in increased calorie depletion. This allows you to achieve your dream results much faster than without the vest. The best thing about this tool is that you can employ it during a wide variety of exercises. That being said, wearing the vest when performing dynamic movements usually provides the most benefits because these require you to use your core and rely on your body weight. The extra mass engages your core more while stabilizing it at the same time.
Depending on your fitness goal, the vest should weigh 4-20% of your body weight. If you are out of shape, it’s recommended to get a vest that allows you to start at lower loads and gradually increase them as your form improves. Experienced lifters looking to bulk can use heavier loads but never over 20% of their body weight. After all, the goal isn’t to make the exercises more challenging by making it impossible for you to move around but by pushing your body just a little bit more. Whatever weight you choose, make sure you are comfortable wearing it during your session.
The Best Workouts
For beginners, it’s recommended to use this tool while performing exercises like running or walking – and only for short sessions at a time. If you are used to heavier workouts, you can wear the vest while doing any dynamic exercises to improve your muscular endurance and cardio capacity. It’s an ideal tool for everyone interested in CrossFit, plyometrics, or HIIT. Not only that, but according to calisthenics enthusiasts at kensui fitness, a weighted vest can make this type of workout twice as effective as well. As long as you aren’t doing upper body isolation exercises, and are able to adjust the load to your fitness level, it will bring you the desired results.
Losing Weight and Gaining Muscle
Not only is it possible to lose weight with this workout tool, but the heavier you are, the easier it will be to achieve this goal. For obese people, wearing the vest during simple daily tasks alone will boost up their calorie deficit. If you have less fat to lose, it may take longer and increase loads to get where you want to be, but the weight loss will happen faster than if you would only use your own body weight. When it comes to gaining muscle, a weighted vest acts by putting an intense strain on your muscles and bones. Your body will react to this by increasing your bone density, strengthening all the tissues connected to it – including the muscles. For this to work, you must increase the load over time as using the same ones will let your body adapt to them, and your gains will hit a plateau.
While exercising with a heavy vest may carry fewer risks than using other workout equipment, there are still certain potentially hazardous factors to pay attention to. First and foremost, you should only wear a weighted vest tailored to your abilities. Going in with too much load can strain your body and may cause a serious injury. The vest should always be strapped in to fit your body close enough, so it won’t become too loose during your session but still feel comfortable. And lastly, the load of the vest should be evenly distributed throughout it, otherwise, it can put too much strain on one side of the body.
Not only does working out in a weighted vest burn more calories in a shorter amount of time, but doing so can actually increase your bone density. Depending on the type of vest you are using, you can load different weights, making the tool suitable for any type of activity – from walking to complex movements. This adds intensity to the exercises, which means it’s a good idea to always adjust the mass to your current fitness levels. Doing this will allow you to get fit and healthy without risking an injury.