Share some tips if you want to integrate a weighed vest into your routine!
Hello friends! How does the week treat YA? We are on 874 January and I am ready to continue. Since the family is sick, it is thrown by all our routines, but luckily they feel better and back.
For today’s post I wanted to share something that I used in my own routine and saw how they are becoming increasingly popular: weighted vests! You can be a great way to add an additional stressor and to question your fitness routine when used correctly. I wanted to entertain some advantages, potential disadvantages and everything you need to know before taking a weighed vest in your routine. As always, contact a doctor before making fitness changes. Honor your body and modify as needed. Some things have to be taken into account here if you wear a weighed vest.
What is a weighted vest?
A weighed vest is exactly as it sounds: it is a vest that you can wear with different weights and sizes. You can use them for a variety of activities, including walking, running, strength training, body weight exercises – even tasks.
Advantages of using a weighted vest
Here are some of the potential advantages of wearing a weighed vest.
Improve strength and endurance:
Adding additional weights has challenged your muscles and heart cycle system, which leads to increased strength and endurance.
Advantages of the bone density:
Weighted vests can help strengthen the bones through weight -containing activities. Research published in the published Magazine for aging and physical activity showed that the training with weighted West improved the bone mineral density and muscle strength after menopause.
Improved calorie burn:
Wearing a weighted vest increases the intensity of the training units and leads to higher calorie expenditure. In this studyPeople who wore a vest who added 10% of their body weight burned significantly more calories than those who have no weight.
Improved attitude and nuclear power:
Wearing weight on the upper body can activate the core muscles and promote better posture.
To take things into account while wearing a weighted vest
While all of this sounds good and fine, there are absolutely a few cases in which a weighted vest is not justified or is even counterproductive.
Attitude is important
For some people, they start with too heavy or a vest or the wrong fit or may already have a compromised attitude and orientation. So often we are in a forward position and have bowed via our phones and computer screens. A vest can make it worse, especially if you have tight chest muscles and weak muscles of the upper back. Make sure that your orientation with your shoulders is brought to the point, the core, the long and the neutral spine back.
Start slowly and gradually build up
I think it is so important to focus on consistency before adding intensity. For many people, they don’t go 30 minutes on most days of the week. I think this would be an excellent starting goal instead of concentrating on it, simply adding weight. Concentrate on a solid and consistent hiking routine before adding additional resistance.
If you are ready to get started, I would recommend a light weight (5-10% of body weight) and increase over time.
Activity selection
Different activities require different weight distributions. Ask yourself whether adding a weighted vest make sense for the activity you do. If you carry out strength training in the upper body, this may not be necessary (or helpful). For body weight work, such as litigation and squats, it may be a nice additional resistance if you set up firm form. With highly effective exercises (such as running), make sure to avoid injuries.
Do you know your limits
The joints, especially the knees and the ankles, can strain too much weight. You may also feel it in your back when it is too heavy for your body. This can also lead to a poor core stability and influence back pain, hips and pelvic floor function. In some cases it is simply not worth it. Concentrate on consistency and solid form before adding add -on resistance or stressors to your routine.
Listen to your body as always and avoid overload.
Advantages and disadvantages of weighted west
Professionals:
– Can build up strength, endurance and increase calorie burn.
– versatile for different workouts.
– easier to increase the intensity without changing the equipment.
Disadvantages:
– Inappropriate use can cause stress or injury.
– Not ideal for people with joint pain or injuries.
– needs time to adapt to the additional weight.
How to include a weighted vest in your routine
Here are some of my tips for beginners:
– Start walking or light body weight exercises. Try 5-10 minutes and see how you feel. Don’t be afraid to build up over time.
-gradually go to workouts with higher intensity such as lungs, squats or stairs.
As always, consistency is the key to building up strength without being overexposed.
My popular weighted vest
This is the weighted vest I used and loved. It was very inexpensive to Amazon and fits well, is durable and easy to adjust.
If you want a complete guide with my favorite wellness resources, Get the freebie and all information here.
So tell me friends: Do you wear a weighted vest with your training sessions?
Which fitness equipment or tools do you love?
Xoxo
Gina
