Sharing some tips if you want to incorporate a weighing vest into your routine!
Hi friends! How is the week that treats you? We are in the 874th day of January and I am ready to continue lol. The family being sick, they are thrown from all our routines, but fortunately, they feel better and return to it.
For today’s post, I wanted to share something that I use in my own routine and have seen them in popularity: weighted vests! They can be a great way to add an additional stressor and challenge your fitness routine when used correctly. I wanted to discuss certain advantages, potential disadvantages and everything you need to know before incorporating a weighed vest into your routine. As always, check with a doctor before changing fitness changes. Honor your body and change if necessary. Here are some things to consider while wearing a weighed vest.
What is a weighted vest?
A weighed vest is exactly how it sounds: it is a vest that you can wear with different weights and sizes available. You can use them for a variety of activities, in particular, 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:
Addition of additional weight questions your muscles and your cardiovascular system, leading to increased strength and endurance.
Advantages of bone density:
Weighted vests can help strengthen bones thanks to weight activities. Research published in the Journal of Agging and Physical Activity has shown that the training of the exercise with weighted vests improves bone mineral density and muscular strength in menopausal women.
Improved calorie burning:
Wearing a weighted vest increases the intensity of training, leading to higher calories expenses. In this studyIndividuals carrying a vest that added 10% of their body weight burned many more calories than those who have no weight.
Improved posture and resistance to the heart:
Bringing weight on the upper body can activate the trunk muscles and encouraging better posture.
Things to consider while wearing a balanced vest
Although all this seems good and dandy, there are absolutely cases where a weighted vest is not justified or can even be counterproductive.
Matters posture
For some people, they start too heavy or a vest or the bad fit, or they can already have a compromised posture and alignment. So often, we are in a position leaning forward, bent on our computer phones and screens. A vest can worse things, especially if you have tight chest muscles and low -back muscles. Make sure your alignment is on the point with the shoulders down and the back, the committed nucleus, the long neck and the neutral spine.
Start slowly and gradually build
I think it is so important to focus on consistency before adding the intensity. For many humans, they do not walk 30 minutes most of the days of the week. I think it would be an excellent starting goal instead of focusing on simply adding weight. Focus on a solid and consistent walking routine before adding additional resistance.
If you are ready to start, I would recommend a light weight (5 to 10% of body weight) and increase over time.
Choice of activity
Different activities require different weight distributions. Ask yourself if the addition of a weighted vest is logical for the activity you do. If you do a strength in the upper body, it may not be necessary (or useful). For the work of body weight, such as slots and squats, it could be a nice additional resistance if you have a solid shape. For high impact exercises (such as running), be sure to take additional care to avoid injury.
Know your limits
Too much weight can cause tension on the joints, especially knees and ankles. You can also feel it on your back if it is too heavy for your body. This can also cause poor stability of the nucleus and can affect back pain, hips and pelvic floor function. In some cases, it is not worth it. Focus on consistency and solid shape before adding additonal resistance or stress factors to your routine.
As always, listen to your body and avoid overload.
For the advantages and disadvantages of weighted vests
Benefits:
– Can strengthen strength, endurance and increase the burn of calories.
– Versatile for different training.
– Easy way to increase the intensity without changing equipment.
Disadvantages:
– misuse can cause tension or injury.
– Not ideal for those with joint pain or injuries.
– requires time to adapt to additional weight.
How to integrate a balanced vest in your routine
Here are some of my advice for beginners:
– Start with walking or light exercises in body weight. Try 5 to 10 minutes and see what you feel. Don’t be afraid to develop yourself over time.
– progressively progress towards high intensity training such as slits, squats or stairs.
As always, consistency is the key to strengthening strength without overexploiting.
My favorite weighted vest
It’s the weighted vest I use and loved. It was very cheap from Amazon, and it is well, is durable and easy to adjust.
If you want a complete guide with my favorite wellness resources, Get the gift and all the information here.
So tell me, friends: do you wear a weighted vest with your training sessions?
What gadgets or fitness tools do you like right now?
xoxo
Gina
