Share some tips if you want to incorporate a heavy vest in your routine!
Hello friends! How is the week treating you? We are on January 874 and I am ready to advance hahaha. With the sick family, all our routines have been removed, but fortunately they feel better and return to it.
For today’s publication, I wanted to share something that I have been using in my own routine and that I have seen them increase in popularity: Weighted vests! They can be an excellent way to add an additional stress and challenge your physical conditioning routine when used correctly. I wanted to talk about some benefits, possible inconveniences and everything you need to know before incorporating a heavy vest in your routine. As always, consult a doctor before making any physical condition change. Honor your body and modify as necessary. Here are some things to consider while wearing a heavy vest.
What is a weighted vest?
A heavy vest is exactly how it sounds: it is a vest that can be used with different weights and sizes available. You can use them for a variety of activities that include walking, running, strength training, body weight exercises, even tasks.
Benefits of wearing a weighted vest
These are some of the potential benefits of using a heavy vest.
Improve strength and resistance:
Add additional weight challenges your muscles and your cardiovascular system, which leads to greater strength and resistance.
Bone density benefits:
Weighted vests can help strengthen bones through weight activities. Research published in the Aging and physical activity magazine He demonstrated that exercise with weighted vests improved bone mineral density and muscle strength in postmenopausal women.
Improved calorie burning:
Using a weighted vest increases the intensity of training, which leads to a higher calorie expense. In this studyPeople who used a vest that added 10% of their body weight burned significantly more calories than those who did not use any weight.
Improved Posture and Central Force:
Bringing weight at the top of the body can activate the central muscles and foster a better posture.
Things to consider while wearing a heavy vest
While all this sounds good and elegant, there are absolutely some cases in which a weighted vest is not justified or can even be counterproductive.
Posture Matters
For some people, they start too heavy or a vest or incorrect adjustment, or they can already have a compromised position and alignment. Very often we are in a forward inclination position, hunched over our phones and computer screens. A vest can get worse, especially if you have tight chest muscles and weak muscles from the top of the back. Make sure your alignment is in point with your shoulders down and forth, the core committed, the long neck and the neutral column.
Start slowly and gradually build
I think it is very important to focus on consistency before adding intensity. For many humans, most of the days of the week do not walk 30 minutes. I think this would be an excellent initial objective instead of focusing on simply adding weight. Grant in a solid and consistent walk routine before adding additional resistance.
If you are ready to start, you would recommend a light weight (5-10% of body weight) and the increase over time.
Choice of activity
Different activities require different weight distributions. Ask whether adding a weighted vest makes sense to the activity you are doing. If you are doing strength training at the top of the body, it may not be necessary (or useful). For body weight work, such as lunge and squats, it could be a good additional resistance if it has a solid shape configured. For high impact exercises (such as running), be sure to take care of more to avoid injuries.
Know your limits
Too much weight can cause tension in 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 little central stability and can affect back pain, hips and pelvic floor function. In some cases, it simply is not worth it. Grant in consistency and solid form before adding any additional resistance or stressors to your routine.
As always, listen to your body and avoid overloading.
Pros and cons of weighted vests
Pros:
– You can develop strength, resistance and increase calorie burning.
– versatile for different training.
– Easy to increase the intensity without changing the equipment.
Cons:
– Inappropriate use can cause tension or injury.
– It is not ideal for those with joint pain or injury.
– It requires time to adapt to the additional weight.
How to incorporate a weighted vest in its routine
These are some of my advice for beginners:
– Start with body weight or light exercises. Try 5 to 10 minutes and see how you feel. Do not be afraid to accumulate over time.
-Reera gradually to more intensity training such as lunge, squats or stairs.
As always, consistency is key to developing force without extension.
My favorite heavy vest
This is the weighted vest I’ve been using and loving. It was very economical on Amazon, and fits well, it is durable and easy to adjust.
If you want a complete guide with my favorite welfare resources, Get the gift and all the information here.
So tell me, friends: do you use a heavy vest with your training?
What fitness devices or tools do you love at this time?
Xoxo
Gina
