Weight vests are more commonly used by athletes in conditioning facilities than by the general public in a local gym. These vests can provide benefits for all age groups and the recreational exerciser, too. Weight vests may be purchased on-line and are built to distribute weight more evenly than a loaded back pack.
Lower Body Exercises
According to 2004 article by Jennifer Slawta, Ph.D, and Roberta Ross, published by the American College of Sports Medicine, using a weight vest during lower body and jumping exercises prevents the loss of bone mineral density in the hips of postmenopausal women. Such training also increases muscular mass, muscular power, muscular strength and balance. Include lunges, squats, heel raises and toe raises with a weight vest to prevent bone loss. Add squat jumps after one to three months of weight vest training.
Walking
If you want to burn more calories, use a weight vest while walking. According to 2010 study by Kristine Fallon and colleagues, published by the National Strength and Conditioning Association, using wearable weights increases the amount of energy expenditure, or the amount of calories you burn.
Body-Weight Training
Body-weight training is convenient to do at home and primarily involves closed-chain exercises. Closed-chain exercises are those in which the anchored body part, usually the hands and feet, do not move. These exercises are more functionally beneficial for you because they closely mimic everyday activities. Weight vests can be used to increase the resistance of body-weight exercises such as push-ups, pull-ups, squats and lunges.
Endurance Running
Running efficiency takes into account the length of your stride. Your running speed is determined by your stride length and stride rate. According to a 2008 to study by Jonathan Esteve-Lanao and colleagues, published by the National Strength and Conditioning Association, running-specific exercises including running with a weight vest maintains the stride length of endurance runners. To improve the speed and ease of your runs, use a weighted vest for some of your running workouts.
Jumps and Sprints
If you wear a weight vest throughout your waking hours, you have an increased chance of improving your jump height and your sprint speed. According to 1996 study by William Sands and colleagues, published by the National Strength and Conditioning Association, hyper-gravity training or training with externally increased body weight, improved the vertical height jump of female track and field athletes. These athletes used a weight vest from morning til night and continued with their normal training programs. The weight was progressively increased over three weeks. Recreational exercisers can certainly benefit from a weight vest to improve their personal fitness performance.
References
- Health & Fitness Journal; Exercise for Osteoporosis Prevention; Jennifer Slawta, Ph.D. et al; Nov./Dec. 2004
- Journal of Strength and Conditioning Research; The Impact of Wearable Weights; Kristine Fallon et al; Jan. 2010
- Strength and Conditioning Journal; Bodyweight Training: A Return to Basics; Jeffrey Harrison, CSCS, NSCA-CPT; April 2010
- Jrnal of Str. & Cond. Res.; Hypergravity Training; Silliam Sands et al; Feb. 1996
- Jrnl of Str. & Cond. Res.; Running-Specific Periodized Training; Jonathan Lanao et al; July 2008
Member Comments