Weighted vests are a training tool used by athletes and those trying to get in better shape. Different types of vests are made for certain activities. Some vests have a sleek design, these are made for sports and activities with more arm movement. Other vests have broad shoulders, designed for walking and running.
Significance
The Resistance Wear website explains that these vests are used by many major sport professional athletes. Weighted vests are used for strength and aerobic workouts and work many muscles in the upper body, lower body and core.
Speed
The first advantage of a weighted vest is improving your speed. You're tricking your body into believing you're heavier than you really are. When you take off the vest, your body will think the weight is still there. You'll be able to perform more explosively and at higher speeds. Incorporate conditioning and strength exercises into your workouts with a weighted vest.
Exercises
Another advantage of weighted vests is that they can be apart of many different exercises. The Fit Day website suggests running, exercises for your sport and weight lifting. When running where a lighter vest initially to avoid straining the joints. A vest can help your speed if you're training for a long-distance race. Vests can help push your body harder during free weight workouts. When working with free weights, your limbs work on lifting the weight while the vest provides resistance for the core. Additionally, use the vest for sports such as hockey, basketball and baseball. Performing the precise movements you'll be using during practices and games with resistance can improve your speed once the vest is removed.
Drawbacks
A common error when with the weighted vest is to not challenge your body enough. Do not just perform simple movements. If you are physically able to push your body to its limits, use the vest to make that happen. Weighted vests are not free and may not be affordable to everyone. When you're carrying more weight than you're used to your movements may not be as coordinated as before. Your body needs to get used to the weight. Start out with a weight you know you can handle.
Considerations
Consult a physician before using a weighted vest in your workout. If you play a sport, speak to your coach about what sport-specific exercises you can do to improve your strength and speed. The Coach R website suggests running in sand as an effective resistance exercise. If you choose not to use a weighted vest for health reasons, try this as a substitute.
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