Weighted vests are utilized by individuals to advance their training by adding additional resistance. They can be used during exercise activities including walking, running and jumping. The weight and design of the weighted vest is altered based on your fitness needs and the degree to which you progress throughout your workout. Since these weighted vests are relatively new, there is much concern regarding how safe they are for you to incorporate them into your fitness activities.
Significance of Resisted Training
Resisted training involves the use of weighted vests to assist with the development of speed, strength and power. Improving these fitness components requires a program that incorporates variables such as strength training, power exercises and running mechanics as described by the National Strength and Conditioning Association. As you improve upon these fitness components, you will experience advances in other components such as your body composition, resting heart rate and flexibility.
Benefits of Weighted Vests
The benefits associated with weighted vests and exercise proves the advantages of incorporating them into your fitness programs. VerticalJumping.com notes the vests' added weight tricks your central nervous system into believing that you have added extra weight, reasoning your body has to learn to adapt. After training with the weighted vest, you will notice improvements in your overall performance when the vest is taken off.
Safety Concerns
As with any workout, safety is the main concern when using a weighted vest. If this is your first time using a weighted vest, it is recommended that you contact a trained fitness professional to make sure you are using it correctly. Safety concerns include selecting the correct-size vest, choosing the appropriate weight and performing the accompanying exercises correctly. If you feel any pain or discomfort while exercising, it is best to stop and contact your physician.
Considerations
Since the added resistance of a weighted vest increases the intensity of your workouts, it is important you take certain considerations into account. VerticalJumping.com suggests choosing a weighted vest no more than 10 percent of your current weight. This allows for your body to become adjusted to the added weight before additional progression. When choosing the exercises to implement with your weighted vest, it is important that you can perform the exercises properly prior to adding the weighted vest.
Exercise Circuit
It would be most beneficial for you to use a weighted vest for exercises such as jumping, body weight resistance and speed work. Examples of these exercises include squats, lunges, stair climbing, tuck jumps, pull-ups and sprint interval training as suggested by the FitDay website. Complete three sets of this circuit. Perform each exercise for 30 seconds and then take a 30 second rest.
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