Weighted vest training can make any workout more demanding and, subsequently, more productive. Vests are available in different styles and weights and many models are adjustable so you can customize the intensity of your workout. Weighted vest training is popular with the military, firefighters, those working in law enforcement as well as hardcore exercisers such as mixed martial artists.
Muscular Endurance
Many exercises such as bodyweight squats, lunges and pushups are effective for developing your muscular endurance. Muscular endurance is your ability to generate low amounts of force for extended periods of time. Once you can perform a high number of repetitions, these exercises become less productive and long sets can take a lot of time to complete. Wearing a weighted vest makes these exercises more challenging and means that you can continue to reap the benefits despite your ever-improving levels of muscular endurance.
Improved Power
Athletes use jumping exercises to develop explosive muscle strength -- commonly called power. Because gravity is constant, this means that the difficulty of most jumping exercises remains constant also. This may limit your ultimate power development. Performing your jumping exercises while wearing a weighted vest increases the load placed on your muscles and makes this type of training more effective.
When you perform similar movements without your weighted vest you will feel much lighter. Performing jumping exercises while wearing a weighted vest is an advanced training strategy and one that should be introduced very gradually to minimize your risk of injury.
Cardiovascular Fitness
Cardiovascular fitness is the ability of your heart and lungs to meet the oxygen demands of your muscles. The greater the intensity of your workout, the more oxygen they need and the harder your heart and lungs must work. Wearing a weighted vest makes even the easiest cardio workout more demanding and therefore more productive. Walking, jogging, cycling and group exercise classes are all excellent examples of exercises that can be more demanding and therefore more productive by wearing a weighted vest.
Considerations
Weighted vest training makes many types of workout more productive but increasing the load placed on your muscles and joints also increases your risk of injury. To keep your risks as low as possible, start off by loading your vest with five to ten percent of your body weight and increasing gradually as you get accustomed to weighted vest workouts.
When you start weighted vest training, perform a slightly lower volume of work than usual and monitor your body for new aches and pains. If you experience any negative reactions to weighted vest training, reduce the weight, frequency and intensity of your workouts until you find your tolerance point and then gradually build up from there.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Dinosaur Training: Lost Secrets of Strength and Development"; Brooks D Kubik; 2006
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