Sharing some tips if you want to install a measured vest into your routine!
Hi friends! How is a week treated? We are in 874 January and I am ready to go to lol. Because Fam is ill, all our routines have been rejected, but fortunately they feel better and return to it.
For today’s post, I wanted to share something I used in my routine and I saw them increase in popularity: with weighted vests! They can be a great way to add extra stressor and cause your fitness routine when used properly. I wanted to talk about some advantages, potential disadvantages and everything you need to know before I include a measured vest in my routine. As always, check with your doctor before making any changes in fitness. Respect your body and modify as needed. Here are some things that need to be taken into account while wearing a bold vest.
What is a weighted vest?
Vagani vest is just sounding: is a vest that you can carry with different weights and sizes. You can use them for various activities, including, walking, running, strength training, body weight exercises – even jobs.
The benefits of using a weighted vest
Here are some of the potential benefits of wearing a daring vest.
Improve strength and endurance:
Adding extra weight causes your muscles and a cardiovascular system, leading to increased strength and durability.
Benefits of bone density:
Feding vests can help strengthen the bones of weight activities. Research published in Journal of Aging and Physical Activity They showed that training training with weighted vests improves bone mineral density and muscle strength in postmenopausal women.
Improved calorie burning:
Wearing a weighted vest increases the intensity of training, leading to higher calorie costs. In this studyIndividuals carrying a vest that added 10% of their body weight burned significantly more calories than those who had no weight.
Improved Holding and Core Power:
Carrying weight on the upper body can activate the nucleus muscles and encourage better posture.
Things to consider while carrying with a weighted vest
Although all this sounds okay and dandy, there are absolutely some cases in which a weighted vest is not justified or even may be counterproductive.
Holding is important
For some people, they start with a heavy or vest or wrong fit, or have already had a threatening posture and alignment. So often we are in a bowl position, eroded by our phones and computer screens. The vest can worse it, especially if you have tight chest muscles and the weak muscles of the upper back. Make sure you match the shoulders down and back, the core engaged, long door and spine neutral.
Start slowly and gradually building
I think it’s so important to focus on consistency before adding intensity. For many people, they do not walk 30 minutes most of the day of the week. I think this would be a great initial goal, instead of focusing on easy weight adding. Focus on a solid and consistent walking routine before adding additional resistance.
If you are ready to start, I would recommend a slight weight (5-10% of body weight) and increase over time.
Choice of activity
Different activities require different weight distribution. Ask yourself if there is a weighted vest to make a sense of the activity you do. If you do the top of the top of power, it may not be necessary (or useful). For body weight, such as lungs and squats, it could be a nice additional resistance if you place a solid shape. Be sure to worry about exercises with great influence (like running) to avoid injury.
Know your borders
Too much weight can cause strain on the joints, especially the knees and ankles. You can also feel it in your back if it is too heavy for your body. This can also cause poor core stability and can affect back pain, hips and the function of the pelvic floor. In some cases, this simply is not worth it. Focus on the consistency and a solid shape before adding any extra resistance or stressors to your routine.
As always, listen to your body and avoid overloading.
Advantages and Disadvantages of weighted vests
Pros:
– It can build strength, durability and increase calorie burning.
– Versatile for different exercises.
– An easy way to increase intensity without changing equipment.
Against:
– Improper use can cause strain or injury.
– Not ideal for those with pain or joint injuries.
– It takes time to adjust to extra weight.
How to include a weighted vest in your routine
Here are some of my beginners tips:
– Start walking or lightweight exercise. Try 5-10 minutes and see how you feel. Don’t be afraid to accumulate with time.
-They progress upstairs to a higher intensity training such as lungs, squats or stairs.
As always, the consistency is key to building strength without excessive expression.
My favorite vest
This is a weighted vest I used and loved. It was very cheap from the Amazon, and it fits well, is durable and easy to adjust.
If you want a full guide with my favorite wellness resources, Get free and all information here.
So tell me, friends: Do you wear a weighted vest with your training?
What fitness devices or tools do you like right now?
xoxo
Gina
