Top 3 Reasons to Incorporate Weight Vests into Your Training
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Top 3 Reasons to Incorporate Weight Vests into Your Training
Tired of feeling bored with your workouts? Or Perhaps the same old routines aren't quite getting you the results you want? If it’s time to add some variety and new challenges into your training, then the Xpeed Weight Vest might be just the ticket! Why? It’s a versatile training tool that can help break free from workout monotony and achieve extraordinary results along the way.
A question we recently received in our Xpeed Survey via Tom in Mildura, got us diving into everything weight Vests. Tom asked "Would a weight vest be good for a beginner"?
Weight vests are great for beginners when used correctly and with appropriate weight loads. It's essential to start with lighter weights and gradually increase as your fitness level improves to avoid strain or injury.
Generally speaking, walking with a weight vest is a good place to start, then you can gradually change the terrain (Rucking) or add to exercises in your workout routine.
Below is our Top 3 Reasons To Incorporate Weight Vests Into Your Training Regime.
1). Intensify Your Workouts:
Depending on the size of vest you have, the removable weights in our 3 styles of Xpeed Vest, allows you to add up 10, 20 or 30 kgs of resistance, making it ideal for intensifying a wide range of exercises. For example, take your bodyweight squats to the next level by incorporating the weight vest. The added resistance challenges your muscles more, leading to greater strength gains and improved muscle endurance.
2). Boost Calorie Burn and Endurance:
Wearing a weight vest during cardio exercises such as walking, running, or cycling can significantly increase calorie expenditure. As you carry extra weight, your body works harder, leading to a higher calorie burn. Additionally, wearing a weight vest during endurance activities like hiking or rucking can help improve your stamina and cardiovascular fitness over time. Below is an example workout with the 10kg Weight Vest.
Xpeed Weight Vest Workout
Workout by Tayla Goody
Workout Example:
If you're new to the world of working out with a Weight Vest, friend of Xpeed and personal trainer, Tayla Goody has provided this example.
Warm-up: 5 -10 minutes of dynamic stretches, such as active hamstring stretches, hip thrusts and loop band walking.
The workout: This workout is based on a circuit style. Complete each exercise one after the other, followed by a 1 minute rest. Repeat 3 - 4 times.
A1 -Bodyweight squats with weight vest: 3 sets of 12 reps
A2 - Push-ups with weight vest: 3 sets of 10 reps
A3 - Lunges with weight vest: 3 sets of 10 reps per leg
A4 - Sit Up with weight vest: 3 sets of 30 seconds
A5 - Mini squat jumps with weight vest: 3 sets of 8 reps
Cool-down: 5 minutes of static stretching
3). Embrace the Rucking Trend:
Rucking, or walking with a weighted backpack, has gained popularity in recent years as an effective full-body workout. The Xpeed Weight Vest offers a convenient alternative to a backpack, allowing you to evenly distribute weight across your body. Whether you're rucking for fitness, training for an event, or simply exploring the outdoors, the weight vest enhances the rucking experience by providing stability and comfort.
What does the research say?
The good news, there’s a bunch of research on the benefits and impacts of weight vests on your training. These benefits span across various aspects of your physical performance as well. Here are some key findings based on scientific studies:
Improved Cardiovascular Fitness: Several studies have shown that wearing a weight vest during your cardio workouts can lead to improvements in cardiovascular fitness! For example, a study published in the Journal of Sports Science & Medicine found that wearing a weighted vest during treadmill walking increased heart rate, oxygen consumption and calorie expenditure, indicating a higher cardiovascular demand compared to walking without the vest.
Enhanced Lactate Threshold: Firstly what is lactate threshold? This refers to the intensity of exercise at which lactate accumulates in the blood. Training with a weight vest at higher intensities can help improve the body's ability to buffer and clear lactate, which delays the onset of fatigue and improves your endurance. A study published in the European Journal of Applied Physiology demonstrated that high-intensity interval training (HIIT) with added weight (including weight vests) led to significant improvements in lactate threshold and overall endurance performance.
Muscular Strength and Endurance: Weight vests help enhance strength and endurance, especially in bodyweight exercises like squats, lunges, push-ups and pull-ups. Research published in the Journal of Strength and Conditioning Research showed that participants who performed bodyweight exercises with a weight vest experienced greater gains in muscle strength and endurance compared to those without the vest.
Bone Density and Osteoporosis Prevention: It’s well known that weight-bearing exercises, including those performed with a weight vest, can contribute to increased bone density and reduced risk of osteoporosis. Studies have suggested that wearing a weight vest when walking makes you look like a bad-ass, they also showed that the mechanical stress applied by the extra weight stimulates bone remodelling and adaptation, leading to stronger bones over time.
Conclusion
So with all of that being said the solution to your workout woes might be simpler than you think. By adding functional tools like the Xpeed Weight Vest to your training arsenal, you're not just adding resistance; you're injecting new life and excitement into your workouts.
Articles & FAQs
Make informed decisions as you Build A Better Body with Xpeed
Weight vests can be safe for beginners when used correctly and with appropriate weight loads. It's essential to start with lighter weights and gradually increase as your fitness level improves to avoid strain or injury.
Generally speaking, walking with a weight vest is a good place to start, then you can gradually change the terrain or add to exercises in your workout routine.
HOW DO I CHOOSE THE RIGHT WEIGHT FOR MY WEIGHT VEST?
The right weight for your weight vest depends on your fitness goals and current fitness level. It's recommended to start with a weight that feels challenging but manageable for your chosen exercises. Consult with a fitness professional for personalised guidance.
CAN I WEAR A WEIGHT VEST DURING ALL TYPES OF EXERCISES?
While weight vests are versatile, not all exercises may be suitable for wearing a weight vest. It's generally safe for exercises like bodyweight squats, push-ups, lunges, and cardio activities. Avoid wearing a weight vest for exercises that may strain your joints or compromise form.
HOW DO I CLEAN AND MAINTAIN MY WEIGHT
Cleaning and maintaining your weight vest is essential for its longevity and hygiene. In general, you can wipe down the exterior with a damp cloth and mild soapy water. Allow it to air dry thoroughly before storing it in a cool, dry place. Avoid machine washing or exposing the weight vest to harsh chemicals.
WHAT'S THE DIFFERENCE BETWEEN WEIGHT VESTS WITH MULTIPLE WEIGHT POCKETS AND PLATE-LOADED VESTS
Weight vests with multiple weight pockets, like the Xpeed Weight Vest, offer several advantages over plate-loaded vests. Firstly, the removable weights in multiple pockets contribute to less shifting during workouts, ensuring a more stable and secure fit. This helps maintain proper form and reduces the risk of discomfort or distraction.
Secondly, the design allows for a snug and ergonomic fit, enhancing comfort and performance during exercises. The multiple pockets also enable the vest to accommodate a wider range of body types compared to flat or slightly curved plate that sticks out from the body. Lastly, the use of removable weights allows the Xpeed vest to be shorter in length, preventing bouncing on the stomach area and providing a more streamlined and comfortable experience.
Author
Simon Mitchell
Written by Xpeed Brand Manager, Simon Mitchell. Simon has a Bachelor of Human Movement, is a certified FMS trainer and has worked in the fitness industry since 2003. Simon started his fitness journey as a trainer with iNform Health and Fitness before moving into commercial radio and then back into fitness with Bodyism in the United Kingdom and Australia. A career highlight was being one of Daisy Ridley's personal trainers on Star Wars IX - The Rise Of Skywalker.
Education
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