At first glance it could look like a tactical vest suited for military drills, and while this is somewhat true, the actual nature of a weighted vest is to give power and a series of other advantages to strength training and fitness.
Obviously, weighted vests are there to add additional weight and resistance to your movements, and the final purpose is to enhance and develop your benefits.
Utilizing a weighted vest is far more beneficial than wearing a rucksack fully piled up with unspecified loads, as most vests are perfectly secured around your upper body, guaranteeing a perfect fit for different movements.
By increasing the weight of your body weight during fitness, sports and other physical activities, your body is forced to work harder. This means each move will require more detectable energy.
A 2018 Study showed that adding 10% of your bodyweight through a vest can essentially burn a higher number of calories than conveying 5% of your body weight or utilizing no stores utilizing every single under the sun mean.
The best weighted vests will offer you choices to increment or diminish the vest’s weight with either plates or blocks.
What Can You Do With Your Weighted Vest?
The simple a fastest answer is basically all bodyweight bassed excersizes and workout routines you could think of. From simple push-ups, to full body funtional training. A weighted vest will level up the difficulty for all of these activities, even running or moving to strengthening sports like Calisthenics.
Most expectedly, they are utilized for:
Enhancing weight loss effects during conditioning exercises
Resistance load while running or doing drills
Building muscle through bodyweight training, doing pull-ups, push-ups and squats
These extra features should, while picking the right weighted vest, include:
The Weights — loads are sometimes made using either metal or sand and can come in bars, pockets or plates. And please do yourself a favor and choose a vest that has a compact design, where the loads of weights, being it plates or blocks, don’t move around while performing your training.
Weight scaling — your preferences for either a heavy or lighter vest will be the foundation for the sort of activities you are including it for.
Style, fit and durability are very important features — along with how breathable it is, flexibility and quality.
We’ve featured the KINETIK VX1 because it is everything that is expected to find, considering its adjustability, quality and fit.
The vest scales from 1-15kg with the included 16 weight blocks, and it is perfect for both older teens and adults, due to the adjustable waist strap.
With 16 secure pockets for the extra 1kg strong metal bar loads, you have both perfect control and possibilities over how heavy you load up the vest for your exercises.
A velcro lock secures each of the 16 weight pockets, in pairs of 2 x 4 + 4 stacks across the front and back.
At a total weight of 15kg, this vest can push yourself to the edges of your training, with enhanced results in both strength, endurance and even calories burnt during every workout routine.
This vest is in the pricier range of products availble on the market, but the design and quality makes up for it, since there is nothing more unpleasant than being bothered during a movement by your weighted vest moving around. The KINETIK VX1 vest has been run of the mill for a great and secure fit that embraces your body to perfection.
Besides from the great design, the weight blocks themselves are likewise more adaptable than more prominent and stiff weight vest plates, making it flexible and an ideal fit for all body types.
KINETIK offers free weighted vest workouts that you can download or read online. For more inspiration and motivation, you can similarly follow KINETIK on Instagram where they share their clients’ efforts with their entire line of equipment.
How Heavy Should A Weighted Vest Be?
The weight of the vest should be equal to what you’re striving to accomplish. If a giving activity is already at a high difficulty level for you, then add less weight to your vest, it is as simple as that.
Despite the general research, you will quickly learn that the heavier you go, the greater and faster your results will be, as long as you keep yourself injury free, here practice makes perfect along a few simple try outs with less weight than what you know you can handle.
According to the general research of weighted bodyweight training 10% of your total body weight is more than enough for burning calories and making muscle gains, for more info continue reading here.
Coming up next are a couple of proposed loads for various activities:
Running and cardio, 2.5-5kg is recommended to help catch
5-10kg is recommended for strength and muscle building
10-15kg can be utilized assuming you have proactively made experience working with weight and have the right degree of strength
In any case, pick a weight load that fits your experience and needs. And remember to slow down your workout or decrease the weight if the load becomes overwhelming.
For running and cardio, two or three spots in the level of 2.5 and 5 kg will add a satisfactory degree of difficulty.
5 – 10kg will finish the work for strength sorting out and muscle building.
Go for 15kg if you have the right experience working with weighted weights and have a base degree of strength and muscle.
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