A training weight vest is a piece of exercise equipment which helps make cardiovascular and bodyweight workouts more effective. It is worn around the torso (like a vest) and has pockets situated throughout the vest which can hold square weights. It’s main goal is to provide extra weight and resistance during workouts in order to make the body “think” that it weighs more than it really does.
Here are some quick everyday workouts you can do with a weighted vest.
A quick 20 minute run around your neighborhood while wearing your vest is a very effective early morning workout. After a couple of weeks of consistent running, you will feel more energized each day.
There are specialized weight vests that can be used in the pool. Putting one on and using it while doing laps can make your swim more effective. Remember to increase the number of laps as you go along.
These exercises are the ones that use your body’s own weight as resistance. With a weighted vest, the resistance is increased and the workout becomes more intensive.
With your hands on your hips and your feet shoulder width apart, lunge forward with your left leg so that your foot is flat on the floor. The left lower leg should be perpendicular to the floor while the left upper leg should be parallel to the floor. Beginners should start with 10 to 15 lunges for each leg. (You can also choose to wear leg weights to further intensify the workouts.)
2. Push Ups
Performing this exercise with a vest on will really strengthen your arms shoulders. Just be sure that you have the right form. Keep your back straight throughout the exercise.
3. Pull Ups
It is a good idea to build upper body strength slowly. So be sure you do some barbell weights exercises before going straight into a pull up. Wearing a vest will greatly intensify this workout, though.
Remember to slowly increase the weight on the vest as your exercises become easier. Increasing the weight will intensify your training. By constantly challenging your body to perform better, it will get in better shape.
When doing bodyweight exercises as part of your strength training, you will find that you are much stronger and faster with your vest off because your body is used to having more resistance. This is one of the reasons why weighted vests are perfect for those who are strength or speed training for a sport.
With a training weight vest, the simplest exercises become more effective. This is what makes it perfect for quick early morning exercises. Now, you don’t have to feel like the small exercises you do don’t count. Your weighted vest can make it so that they matter even more!