Are you looking for a way to switch up your normal workout routine? There are a number of things you could do, but have you ever considered using a weight vest?
First, can your body support extra weight?
Before using any kid of new equipment, it is imperative to make sure that you can use it properly to avoid injury. A weight vest should only be incorporated into your workout if you can already execute correct form and technique. If you add a weight vest to improper form, you will only be subjecting yourself to injury.
Start out small and build as you go.
While it is tempting to start working out with a heavy weighted vest in an attempt to quickly see it’s effectiveness, this is dangerous. Incorporating a weight vest into your treadmill workout uses your muscles in a totally different way, and for this reason it is imperative that you start out with a light weighted vest to allow your muscles time to adjust to this new addition to your workout. Begin by using three to five pounds, it may not seem like much but your muscles will definitely be able to tell a difference. As you get stronger you’ll be able to add more weight.
Adding weight strengthens your bones.
Brock Christopher, a CPT who works for Atlanta’s Porsche Human Performance as a strength coach explains that by adding extra weight to your normal workout you are encouraging a stronger musculoskeletal system which allows your bones to become denser and stronger to compensate for the extra weight.
Who should be using weight vests?
Weight vests are perfect for athletes who depend on explosive power like football, volleyball, and baseball players. They are also great for sprinters who need acceleration and as Christopher explains they are also ideal for “amping up shorter cardio routines” because they have been proven to increase metabolic cost of exercises as simple as walking. This means that weight vests are a perfect addition to your treadmill workout because whether you’re a sprinter looking to increase your acceleration or if you simply want to get more out of your walk, a weight vest will help you with these aspirations.
Which vest is best?
There are a number of vests to choose from. They vary not only in weight (obviously) but also size, fit, fabric, and more. Try on multiple vests and do a bit of walking or lunges in your vest to see if it rubs uncomfortably. Brock Christopher recommends the SKLZ weight vest because it wraps around higher on your torso and allows you to add anywhere from 1 to 10 pounds, giving you the freedom to adjust your vest as you become stronger.
When wearing your vest make sure that you give yourself ample breathing room, “As a general rule of thumb, it should be difficult, but not impossible, to slide your full hand underneath the vest” says Christopher. If you’re wanting to improve your strength and density of your bones, a weight vest is the perfect addition to your treadmill workout.