Of all the different types of workout equipment out there, there is no doubt that a weighted vest is one of the most effective and efficient. Even in less intense workouts such as walking uphill, studies found that individuals burned about 6% more calories when they had a weighted vest while engaging in the same exercise. The extra mass of the weighted vest makes a significant difference as it puts more pressure on the muscles during training, intensifying muscle activity and increasing muscle strength and growth. However, experts point out that care must be taken to put on the weighted vest appropriately and with proper form. Despite all its benefits, the extra mass of a weighted vest can cause health and safety problems if care is not taken to put it on appropriately or engage in the right exercises. This blog will discuss five considerations and precautions to take in your weighted vest to ensure safety during fitness.
1. START LIGHT
The first rule for every beginner using weighted vests is to start with a light weight and gradually increase the weight over time. According to expert advice, beginners must pick a weighted vest that measures about 5-10% of their body weight. Gradually, in weeks and months, you can increase the weight as your muscles grow more acclimatized to the weight.
Putting on a weighted vest too heavy is ill-advised, especially at the beginning. It can place unnecessary strain on the muscles, affecting your health and the efficiency of the workout results, especially in the long term.
2. FOCUS ON PROPER FORM
Proper form is crucial to maximizing the effectiveness of workouts and getting faster results. Getting the form and technique right ensures that the correct muscles are targeted and you are using the proper range of motion. The extra weight of a weighted vest can throw you off balance and alter movement patterns, thus impacting your workout's effectiveness.
To avoid this, focus first on proper form. Practice the exercises first without the extra weight of the vest to ensure that your form is correct. When the exercise is thoroughly mastered, it becomes easier to maintain form, even with the added weight of the vest. Failing to maintain good form can reduce the workout's effectiveness and put the individual at risk of injury.
3. HEALTH AND SAFETY FIRST
For most people, investing in a weighted vest is an act of determination that shows resolve, passion, and commitment to accomplishing their fitness goals. However, passion and resolve must always be tampered with wisdom and reason. It is essential to pay specific attention to how the body responds to the extra weight imposed by a weighted vest. Pay particular attention to any additional and unusual pain, fatigue, or discomfort when the vest is on, and if an exercise feels too painful and leads to extreme fatigue or discomfort, do not hesitate to reduce the weight or skip that particular exercise. It is unwise to try and push through all pain: in the case of a weighted vest, pain could be a sign that one needs to scale back and proceed more gradually.
4. FOCUS ON CARDIO
Low-intensity cardio exercises are ideal for anyone trying to get into the practice of incorporating a weighted vest into their fitness routine. “Cardio” is an umbrella term for any activity that causes you to breathe harder and increase in heartbeat.
Even low-intensity activities such as jogging or walking up a hill all count as cardio, and because they are less generally less intense than gym workouts, a beginner would find them feasible and more accessible to start while they build the tolerance to engage in more intense exercises. A perfect example of cardio to do with a weighted vest would be light jogging or walking when wearing the vest.
5. ALLOW FOR RECOVERY
One common effect of using a weighted vest for exercise is that the extra weight causes quick and acute fatigue. It is advisable, especially for beginners, to allow their muscles an appropriate amount of time to rest and recover from the strain. Avoid wearing the vest for consecutive days and only use it a few times per week, especially at the beginning.
TYPES OF EXERCISES TO AVOID FOR A BEGINNER
Weighted vests are incredibly versatile and can be incorporated into the performance of most exercises. However, anyone starting with weighted vests should take a slow and steady approach, allowing their body to gradually adapt to the added weight. For optimal safety and health, it would be best to approach the following exercises with caution or avoid them.
1. HIGH IMPACT EXERCISES
Exercises such as running, jumping, plyometrics, and burpees are referred to as “high-impact” because they involve a lot of demanding movements and can exert a lot of force on the muscles and bones. With a weighted vest, the impact on the bones and muscles is significantly increased, so it often takes a lot of practice to build up the resilience to perform high-impact exercises. For beginners, conducting high-impact exercises with a weighted vest could put significant pressure on their joints and muscles, thus putting them at risk of injuries.
2. OVERHEAD EXERCISES
Overhead exercises include overhead carries and overhead presses, which involve lifting or throwing an object above the head to build arm strength and body coordination. Conducting overhead exercises with a weighted vest can put a beginner in danger because the extra weight can easily upset body balance and stability. This can cause the object being carried to swing the wrong way or slip off, putting the individual and others at risk.
Purchasing a high-quality weighted vest is another essential way to ensure safety and health. As a major fitness equipment provider, Zelus Fitness provides invaluable tips on identifying and purchasing a top-quality weighted vest.
The Zelus Adjustable Weight Vest, for example, is an incredible workout equipment with 20 iron sandbags weighing 0.5 kg each that can easily be slid into the 20 pockets around your torso, adding up to 10 kg to your workout. The Zelus vest offers incredible flexibility, allowing you to dial in the suitable intensity while you work with kettlebells, dumbbells, pull-up bars, and more to build a more robust core and supporting muscles. With its adjustable straps, you can wear it if you're running on a treadmill, jogging outside, or cycling to burn more calories. Add this weighted vest from Zelus to your cart and training regime, and take the next step to a healthier life today!
Zelus collection has a variety of exercise equipment and accessories, including ab machines, yoga balls, and yoga swings to direct you on your fitness journey. In addition to Zelus material, customers also benefit from workout tips and information and more invaluable information for those just beginning their workout journey, and some key exercises to do with a weighted vest.