What types of exercise & when should training weighted vests be used?
Weighted vests are ideal for all sorts of exercises due to the strength benefits they offer and should be incorporated into your routine if you're looking to build both muscular strength and stamina, for example, you can include them:
- During cardio workouts such as running, a weight workout, general gym fitness or you can use the vest for walking
- In your weight training routines, including dips to work your triceps, shoulders, and pecs, pull-ups to tone your biceps and back, muscle-ups to work the entire chest, and for the thighs, we suggest doing squats with one or both legs. For this, we recommend either 5kg 10kg 15kg, or 20kg.
- A lighter weight vest can also be safely used for long walks to help improve your endurance but should be used with care when running training, weight loss training, or weighted lifting.
By upping the weight increments when doing your aerobic activities you add vital additional resistance to your routine, making the fitness training vest a piece of equipment that's not just an affordable vest, but is key for pushing you to optimum performance.
Never go above 10% of your body weight for weighted vest exercises
The recommended weight range for a weighted vest is between 4 to 10% of your body weight. This will enable you to improve your workout performance without increasing your injury risk. Especially when performing regular squat and split squats.
If you choose a training vest that is too heavy, it can put additional strain on your joints, especially when running or walking. Some people will choose vests that are heavier for bodyweight workouts but this is usually not recommended unless you know what you're doing.
Is a 20KG adjustable weight vest too heavy for a beginner?
Even professionals used to high-intensity fitness training sessions will usually find a 20kg weighted vest a challenge after a short period of time, and so this weight should never be used for running as it creates a lot of stress on joints, especially if you're performing a CrossFit workout.
Instead, beginners should start with a more lightweight vest and slowly build up to using heavier weights. This will help your fitness levels steadily improve whilst also reducing your injury risk.
Will training with a 10kg weighted vest will prevent your body from stagnating?
Yes. If you've been into strength training or CrossFit for any period of time, you'll know that your body will adapt to specific exercises over time and plateau. It effectively gets used to the same weights and the same movements. This is where a weighted vest comes into it's own because it combats muscle memory and keeps your body guessing and gaining strength via progressive overload, especially when your home workout involves exercises such as push ups.
It will essentially shock everything from your fat cells to your biceps and triceps into continuing to learn that they must keep growing and getting stronger.
Cardiovascular benefits from using a fitness training vest
It also goes without saying that by adding extra weight to your run, you increase your cardio health. The extra weight within the vest will force your heart and muscles to work that little bit harder, which in turn will quickly increase and prime your body's efficiency.
Changing or adding to the weight of your CrossFit vest
What you want from your fitness weighted vest might change from workout to workout. That's why we've designed our vest so that you can change the weight of your vest to suit your needs.
The needs and weight of the vest will vary from individual to individual, activity to activity, and how much experience you have when it comes to bodyweight training and sport in general. Your current fitness levels will dictate the weight of the vest you choose. For example, if your training includes CrossFit wods such as Murph, or incorporates pull ups, press ups or gymnastics on a regular basis then you should consider going for a heavier 20kg or 30kg adjustable weighted vest, but if you're new to strength training then a lighter weight such as a 10kg vest might be better, to begin with. Choosing a lighter weight will allow and help your body to adjust until it builds up enough stamina to cope with heavier weights during exercise.
If bodybuilding workouts are more your style then you should definitely be looking to add the heaviest weights (and maybe a dipping belt) to the vest and adjust the weight depending on your workout.
This body weight vest is designed with adjustable vest weights at its core, so you can adjust the max weight by adding additional weights, making it a much more affordable strength training item than regular vests, and a better fit for most body types.
However, although the max strength of the vests is high, this is a military weight vest that's designed primarily for tactical fitness and we don't recommend using more than 10kg.