The idea of the weighted vest is to crank up the volume on your plyometric exercises or workout in general by training the body to exercise at a weight that is heavier than the body is accustomed to. The added weight helps your body to improve your strength, power and quickness. By increasing your weight you also increase your resistance reprogramming your muscle fibers to reap the benefits.
Progress in training
There’s no such thing as a free lunch in training. A weighted vest is one way of adding more challenge and resistance to your non-machine workouts like at home. A weighted vest is not meant to be worn while you are doing your daily errands, use of the vest is to perform an isolation of movement, dips. squats or push-ups, for example. It can be worn while you are walking or running and skating. Before adding the weighted vest to your workouts you should be able to do one exercise in proper form for at least ten reps.
The adding weight formula
It’s a powerful tool. A man who weighs 135 pounds should not add 25 pounds of weigh to the vest to workout in. While a man who weighs 200 or more could sport that kind of weight easy or one who had been training properly. It should be based on the percentage, 10-20%, of your body weight. It may seem like a small amount of weight but once you can do 10 reps with clean form you can always increase the weight in the vest again.
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