Key Takeaways:
- Ancient Beginnings: The basis for weighted training can be considered an ancient way of preparing fighters – putting on special armored suits that are somewhat heavier to increase muscle mass.
- 1970s Rise in Popularity: Weighted vests’ applied structured usage started in the mid 1970’s when fitness trainers and researchers opted to use these pieces of equipment in organized resistance training.
- Modern Evolution and Research: Weighted vests became especially popular in the 21st century, helped by the research that revealed that they are beneficial for cardiovascular system, bones and endurance, with the constant support from published sources.Using Weighted Vests
Weighted vest training with fixed vests contains a popular method of strength and cardiovascular training because of flexibleness of all coated weights which are a section of the vest. However, weighted vest training is not a new fashion at all. Originally originated in military, athletic and therapeutic practices, it has slowly developed to fit to numerous training methodologies over time.
This article will explain the past and present of weighted vest training to show how it became such a fitness tool and analyze the perks that are considered useful proven by science to add the routine to your training regimen if you want to advance it to a new level.
Early Uses of Added Weight Training
Military and Combat Training
The concept of weighted training dates back centuries and has been prominent in military and combat training. Warriors throughout history have trained with added weight to build strength, agility, and stamina. The Spartan warriors, for instance, wore weighted armor during drills to condition their bodies for battle. Roman soldiers also trained with weighted gear, mimicking the experience of combat scenarios by incorporating extra weight to improve their endurance and power.
Early 20th Century: Weighted Training in Athletics
In the early 20th century, trainers and athletes began experimenting with adding weight during workouts, particularly to improve speed, power, and performance in sports. This early adoption of weighted equipment allowed athletes to simulate the resistance and challenges they would face in competition. However, these weighted devices were not yet standardized into the vests we see today.
The Rise of Weighted Vests
A fitted vest to add weight and resistance, the idea as we know today, emerged in approximately the seventies when practitioners of resistance training required well-defined methodologies for training that were not going to interfere with one’s movement. Wearable Weighted Equipment For as much as the effectiveness of resistance training was discovered and came to light, there were wearable weighted pieces of equipment washing around gyms and athletic facilities. One feature that was incorporated into the vest was the ability to add or subtract weight in small increments and thereby make the vest useful for a wide range of sportsmen.
Modern Day Weighted Vests: Popularity and Versatility
Expanding from Athletes to Fitness Enthusiasts
As the fitness industry boomed in the late 20th and early 21st centuries, the popularity of weighted vests grew. Fitness enthusiasts discovered the numerous benefits of adding weight to bodyweight exercises, from squats and push-ups to activities like walking and sprinting. Weighted vests allowed individuals to amplify the intensity of their workouts, making them a convenient and versatile addition to exercise programs.
Academic Research and Health Benefits
Investigators have also posited that it is possible to change muscle strength, bone mass, and cardiovascular fitness by wearing weighted vest during exercises. Hence previous research has demonstrated that SMR, mediated by wearing of the weighted vests, can improve musculoskeletal health, increase power output and caloric expenditure.
It was concluded from the study that bone turnover and lower extremity strength can be enhanced by the kind of training stimulus and program duration, however, more investigation is warranted more precisely to precisely establish the role of frequency, load and duration of training, and distinct nature of weight training on bone turnover and isokinetic strength.
Conclusion:
Weighted vest training has evolved from ancient warrior practices to a modern fitness tool that enhances endurance, strength, and bone health. Research supports its benefits, especially for individuals at risk of osteoporosis, showing improvements in bone turnover and leg strength when used with the right training frequency, load, and duration.
Weighted vests are versatile, with adjustable options allowing for incremental increases in resistance, making them suitable for cardiovascular exercises, bodyweight movements, and calorie-burning workouts. As an adaptable method to safely elevate fitness levels, weighted vest training is a practical and effective way to boost overall physical performance.
FAQs
What is a weighted vest, and how does it work?
A weighted vest is a type of fitness gear designed to add extra weight to your body during workouts. Wearing a weighted vest increases resistance, which helps to build muscle, endurance, and cardiovascular health by making your body work harder.
How do I start training with a weighted vest?
Start with a low amount of weight (e.g., 4.5–10 pounds) and gradually increase as your body adapts. Many vests have adjustable weight options, allowing you to increment the weight over time safely.
What are the benefits of wearing a weighted vest during cardiovascular exercises?
Adding a weighted vest to cardiovascular exercises like walking, running, or jumping can increase heart rate and calorie burn, improve endurance, and simulate a higher-intensity workout.
Is weighted vest training good for bone health?
Yes, research shows that weighted vests can help increase bone density, which is especially beneficial for reducing the risk of osteoporosis and fractures.
Are weighted vests suitable for body weight exercises?
Absolutely! Weighted vests amplify bodyweight exercises like push-ups, pull-ups, dips, and squats by adding resistance. This increased load helps improve muscle strength and power output.
Can I wear a weighted vest during everyday activities?
Yes, many people incorporate weighted vests into daily activities like walking or doing chores. However, beginners should start with lighter weights and consult a physician if they have existing health concerns.
What’s the difference between fixed-weight and adjustable-weight vests?
Fixed-weight vests have a set weight and are generally simpler to use, while adjustable-weight vests allow users to change the weight in small increments, making them more versatile for different fitness levels.
How do I choose a weighted vest?
Look for a vest that fits snugly, allows freedom of movement, and has enough options for adjusting weight. High-quality vests, like Hyper Vests, provide even weight distribution and durability.
Is a weighted vest good for everyone?
Weighted vests can benefit many fitness levels, but it’s essential to consult with a physician if you have cardiovascular, joint, or musculoskeletal issues. Start light, especially if you’re new to resistance training.
Will wearing a weighted vest help with calorie burn?
Yes, wearing a weighted vest increases the amount of energy your body needs to move, which leads to higher calorie expenditure and can aid in weight management.
References:
- Rantalainen T, Ruotsalainen I, Virmavirta M. Effect of weighted vest suit worn during daily activities on running speed, jumping power, and agility in young men. J Strength Cond Res. 2012 Nov;26(11):3030-5. doi: 10.1519/JSC.0b013e318245c4c6. PMID: 22266642.
- Snow, C. M., Shaw, J. M., Winters, K. M., & Witzke, K. A. (2000). Effects of exercise training with weighted vests on bone turnover and isokinetic strength in postmenopausal women. Journal of Applied Physiology, 88(1), 16-24. https://doi.org/10.1152/jappl.2000.88.1.16
