Bodybuilding: Are Weighted Vests and Ankle Weights Worth Your Money?

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Bodybuilding: Are Portable Weights Worth Your Money?

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Bodybuilding: Are Portable Weights Worth Your Money?

If you're looking for an easy way to increase your exercise intensity, portable weights like weight vests, ankle weights, and wrist weights seem to be the best way to go.

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Contents What are portable weights? ............................................... 5 The advantages and disadvantages of weighted vests ........... 5 The advantages and disadvantages of joint weights .............. 8 Conclusion .................................................................... 10 Recommended Products .................................................. 11

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I mean, after all, you're investing the same time and doing the same exercises, but with more effort and benefit. You put them on and you're ready to go, right? Not quite!

What are portable weights?

The most common types of portable weights include weight vests and joint weights.

Weight vests are exactly what they sound like. In contrast to normal vests, they are not closed with a zipper or buttons in front of the body, but pulled over the head and fixed on the sides.

They are available in different weight classes from 5 to 100 kilograms.

The weights are put in pockets on the vest so that you can easily adjust them.

Joint weights, on the other hand, usually weigh 0.5 to 10 kilograms per weight and are often built into a thick strap, which you then put around your wrists or ankles and fastened with a Velcro fastener.

The advantages and disadvantages of weighted vests Runners often use weight vests to improve their performance in terms of speed and oxygen consumption.

Studies have shown that training with weight vests that weigh 8, 15 or 20% of your own body weight can improve sprint performance in runners by up to 10%.

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But even if you are not an ambitious runner, you can still enjoy some advantages.

A weight vest can be a great option to increase the intensity of your cardio activities and thereby burn more calories.

Finally, weight training means that your body, muscles and cardiovascular system have to work harder to cope with the effort.

In addition, wearing a weight vest can be a great way to get muscle and bone strengthening benefits from aerobic activities like jogging or walking.

When you put resistance on your body, you stimulate the building of new bone cells, which ultimately helps to prevent bone loss.

But that also means you should stay away from weighted vests if you have neck or back problems.

By carrying weights around the trunk, the spine is put under additional strain. And even if you have no neck or back problems, there are still a few safety precautions that you should consider.

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At the beginning, the extra weight should not be more than 10% of your body weight so that your body can get used to the additional load.

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So, if you weigh 80 kilograms, the vest must not be heavier than 8 kilograms. Just start and then gradually increase.

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Start in a similar way, including your vest twice a week in your running training.

But think twice about whether you really want to wear a weight vest while running, because as I said, in the short or long run this can also lead to an impairment of the spine.

You also want to make sure that the weights in your vest are distributed as evenly as possible.

Distributes the weight evenly in the front and back as well as in the sides of the vest so that you do not overwhelm the muscles and joints in an area of your body.

For example, if you put all of your weight in the front of the vest, your back muscles will have to work a lot harder, increasing the risk of back pain and injury.

If you put all of your weight on your back, on the other hand, you put more strain on the muscles on the front of your body.

If your weighted vest has a belt, attach it well to keep the weight as close as possible to the body.

The advantages and disadvantages of joint weights It's not uncommon for people to walk around with weights on their wrists or ankles. Like weighted vests, hand and foot weights can increase the intensity of your workout, leading to increased calorie burning.

However, the benefits of burning calories do not outweigh the risks to your joints, muscles and tendons.

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For beginners, wearing wrist and ankle weights while walking or running can strain the joints, increasing the risk of injury such as sprains and tendon tears.

In particular, ankle weights can change your gait by shifting the work more onto the quads (the muscles on the front of your thighs) and pulling on your ankles, which ultimately leads to pain and injury to your knees, hips and back.

And if you're struggling with balance, hand and foot weights can increase your risk of falling by changing your center of gravity.

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With standard strength exercises, on the other hand, hand and foot weights can be safely used for your exercise routine.

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Hand and foot weights are the perfect choice for exercises such as side leg raises, bicep curls, rowing and shoulder presses that target specific, isolated muscle groups such as hips, biceps, shoulders and thighs.

In fact, wrist weights can be especially helpful if you have arthritis and are having trouble grasping a normal barbell.

In this case, ask your doctor if they are a good addition to your training routine.

Conclusion While I wouldn't say that you need portable weights at any cost, they can be a useful addition to some people.

Weight vests make it easy to increase the intensity of cardio sessions, while joint weights lend themselves to making classic strength training more effective (especially for people with arthritis or little space for a workout with dumbbells).

Be on the safe side beforehand. Check with your doctor in advance whether you have back, joint or balance problems.

If all of this fits so far, start easily and work your way up gradually! đ&#x;™‚ Have you ever used portable weights? If so, what are your experiences with it? Let me know in the comments!

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