- A weighted dress can help improve speed, strength and endurance for experienced athletes.
- To choose the right dress for you, assess your fitness level and then choose a dress that corresponds to your training regimen, said one expert.
- Sandbag-style shirts may be best for jogging or beginners, while flats are heavier and more intense.
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A weight vest is a versatile fitness tool that can help improve your strength and build muscle without access to a gym.
After using one for a month, I found that my endurance and speed had improved significantly – I cut my mile time by about 30 seconds. While not everyone will have these results, choosing the right dress for your goals can improve your earnings.
Several weighted vest styles have distinct pros and cons, Erik Zeyher, owner of Atletica Warlock in Poughkeepsie, New York told Insider.
Sandbag-style jackets can be good for runners and fitness beginners, while a weighted dress with metal plates is best for experienced athletes.
To choose the right weight loss gym, Zeyher said it’s helpful to think about what type of exercise you will do, what your goals are, and what your current fitness level is.
Have a fitness base before adding weight
Before buying a vest, Zeyher said you need to be comfortable doing a lot of body weight movements like squats, push-ups and pull-ups.
“You don’t have to be a beginner athlete. I suggest you become really good at movement before you gain weight, and then increase the intensity,” he said.
If you’re not sure, a good test is to try carrying household items, such as a bag full of books, on a run, or on a walk. Zeyher said how you feel during that exercise is a good indicator of whether you can realistically manage the intensity of a weight jersey.
Sandbag style jerseys can be more effective for runners and fitness beginners
Zeyher said jerseys weighed with sand or similar material are economical, practical and easy to use for beginners. They often include smaller size weights, so you have more control over how much you add.
The sandbag style conforms even better to the natural contours of the body, making it more comfortable for dynamic movements, including jumping and jogging.
However, some versions do not allow you to adjust the amount of weight. And heavy jerseys require a lot of sand to fill them, which can make a dress bulky and clumsy. Finally, any damage to the mesh could cause sand loss, so you may not want this type of mesh if you subject it to a lot of wear.
Flatbed carriers have a more streamlined and straightforward design for intense workouts
One of the most popular weight jackets for CrossFit athletes is the plate carrier, which mimics the design of tactical armor with heavy metal plates inserted into the vest.
The biggest advantage of the plate-style vest is that it can carry more weight without the vest becoming bulky, and add or remove plates easily.
The trade-off is that these flat-bottomed shirts tend to be more expensive. Rigid plates are not in shape suitable for the body, and can jump or push while jumping or jogging.
To minimize discomfort, look for a dress that can be adjusted with more belts to fit properly, Zeyher said.
Slowly start training with your new vest
When selecting the weight level for your vest workouts, Zeyher’s advice is to start slow.
Expect to be able to do about 10% to 20% of your normal training intensity at first: for example, if you usually do a set of 10 pull-ups, you can only do one or two at a time.
Choose a weight that will allow you to maintain this level of activity throughout your workout, he said.
For reference, the average recommendation for experienced CrossFit athletes is 14 to 20 pounds.