Have you ever returned home from the grocery shop and attempted to bring all of your items in one trip? You’re breathing heavily, and your pulse rate is racing by the time you get inside. It seems like you’ve finished a workout, and you’re impressed with yourself for being so fit. Wearable weights can help you reproduce that “just-brought-in-the-groceries” experience in your workout by incorporating them into your regimen. Wearable weights allow you to use your body weight while adding resistance. Not only can you incorporate them into your strength training program, but you can also wear them when going for walks or runs to improve your cardiovascular health. Here’s all you need to know about the advantages of wearable weights and how to use them properly.
Wearable Weights Have Many Advantages
Wearable weights can help with weight loss, which is one of their advantages. Wearing a weighted vest has been shown in studies to reduce body weight and fat mass. This is most likely owing to the fact that heavier loads require more energy to compensate for the unavoidable increase in physical workload.
Another advantage is their simplicity of usage. You only need your body. Wearable weights, depending on the type, are compact and lightweight, allowing you to take them with you wherever you go. You don’t need any extra space or a challenging program when working with wearable weights. Simply taking a walk while wearing them will add a challenge.
More Advantages
If you have an injury or degenerative joint disease (such as arthritis) that makes it difficult to carry weights in your hands, you can wear them. Exercise has been shown to be an effective treatment for osteoarthritis. Wearing weights rather than holding them would allow you to keep up your training program.
Wearable weights have no age restrictions, which adds to their attractiveness. Because many of them weigh only a few pounds, they are accessible to people of all ages, from teens to the elderly. In addition, the many forms of wearable weights can benefit everyone.
Wearable Weights Types
Wearable weights are classified into three types. Wrist weights, ankle weights, and weighted vests are examples of these. Wrist weights, which are worn strapped around your wrists, can be used in place of dumbbells in some instances. However, they typically weigh 1 to 10 pounds. Ankle weights are excellent for providing resistance to your legs. They are strapped around the ankles and give additional resistance to your leg movements. They range in size from one pound to twenty pounds. Finally, weighted vests provide a more comprehensive workout. Their weight options vary since most have compartments where you can add or subtract weight as needed.
Wearable Weights: How to Use Them
Wearable weights can be used to supplement both your strength and cardiovascular workouts. However, if you are a newbie, you should begin with lesser weights worn for a shorter period of time. As you progress, you can use heavier weights. It would be best if you continued to raise the weights as your body strengthens in order to notice results. Here are several applications for wearing weights.
Weights for the Ankles
Ankle weights can add resistance to lower body activities during a strength training practice. As we age, it becomes more necessary to reduce our risk of falling by strengthening our lower limbs and trunk. It is recommended that older adults wear ankle weights to build that strength. However, it is never too early to begin. You may also incorporate them into your walk or run to make it more difficult. Ankle weights are excellent for your lower body and may also be used for a high-level core workout.
Weights for the Wrist
Wrist weights are an excellent addition to your home workout equipment because they may be used similarly to dumbbells but are strapped to your wrists. They can also be worn while walking or running. Walking with wrist weights can help enhance walking gait performance. Furthermore, weighting your wrists increases your energy expenditure, allowing you to boost your walking or running intensity without increasing your speed.
Vests with Weights
Using a weighted vest while working out will provide a more comprehensive workout. In addition, vest weights, like wrist and ankle weights, can be used when walking or jogging to increase the challenge. Wearing a weighted vest while doing your regular workout is another way to use it. Wear a weighted vest while doing HITT, strength training, or anything else. The weight load should be evenly distributed to avoid injuries or functional issues in the lower body. When used correctly, there is no change in gait or increased risk of injury. Wear a weighted vest the next time you go for a run to give yourself that extra push.
Safety Recommendations
Before beginning a new exercise program, you should always consult with a healthcare physician. Adding weights to your current routine is no exception, especially if you have any current or previous ailments. When adding wearable weights, you should likewise start slowly and gradually. Begin by wearing them for a few days, then gradually increase frequency and weight. Ensure your weights are appropriately distributed to minimize any imbalances in your body and avoid damage.
Kim’s Final Thoughts…
Wearable weights are a simple method to increase the difficulty of any bodyweight workout. They are suitable for persons of all ages and have a low influence on those suffering from joint problems. Wearable weights can also aid in fat loss by eliciting a greater heart rate response and increasing energy expenditure. They are useful for strength training and may also be worn while walking or running. If you want to amp up your workout, try incorporating wearable weights into your routine.
