Getting stronger with weight vest training. Here is a sample workout you can start today.
Warm-up (5 minutes):
Walk, jog or jump rope.
1.Push-ups (5 minutes) Chest
-Use variations like narrow and wide grips. Add incline with feet on a raised surface for even more resistance. 3 x 8-10 reps.
Benefits:
Push-ups are a highly effective and versatile exercise that offer a wide range of benefits for your physical health and overall well-being. Here are some of the key advantages of including push-ups in your Weight Vest Workout:
1. Strengthens Upper Body Muscles:
Push-ups primarily target the chest muscles (pectoralis major), shoulders (deltoids), and triceps. Additionally, they engage the muscles in your back, core, and even your legs to some extent.
2. Improves Core Stability:
To maintain a straight body position during a push-up, your core muscles need to engage. This helps build stability in your core, which is essential for overall strength and posture.
3. Weight Vests Help:
Adding weight increases the overall load and thus the benefits of progressive resistance. Over time this results in more strength, and often greater muscle size.
4. Develops Functional Strength:
Push-ups mimic movements we use in everyday life; this functional strength can be beneficial for various activities.
5. Enhances Shoulder Health:
When performed with proper form, push-ups help stabilize and strengthen the shoulder joints. This can be very useful for preventing shoulder injuries and improving overall shoulder health.
6. Promotes Cardiovascular Health:
While push-ups are primarily a strength-building exercise, performing them in quick succession can elevate your heart rate and provide a cardiovascular benefit. Referred to as HIIT or High Intensity Interval Training, a form of exercise that alternates short bursts of intense activity with periods of lower-intensity recovery or rest.
7. Increases Bone Health:
Weight-bearing exercises with a weighted vests like push-ups can help maintain or even increase bone density, which is crucial for preventing and treating conditions like osteoporosis. We recommend consulting with your doctor first if you have this condition before preforming weighted push-ups.
8. Boosts Metabolism:
Engaging large muscle groups in exercises like push-ups can lead to an increased metabolic rate, which can support weight management and fat loss goals.
9. Versatility for All Fitness Levels:
Push-ups can be modified to suit various fitness levels. For example, knee push-ups are a beginner-friendly version, while more advanced variations like diamond push-ups or one-arm push-ups offer a greater challenge. Your weighted vest will be challenging and effective.
10. Encourages Mental Well-Being:
Regular exercise, including push-ups, has been linked to improved mental health by reducing stress, anxiety, and symptoms of depression. It can also boost confidence and improve overall mood. Adding a weight vest can give you greater sense of accomplishment.
