Weighted Vest Workouts Part II – Body Weight Workouts are normally strength-training exercises without using any weights, just your own body weight. Many people are into body weight home workouts especially those who do not have access to any equipment or gym. However, these bodyweight workouts can become more challenging if you wear your weighted vest by incorporating weight to increase difficulty, better test endurance, and to provide more resistance to your movement…
Advantages of wearing a Weighted Vest during Body Weight Workouts:
Provides flexibility One of the benefits of a weighted vest is that the weight is equally distributed and can be adjusted according to your needs. Hence, wearing your weighted vest during bodyweight workouts provides flexibility but still maintains a challenge in achieving your goal. In all body weight workouts where you can wear your weighted vest, you can gradually increase the weight over time as your body adjusts to your weighted vest workouts.
Increases intensity and resistance Weighted vest body weight workouts increase training intensity and resistance. The body is forced to work harder and exert more energy in response to the added weight thus the workout becomes more intense and effective. I have put together a training plan for Bodyweight Home Workouts with your Weighted Vest below. Adjust the weight accordingly to your fitness level. Please note the weight should not exceed 10 % of your own body weight. If you need more clarification on any of these body weight workouts click on the link in the table. Have fun exploring and testing your new Weighted Vest Home Workouts. These Body Weight Workouts will strengthen your arms, stomach, back and legs. I spend 20min 3 times a week doing these exercises. They can be done easily at home.
My Top 6 List of Most Effective Body Weight Workouts:
|Push Ups||Lie down facing the floor keeping your back straight, raise your body by pressing down on your hands.||3 x 15||Stabilizes shoulders. Improves muscular balance and increases muscle size.|
|Crunches||Lie face up on the floor with knees bend. Curl your shoulders towards the Pelvis. Hands behind the neck or crossed over the chest.||3 x 15||Strengthen your abdominal muscles, tones and tightens excess flabby skin.|
|Plank||Put yourself in a push up position with the body's weight borne on forearms, elbows, and toes and hold this position for an extended time period.||3 x 30sec||Best exercise for a flat, toned stomach.|
|Lunges||One leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.||3 x 20 |
|Shapes your lower body, increases muscle tissue, develops core strength and makes your hips more flexible.|
|Squats||Start with standing position and move the hips back while bending the knees and hips to lower the torso. Then return to the upright position.||3 x 15||Works most of the major muscle groups of the butt, hips and thighs. Increases strength and muscle mass.|
|Bench Dips||Position your hands shoulder width apart on a secured bench. Move your feet out. Slowly lower your upper body down towards the floor and push yourself back up.||3 x 15||Build strength in multiple upper-body muscles.|
2. Body Weight Workouts – Yoga
Not many people know that there are different styles of Yoga exercises. For those who have medical condition like arthritis, you may try the gentle Viniyoga yoga. When you just want to lose weight, a Bikram class may be just the right fit for you. Yoga itself is a physical, mental, and spiritual practice that is designed to gain body strength, flexibility, and balance. These Body Weight Workouts also perceived to release tension in your body and achieve peace of mind. You can attend Yoga classes at your local gym or at home while watching Yoga Class DVD.
My 3 favorite DVDs for my Yoga Home Workouts are (Please click on the link to get price information):
- Stott Pilates Matwork Flow – For Beginners
- Power Yoga Total Body with Rodney Yee – Intermediate to Advanced Level
- Xen Strength Yoga with Danielle Diamond (With Weights) – Intermediate to Advanced Level
All you need now for this home workout is a 1/4″ Yoga mat:
General Benefits of Yoga – There is a long list of proven benefits of Yoga. Among the known benefits are the following:
- Yoga gives musculoskeletal improvement which includes lower back pain prevention.
- Yoga enhances your mental health like better mood and sleep pattern and reduces anxiety and stress more than any other physical activity can do. It also increases brain GABA level which is directly responsible for the regulation of muscle tone. Yoga has also been considered as a treatment for schizophrenia.
- Hatha yoga, in particular, makes it beneficial to those suffering from heart disease. Generally, studies of the effects of yoga on heart disease suggest that yoga may reduce high blood pressure and lower cardiovascular risk factors.
- Yoga helps to improve respiratory problems including reducing the symptoms of asthma.
- Yoga has also been studied to help decrease depression, pain, and fatigue as well as helps to control anxiety among cancer patients.
These days, Yoga is blended in with other disciplines. People who do Yoga are aware of the benefits of combining traditional Yoga practice with weights, such as wearing a weighted vest to create a more effective and balanced exercise. Doing Yoga with weights includes two exercises at the same time. While you are keeping your balance and flexibility because of Yoga, you are also building strength, endurance, and stamina when using weights. Combining yoga and weight training by wearing your weighted vest or using weights, not only tones your muscles faster but also increases the calories you burn and creates awareness of your body alignment.
Benefits of Yoga while wearing a Weighted Vest
- Balance. Your weighted vest can help decrease the risk of injuries because Yoga gives you better balance and coordination of body parts while increasing lower body strength and improving muscle power.
- Strength. If you are naturally flexible but struggle in building strength, Yoga with your weighted vest is the best fitness routine for you. Yoga with your weighted vest on builds core stability and bone density.
- Avoiding Muscle Loss. Combining Yoga and your weighted vest workout can also be a great way to maintain strength as you age. We all know that lack of exercise can lead to muscle mass decline beginning at age 40. Weighted vest workouts two to three times per week builds muscle mass and bone density.
- Added Challenge. Adding just a little bit of weight will give you extra spice in your Yoga poses. Incorporating your weighted vest into your traditional Yoga routine adds flavor and challenge to the new whole exercise.
Finally, consult your physician first before you start wearing your weighted vest while doing Yoga. It is not recommended to put too much weight on doing Yoga. Compared to the allowable added weight, which is 10% of your body weight, for the typical weight-training routine, three to five percent is plenty of weight for Yoga. Remember in Yoga, you put yourself into a somewhat more difficult and stressful position especially for your spine.