Lasted vest for Cross Training: What is, advantages and 3 exercises to use it

If you are looking to increase the level of demand in your training, one of the accessories for Cross Training that is most popular in recent years is the Lotted vest. From elite athletes or Cross Training athletes to Hollywood actors and actresses they use this accessory to add extra weight and achieve their objectives before such as losing weight or gaining muscle strength. Continue reading this article, we tell you what is a weighted vest, what advantages it has for them and in what exercises you can use it.

What is a weighted vest?

The tied vest was invented by Michael Murphy, who was a lieutenant of the US Marines who died in Afghanistan in 2005. This Marine began using during the day training (Work of the Day) a Modified bulletproof vest that weighed around 11 kg. Since then he began to popularize among his classmates until he was used today in many sports disciplines. Today you can find different models of weighed vests such as our MAG labeled vest Perfect for training of Cross Training and Calistenia, manufactured in high strength nylon and with 0.9 kgs of weight (2 lb), supports the most extreme conditions.

One of the biggest advantages of this accessory is that you can add the Latened vest plates to increase the weight, and adapt it in this way to your training routines.

Benefits of training with a weighed vest.

If you have ever worked with weight (dumbbells, Kettlebells…) You will know about its multiple benefits, but we are going to collect these and some more. If you use a tied vest in your strength or cardio training:

You will grow in strength and muscles.
You will increase you endurance.
You will improve you balance, since you will have to pay more attention to the technique.
You will burn more calories During your training.
You will not get used to the routine, maintaining progress.
You will win in Respiratory capacity.
You can Run faster.
You will strengthen your joints (But beware, keep reading to know more).

In addition to all these physical benefits, we will emphasize that a tied vest It occupies very little space and (compared to another type of material) It is not very expensive. Of course, be careful when choosing your vest because it is likely that this bargain comes without weight and then you go price when you buy the ballast separately. In addition, it is very Easy to use, so it is possible that you can get your training for your training.

When should I use it?

This type of vest is very useful in calistenia training or with your own weight as dominated, strides, squats ... It will help you Keep growing, maintaining high intensity, and not stagnate in your progress. Wear will make your body not accommodate and get used to always work with a specific weight (yours). It will be as if suddenly you had taken a few more kilos. In crossfit You will see it in certain Wods to add even more difficulty.

Can I wear a weighted vest?

Despite its multiple benefits, you have to stop to think before throwing yourself for a tied vest. The ideal for any user is consult your doctor If in your case it is advisable to work with weight load. This becomes something not negotiable if you have joint problems, osteoporosis (or other bone problem) or some pathology of the heart. Think that with a vest weighed your training routine will be much more demanding And your joints and bones will suffer more, so it is important to make sure it is suitable for you. Also, you have to take into account your physical level in terms of strength and resistance. If exercises with your own weight are still a challenge And notes you work, most likely to go to the vest is not yet a good idea.

How much weight do I put in the tied vest?

The key is in gradually And without passing. You will find vests of many different weights and everything will depend on your physical state, the type of training you are going to perform and your goals. At first, by adjusting your weight in the vest, you should not exceed the 5 % of the total body weight. Over time You can add weighed plates or sandbags up to 10 % of your weight. Can you climb more? Yes, but It is not recommended to exceed in the weight not to harm the joints. To get an idea, you just have to see that Official pesos of the vests weighed in competitions crossfit They are 9 kg in men and 6 kg in women. Do not seem little weight, 2 or 3 kilos over you during training is not turkey mucus.

What maintenance does a weighed vest have?

All sports material has at least one Minimum maintenance. The Cleaning and disinfection. After training with a weighed vest you must clean it and disinfect it with a suitable product for your vest material. This is even necessary even if you are the only one who uses it to extend its useful life and train with hygienic guarantees.

Which one wearing vest I choose?

The quality of your training routine will depend on a large part. When choosing your new tied vest, it is important that you take this into account:

May it be resistant: You want it to last and be wearing an important trot.
Have your size or that can be adjusted: Taking a vest too large or small can turn your routine into a nightmare.
May it be Comfortable and ergonomic: It is important that I leave you freedom of movement and be pleasant touch to avoid chafing.
That has a Easy closure: So you will not waste much time putting and removing the vest during training.
What do you see well distributed the weight: You will avoid equilibrium lesions and losses during routine.
That can Add or remove weight: You can vary the weight depending on your physical state or the exercise you practice.

3 top exercises to release your new vest

SHEEP WITH LARTED VILE

The squat is the classic among the classics when it comes to using the tied vest to perform some kind of exercise.

To perform this exercise, first put the vest with the load with which you go to work
Then separate the legs at the height of your shoulders, parallel to the hip and feet slightly looking out. Look in front, put your back straight and stretch your arms (at an angle of about 90º).
Start descending as if you were sitting in a chair. Flex the knees and hips, throwing the buttocks back.
Remember to keep your back upright and that the feet do not exceed the knees.
Go back to the initial position and repeat.

In this video You can see in detail how to make a squat:

Walking lunges or strides with weighted vest

This exercise will help you strengthen, among others, the muscles of the legs and buttocks. Can Add an extra weight with the tied vest and enhance the results of this movement. In this article we explain how to do walking lunges or strides step by step: “Walking lunges or stride: strengthens your legs” You just have to put the tied vest and follow this guide in detail.

Plank with Lasta Vest

The Plank, also known as "abdominal iron", is an apparently very easy exercise but very demanding, since you must contract your muscles and at the same time maintain balance. Add a plus of weight with a weighted vest It will help you get the expected results before With this exercise. To execute it, you have to support your forearms, elbows and points of the feet on the ground, so that the body forms a straight line. Once you are in an initial position, drive and get up for a few seconds. In this article, we explain in detail How to do the plank and some variations that you can run using the tied vest. The tied vest is an ideal accessory to improve your workouts, however, it is essential that you are adjusted to your trunk and that when it comes to loading it, you distribute it properly to avoid any injury. And finally, but not least, always enjoy each training.