An efficient way to improve running speed, endurance, and muscle strength is by the use of weighted vests. What is a weighted vest? If you are unfamiliar with this equipment, it is simply a vest with pockets for small weights which can be added or removed as needed. It provides extra resistance for various activities.
Incorporation of weighted vest to your jump rope sessions
One should keep in mind to start with not more than 10% of your body weight, this too can result in a great change. A weighted vest can weigh around half pounds to thirty pounds. Adding more weight to your sessions than required can result in injuries.
• Jumping better with strength benefits
When you jump wearing a weighted vest, your body adapts to the extra weight on you, which results in a higher and faster jump when you perform without the vest. There have been results of strength gains from weighted vests that have been found in younger as well as older generations. It has been recommended for those with osteopenia to help improve mineral density in the bones, resulting in fewer fractures as the body begins to adapt to the stress and builds bone mass for support.
• Core strength & body mass management
Jump rope tends to work on our core and with the addition of weight, we are strengthening our abdominal muscles by challenging our core to carry a heavier load. Studies suggest that working with weights helps in metabolizing fats more efficiently. It has a high-calorie burning rate which means you are now burning double the rate of your calorie per minute.
• Strengthening of calf muscles
Jumping rope and weighted vest is a combination for a more defined and strong calf, if your main goal is to build calf muscles one should go for it. According to Livestrong, calf raises and jump ropes are beneficial for strengthening your soleus and gastrocnemius muscles.
• Cardiovascular benefits
Jumping rope itself is a killer cardio workout, it can improve coordination and metabolism. Studies pointed out that training with a weighted vest on improved blood lactate which meant better performance at a faster pace within a shorter period. It also means strengthening of heart and lungs with increased ability to consume oxygen much more efficiently.
One should be careful while using a weighted vest as it can cause injuries, increase joint stress, result in respiratory problems, etc. when choosing a weighted vest, one should consider comfort first and whether the weight is variable. Be cautious not to add too much weight quickly, but let your body adjust slowly. Overall, jump rope and weighted vest can strengthen the core and help in muscle building with major health benefits.
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