Have you been working out for awhile now, but not quite seeing the results you want? Do you want to make your workouts more productive?
Adding resistance to any form of exercise is instantly going to make it more effective. Two great ways to do that are through the use of a weight vest or ankle weights. Which one is going to help you reach your goals faster? Does one have advantages over the other? Let’s take a look.
Related Reading: Top 10 Weighted Vests Comparison Chart
Weight Vest and Ankle Weights: The Definition
First things first, what exactly is a weighted vest? And what are ankle weights?
Weight vests are worn on the torso and have pockets that hold weights. Some are made with the extra weight already built-in, and some, like the RUNFast Weighted Vest, are adjustable, you can add or remove weight as needed.
Ankle weights, on the other hand, are worn around the ankle. Both can help you burn more calories and improve your strength and endurance when used correctly.
Added Weight: What’s the Point?
So why would you want to add extra weight to your body? Isn’t the goal to lose weight? Not necessarily. The goal is to lose fat. Bodyfat to be exact. Adding additional weight to your body during any form of activity forces your body to work harder. That means more calories burned and more bodyfat melting off your physique.
Ankle Weights
- Leg training
Ankle weights primarily help you work your legs. But if strengthening your legs is your goal, ankle weights are not going to be your best bet. Your legs contain the largest muscles in your body and should be trained accordingly. Squats, lunges, and deadlifts will target your quads, hamstrings, and glutes much more efficiently. One exercise that ankle weights can be very beneficial with is the reverse leg raise which can help tighten and lift the glutes.
- Ab work
Hanging leg raises are a great exercise for the abs and hip flexors. They can be difficult for beginners, you may need to start without any extra weight. Adding ankle weights as you progress will allow you to continually strengthen your core. These ankle weights from BalanceFrom are adjustable, comfortable, and start at under $15.
- Cardio
If you enjoy walking or jogging, wearing ankle weights will increase your overall calorie burn. Sprints, however, should not be performed while wearing ankle weights. The placement of the additional weight places your knees at risk of a hyperextension injury and is not recommended.
If you’re looking for a great set of ankle weights, try these from BalanceFrom. They’re fully adjustable from 1 – 7.5 lbs per ankle weight.
Weighted Vests
- Bodyweight training
Bodyweight exercises are simply those that use the weight of your body as resistance – push-ups, pull-ups, squats, lunges, etc. These are great exercises that can work your entire body, but they limit your progress by only allowing you to lift a certain amount of weight – your own bodyweight. Adding a weighted vest eliminates this problem. With a fully adjustable vest like The miR PRO, you can slowly increase the amount of extra weight in the vest, which continually forces your muscles to grow stronger.
- Cardio exercise
Aside from bodyweight exercises, using the weighted vest during more intense cardio activities like jogging, running, or even plyometrics is going to give you the most visible results. The extra weight kicks your metabolism into overdrive and significantly increases your overall calorie burn. If fat loss is your goal, adding a weight vest to your cardio routine can be extremely beneficial.
The Tone Fitness Vest is made of soft, neoprene material, has reflective striping on the front and back, and even has a pocket for your phone. It’s a great vest for running and cardio.
Related Reading: The Best Weighted Vests for Men / for Women
- Posture improvement
Weight vests can be a good way to improve your posture. With regular use, it helps you become more conscious of your form and posture. If this is what you plan to use it for, you won’t need much extra weight. Just 5 to 10 lbs will do.
Weight Vest vs Ankle Weights: Which One?
- Consider your target area
Now that you know a little bit about the two, which one is better? It depends on the type of workout you’re doing and which target area you want to improve on. If your goal is to build muscle, strengthen your body, or add more resistance to a hardcore cardio workout, go for the weight vest. If you just want to add a little extra effort to your walking routine, the ankle weights can be a good option.
Stay Focused
The ultimate goal of any workout routine is to improve our bodies. Whether you want to be stronger, feel better, run farther, or simply look f’n sexy, you won’t get anywhere without a little persistance. Transforming your body doesn’t happen overnight and there are no quick fixes. Keep your goal in mind, stay focused, and WORK FOR IT. If you commit yourself to following a decent training program, adding a weighted vest into the mix will help to multiply your effort.
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