A weighted vest is a heavy vest that contains weights and it is very valuable fitness equipment that can be used for a variety of reasons. It is used in exercises for improving strength and weight loss. Doing jump rope with weighted vest is a great way of supercharging many exercises.
Walking with a weighted vest has a lot of benefits to your body. Think how a jump rope with a weighted vest can benefit you?
It combines the benefits of jump rope and weighted vest into one single exercise. That means that you will be doing a combo of exercises that will improve your body faster than doing jump rope a lot.
Weighted vests have been evolved a lot in the past few years, giving you various weight levels and styles, so you can do a variety of weight training.
They can weigh from ½ pounds to 30 pounds. Adding extra bodyweight has a marvelous number of benefits and weighted vests are of one the easiest ways to do so.
Let’s look at the benefits of jump rope with a weighted vest;
Benefits Of Jump Rope With Weighted Vest
According to Livestrong, You can build muscles while burning calories and fats by wearing a weighted vest during workouts. Weighted vests are more helpful for burning calories during cardio workouts. You can use them during workouts in order to increase your workouts’ intensity and burn more calories faster.
As jump rope is one of the best exercises having a very high calorie-burning rate. If you add a weighted vest to your jump rope workout, you will get a combination of the two best calorie-burning equipment.
Let’s say you were burning 15 calories per minute in jump rope, now you will definitely burn more than 18 calories per minute. But you have to keep the intensity of your jumping rope the same as without a weighted vest.
FitStream suggests that adding a weighted vest to your jump rope training improves your vertical jump. If you jump rope with weights, it can certainly increase your strength.
According to Vertical Jumping, it is thanks to additional weight around your torso. When you wear a weighted vest, your body is dodged into assuming that it weighs more and adapts to that weight accordingly. After you take the vest off, your body still acts like having the same weight, which results in a higher and faster jump.
Calves (Calf Muscles)
It is proven that jump rope promotes the growth of muscles all around your body. However, the most responsive area of your body to it is calf muscles. Skipping plus weight vest is the best way to build calves.
DarkIronFitness suggests jumping rope for building calf muscles. According to them, “If you are able to light on your feet and try to strike the ground at the ball of your foot, it changes dynamics completely”.
However, calf raises is also an effective way to build your calf muscles. According to Livestrong, calf raises and skipping both strengthen your soleus and gastrocnemius muscles.
Both these exercises are safe movements although you can consider jumping rope as lightweight and high-frequency exercise while calf raises are lower frequency workout.
Therefore, adding a weighted vest into your skipping routine here and there is a great way of adding variations to your exercise.
High impact activities such as jogging and running improve your bone density but these exercises need your body to adapt the added stress by building bone mass for support.
On the other hand, jump rope is an effective and efficient way to increase your bone density while without requiring your body to adapt to any type of added stress. Because skipping has a low impact on your legs which does not insert out of control stress on your legs.
Bones respond according to the force inserted on them, using a weighted vest is a great idea to improve bone density. Your bones adapt to the extra weight, weighted vest put on it.
Hence combining high-impact exercises like jump rope and weighted vest outstandingly builds and maintains your bone density.
As jumping rope works on the core of your body too. The additional weight on your torso wakes up your abdominal muscles which challenge your core to carry a heavier load. We use our core stabilizer muscles for even basic movements just like bending over.
You will notice a clear difference in your abs or core region by wearing a weighted vest while skipping, even if you are not doing your core workout.
Coordination, Balance & Agility
Jump rope is an incredible way to improve your balance and adding a weighted vest is even a more effective way to improve your stability. Athlete commonly trains with skipping for this purpose.
Interestingly, it has been well documented that weighted vest training improves your balance and agility. According to a study, “The effect of gait training with additional weight on balance and gait in stroke patients”. It says that the weighted vest is proved to be critical in the improvements of stroke recovery patients.
Those patients who trained regularly for six weeks with weighted vests showed improved coordination and balance as compared to those patients who did not train with weighted vests.
As both jump rope and weighted vests have an outstanding ability to improve your balance. Using the combination of jump rope with weighted vest is a very powerful way to boost your agility.
Jump Rope with Weighted Vest
Exercises, like running and jumping rope also known as cardio exercises, are excellent for making your heart and cardiovascular system healthy. But these are not the only workouts that improve your heart health.
You may have noticed that lifting weights also increases your heart rate significantly which causes shortness of breath. In response to that increased heartbeat, energy is needed, your body overdrives the cardiovascular system. That strengthens your lungs and heart and increases the ability to consume oxygen more efficiently.
The cardiovascular system has to go into overdrive as a result of the additional resistance, strengthening of the lungs, and an athlete’s VO2 Max (a measure of the body’s ability to consume oxygen) and their lactate threshold (the intensity of exercise to which lactate begins to accumulate in the blood).
This is exactly what happened in a study published in the European Journal of Applied Physiology and Occupational Physiology. A group of endurance athletes was separated into experimental (wearing the weighted vest) and control groups to investigate the effects of additional load training on energy metabolism during exercise. The study found that “Those experimental subjects who used the additional load during each training session had a lower lactate threshold of 2 mmol, improved running time to exhaustion, improved vertical speed when climbing stairs, and increased VO2 during the submaximal stroke after the additional load period. “
Now adding a weighted vest with the jump rope can improve your cardiovascular system drastically by combining the benefits of both the equipment into one workout.
Constantly varied functional movements performed at high intensity. I’m sure you’ve heard it more than once, as it’s the definition of CrossFit. Human bodies adapt to specific movements over a period of time, be it positive or negative.
Halted progress in exercise is usually the result of this adaptation. Weighted vests provide a great tool for variation that our bodies are not prepared for. This unconventional exercise method allows us to ditch our systems when necessary.
How Much Weight for Weighted Vest?
This is important. In the case of wanting to vary your routine, 3 to 5 pounds may be enough to give you that extra element of difficulty you’ve been looking for. But keep in mind that even 3 to 5 pounds can make a big change in jumping rope and your body may not be used to it, especially if it’s your first time wearing a vest. If you decide to use more weight, your footsteps will be much heavier during your run, which can put additional strain on your knees and joints.
Jump rope with weighted vest is a perfect and incredible way to combine the benefits of both the equipment. This combination can improve your agility, balance, coordination, and cardiovascular system drastically.
You can make an amazing weight and fat loss with this combination. As jump roping is a great calorie-burning exercise, adding a weighted vest can increase its calorie-burning ability more and also helps in muscle building.