How to Get Results with a Weighted Vest

The AOK Weighted Vest is an effective exercise tool

By: Brian Jones, Exercise Physiologist & Personal Trainer

As an Exercise Physiologist and Certified Personal Trainer, I am continuously looking for new ways to challenge and to intensify to my client’s training sessions. The most versatile piece of exercise equipment I have been using is the AOK Weighted Vest which has provided my clients with great results! Before I started using the AOK Weighted Vest, it was important to find sources that were knowledgeable fitness professionals that understand the importance of having safe and effective fitness exercise equipment. Personal trainers, coaches, athletic trainers, occupational and physical therapist can implement the AOK Weighted Vest in their training sessions with their clients.

Its unique flexible GEL Fit Body Contour design fits clients from small to large, and because it is a comfortable snug fit, it does not hinder any of our exercise drills. It keeps the weight close to your body for maximum benefit.

The AOK Weighted offers trainers and users many benefits!

  • Improves strength, power, and endurance
  • Increase core strength
  • Great for improving your vertical jumps
  • Increase power and muscle activation
  • It can improve bone density
  • Can help the elderly to strengthen bones
  • Can be used during resistance training exercises
  • Can be used for cardio or walking

I use the AOK Weighted Vest with clients who want to get results with weight loss. When wearing the AOK Weighted Vest, it will help raise your metabolic rate, which in turn will burn up to 70% more calories. If you train regularly the AOK Weighted Vest can improve blood pressure, decrease cholesterol, increase muscle tissue and reduce stress. All of these benefits will help your body burn more fat and improve your overall health!

Use the AOK Weighted Vest for a variety of exercises, including:

  • Walking
  • Climbing stairs
  • Push-ups, planks, hovers, reverse planks, supine bridge, and side planks
  • Yoga and posture drills
  • Indoor and outdoor cycling
  • Pilates
  • Pull ups
  • … the list is endless!

In the American Fitness article Resistance to the Core (2005), the authors give examples of how exercise routines would benefit from wearing a weighted vest. The following guidelines would be a great way to use the AOK Weighted Vest.

Exercise Recommendations: Individuals exercise to increase cardiorespiratory fitness, muscular strength and endurance, flexibility and skill related to an activity of interest as well as improving body composition.

Cardiovascular Fitness Guidelines: the following are published exercise guidelines to improve cardiorespiratory fitness (ACSM, 2002; AFAA 2002)

  • 3 to 5 times per week
  • Intensity of 55/65 percent to 90 percent of HRmax or 40/50 percent to 85 percent HRR
  • 20 to 60 minutes in duration

Exercise progression will vary with the participant’s goals, i.e., athletes will progress differently than those who are exercising for general fitness. Training recommendations also depend on a client’s physical abilities, health status, age and preferences.

Resistance Training Guidelines: the following are published exercise guidelines for resistance training (ASCM, 2002; AFAA 2002)

  • 2 to 3 days per week
  • 1 set of 8 to 10 exercises that condition the major muscle groups (multiple-set-regimens may provide greater benefits if time allow)
  • 8 to 12 repetitions of each exercise – for older, more frail persons (approximately 50 to 60 years and above), 10 to 15 repetitions may be more appropriate

To ensure training effect occurs, fitness professionals must educate the client regarding the principle of overload. Depending on the client, incremental changes can be made to the frequency, intensity, duration or mode to assist the client in achieving a training effect from overload. Optimal strength occurs by using weights that promote maximal muscle tension, while endurance gains occur by using lighter weights and more repetitions. Depending on a client’s goals, fitness professionals may elect to use a variety of resistance training systems.

A final note about the AOK Weighted Vest

The great thing about the AOK Weighted Vest is almost anyone can benefit from it. If you are a serious athlete you can use the Vest to challenge yourself to new levels. If you are an intermediate athlete you can use the Vest to develop a stronger core, which will give you strength for all physical activities. If you want to lose weight and burn fat faster than this is the fitness equipment tool for you. It will help you build endurance, power and improve your overall quality of life!

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About the author

Bradley Wilson is the Managing Director of the AOK Health Group, established in 1994. The AOK Group is comprised of 3 companies which specialise in the design, manufacture and distribution of health and rehabilitation products, education and services worldwide. Bradley has not just fostered good products but also good business, winning the awards including 2008 Exporter of the Year, 2003 Fastest Growing Hunter Wholesaler and in 2004 Trainer of the Year in Logistics. In 2004, 2006 & 2008 Bradley was elected as a Director of the Hunter Business Chamber by the 1000 member companies of that organisation. He is Senior Vice President, Chair of the Executive, Audit, Business Development and Education Committees. In 2005 fellow board members elected him as a Councillor of NSW Business Chamber (previously Australian Business Ltd) - one of Australia’s largest business lobby groups. Bradley was a Councillor for 3 years. Respected enough to work with other prominent industry professionals throughout the world, he has developed a business model that allows his customers the advantage of the world’s best product and technological information unchallenged by their competitors.

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