Should you use this equipment?
Advanced fitness equipment
I am very often asked by athletes as well as people looking to lose weight, about adding a weight vest/ ankle weights to their workouts. My answer:
Athletes:
When using a weight vest, ankle weights, resistance bands, parachutes, sleds etc. They can all be effective ways of increasing stride length, Stride frequency, foot speed and increase overall ability to endure. However, these are advanced technique, meaning the program must be properly organized.
Top 3 misconceptions:
Sports performance misconception #1
Too Much weight– adding too much weight, can actually decrease productivity of the workout. Like every other exercise when you add too much weight you lose technique and especially with these tools technique is everything.
Sports performance misconception #2
Understand goal of Equipment– We’ll use the resistance bands in this situation, The bands will decrease your total running speed, but increase the amount of strides you will complete. Meaning you will be working hard to overcome the resistance but you will not be going as fast, allowing you to focus on the technique! Work the technique of the exercise so when you run without it your form is more efficient!
Sports performance misconception #3
Full workout completed without real body weight– When you complete a few sets do the exercise with your own body weight. Example, 2 sets with ankle weights at least 1 set without ankle weights and focusing on as many foot touches as possible! This is one goes specifically to ankle weights and weight vests. I’ve seen people put 10lbs on each ankle and workout. Though you may get stronger, you are decreasing your foot speed!
People looking to lose weight :
If it’s going to make you happy use the equipment. However, its really not needed as you begin your weight loss journey. Your body is already working with extra weight adding more is not the answer. These pieces of equipment are advanced techniques which are meant for increased performance in a specific area.
When using advanced techniques, get in touch with a fitness professional to help you organize a plan and achieve optimum results! When you do it right the first time you save future frustration!
By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns
Suggested articles:
* Starvation mode deciphered
* Get rid of these 4 excuses
Suggested video:
*Kettlebell Basics
Take action… Now!
Training Aspects’ personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals! Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…
Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043
week, just isn’t enough time. I get it, we live in a fast paced world. We all strive to be better than the next person, so we multitask to create more time. Eat as we run out the door, have Siri type up our meeting notes as we drive, I’m sure you can think of plenty of other examples. In this article, although I could just use Nike’s slogan “Just do it”, I will try to be more informative and proactive.
addition, you don’t need to do a whole 45mins-one hour workout in one sitting. Do 3minutes here, 10 minutes there throughout the day. (Check 
treadmill to the elliptical doesn’t mean you are changing the workout. Nor does it mean you’re just burning fat. Doing cardio for extensive periods of time depletes muscle as well. The body starts using the more readily available energy that is supplied to it once all carbohydrates are used—that is, protein. Also, low intensity workouts such as jogging or swimming do not burn nearly as many calories as the quicker, higher intensity workouts. During fast paced, high intensity workouts, more of the body exerts itself under more resistance in a shorter amount of time. Therefore, heart rate increases more than during cardio and the body burns more calories.
important. You can have a list of exercises and attack it however you’d like, but there are guidelines for a more efficient routine. Just like starting a routine with a large muscle group and moving to the small, there are other aspects of sequencing your workout.
to give ourselves a mechanical advantage so the repetition can be completed. Don’t be nice to yourself; the reason you are in the gym is to challenge your muscles. This doesn’t mean increasing the weight beyond your capabilities. Proper technique will make resistance training difficult enough. Why skip out on the toughest part?
muscles and make training tough. A “real” pull up involves entirely straightening the arms, then pulling your chin above the bar to complete the range of motion. We have the least amount of leverage when our arms are straight. Conversely, correct technique for the bench press includes lowering the weight and bringing your elbows to 90 degrees, changing the momentum with pure strength, and pushing back to starting position. The bar should not bounce off of the chest during a bench press. This is dangerous for the reason of fracturing your sternum, but it is also improper technique since it helps the chest immensely in putting up that bar. When using heavy weight, the joint needs to be protected and once again, we have leverage within the muscles past 90 degrees. The same idea applies to squats. Protect the joints and bring the hips and knees to 90 degrees.
Business Hours
Mon-Fri 7AM-8PM
Sat-Sun 9AM-7PM
or anytime by appointment
