Weighted Vests Further Improve Dynamic Warm-ups

Any sportsperson or fitness enthusiast knows a proper warm-up is critical for maximal performance and injury prevention.
There is still a debate regarding what constitutes a good warm-up, especially since recent research on static stretching has found it less effective than once thought. Research has confirmed the efficacy of sports specific dynamic warm-ups and have looked at the effects of adding a weighted vest to this type of warm-up.

In a recent study, athletes participated in three testing (warm-up) sessions following by a long and vertical jumping test. The warmup protocols were as follows:

*Low to moderate intensity stationary cycling, followed by four static lower body stretches, each performed three times and held for 30 seconds.

*Twelve moderate to high level dynamic exercises.

* The same twelve dynamic exercises but this time wearing a weighted vest ( 10 % of body mass) worn for the last four exercises.

The lowest jumping scores came from the non sports specific warm-up of cycling and static stretching. The dynamic exercise groups, with or without a vest had significantly higher jump scores. Adding the vest produced the highest scores of all.

Researchers concluded that warm- up protocols involving dynamic sports specific exercise are superior to our conventional cardio followed by static stretching. Furthermore, adding a weighted west to part of a dynamic warm-up can further improve the effectiveness of these types of warm-ups. Looking for an edge? Try warming up with a weighted vest.

Dr. Lanny Schaffer is an Exercise Physiology and the President of The International Fitness Academy. For more performance enhancing facts go to http://www.aerobic.exercise-coach.com