Push Pace Vests Add Resistance To Treadmill Workouts

How Push Pace Vests Can Enhance Your Treadmill Workouts

Treadmills provide a convenient way to get in your cardio workouts at home. But sticking to a treadmill routine can get monotonous over time. Adding a push pace vest is an excellent way to take your treadmill workouts to the next level.

Push pace vests are specially designed compression vests that add adjustable resistance to your upper body as you walk or run. This engages more muscles, increases calorie burn and improves endurance.

Using a push pace vest on the treadmill offers many benefits including:

• Burns up to 30% more calories per workout
• Tones arms, back, chest and core muscles
• Improves running form and posture
• Increases stamina and cardiovascular fitness
• Adds challenge without high impact
• Provides resistance training while you do cardio

Keep reading to learn how push pace vests work, how to use them properly and the best vest options for treadmill training.

How Do Push Pace Vests Work?

Push pace vests feature stretchy compression material with elastic resistance bands integrated across the back, shoulders and chest. As you move your arms while walking or running, the elastic bands provide smooth resistance.

This engages your arm, back and core muscles to work harder with each stride. The resistance increases your upper body effort up to 20% while maintaining a normal stride.

Dragging against the elastic bands in the vest activates more muscle fibers. This increases calorie burn during your regular cardio workout.

The compression also improves posture and running form. Your upper body muscles get strengthened and toned from the resistance.

Benefits of Using a Push Vest on a Treadmill

Adding a push pace vest can make treadmill training much more effective and engaging. Key benefits include:

• Total body workout - Works arms, back, chest and abs while you walk/run.
• Enhanced calorie burn - Burns 20-30% more calories per session.
• Improved cardio fitness - Builds endurance and increases oxygen capacity.
• Upper body toning - Tones shoulders, arms, chest and core.
• Better posture - Helps you maintain upright form.
• No equipment needed - Adds resistance with just a vest.
• Adjustable resistance - Customize the intensity to your fitness level.

The extra resistance also helps take your mind off the steady pace of treadmill training. Before you know it, your workout is complete!

How to Use a Push Vest on a Treadmill

It's easy to incorporate a push vest into your existing treadmill routine. Follow these tips for getting started:

• Put on the vest and securely fasten the front zipper.
• Tighten the adjustable straps to fit snugly but not too tight.
• Set the treadmill speed to your normal walking or running pace.
• Increase the tension cords to the desired resistance level.
• Proceed with your regular cardio workout, focusing on posture.
• Adjust the resistance bands tighter as you get accustomed to the vest.

Start with lower resistance settings until your body adapts. Only increase the intensity gradually to prevent injury.

Use the push vest for at least 20-30 minutes 2-3 times per week to notice results in muscle tone, endurance and calorie burn.

Top Push Pace Vests for Treadmill Training

These are some of the best push pace vests to supercharge your treadmill workouts:

ZFOsports Weighted Vest

The ZFOsports weighted vest features thick elastic resistance bands across the shoulders and back. It has 8 levels of adjustable resistance from 10-80 pounds.

The open sides allow easy arm movement. It comes in adjustable sizes to fit most bodies. This is a top choice for increasing treadmill workout intensity.

Runmax Push Weighted Vest

Designed specifically for running, the Runmax push vest adds 12 pounds of upper body resistance. The X-shape elastic straps provide targeted toning.

It has reflective detailing for safety outdoors at night. Sizing is adjustable with the dual front straps. Excellent for improving speed and endurance.

Aduro Sport Weighted Vest

With a 4.4 pound weight pack, the Aduro Sport vest gives light resistance for beginners. It's made of breathable mesh with adjustable arm holes.

The weights slide into an inner pocket to evenly distribute load. Easy to take on and off over workout clothes. Ideal for walking and light jogging.

Hyperwear Hyper Vest PRO

The Hyper Vest Pro has a slim, contoured fit for comfort during running. Patent pending resistance loads up to 20 pounds target hip and core stability.

It's designed to improve posture, stride and arm drive. The resistance cord rigging provides ultimate flexibility and range of motion.

FuelMeFit Weighted Vest

This adjustable weighted vest from FuelMeFit goes up to 60 pounds for intense resistance. The structured design minimizes bounce during running.

It features high-density foam inserts to distribute weight evenly. The stretchy material allows full range of motion. Ideal for seasoned runners looking to increase speed.

How to Choose the Best Push Vest for Your Workouts

With so many push vest options available, it helps to evaluate the following features when selecting the right one for your treadmill training:

Adjustable Resistance Levels

Look for a vest with variable resistance levels, usually adjustable via elastic straps or removable weight packs. This allows you to customize intensity to match your fitness level and ramp it up as your body adapts.

Snug, Comfortable Fit

The vest should fit snugly without restricting your range of motion. Breathable compression material with adjustable straps ensures a comfortable fit as you walk or run.

Quality Construction

Durable stitching and sturdy zippers will stand up to regular use. Reinforced resistance straps maintain consistent tension workout after workout.

Quick Release Buckles

Front buckles allow you to quickly take off the vest when your workout is complete. Look for secure buckles that stay fastened during use.

Reflective Accents

For outdoor running safety, choose a vest with reflective markings that illuminate in low light conditions.

Weight Distribution

Evenly dispersed weight across the shoulders, upper back and chest prevents excessive strain. Multiple pockets and slim profile help spread load.

Resistance Level Guidelines for Push Vests

Most push vests allow you to adjust resistance levels from 5 to 80 pounds. Follow these general recommendations:

• Beginners - Start with 5-20 pounds resistance
• Intermediate - Build up to 20-40 pounds
• Advanced - Progress to 40-60+ pounds

Factors like your body weight, fitness level and workout pace determine the ideal resistance.

Start on the lower end and slowly increase intensity over time. Only bump up resistance after you can comfortably complete workouts at current level.

Tips for Adjusting Resistance Levels

Use these tips to find the right resistance setting:

• Increase resistance every 2-3 weeks as you adapt
• Reduce weight if form deteriorates or posture sinks
• Find a challenging level that allows full range of motion
• Focus on proper breathing techniques as resistance increases
• Listen to your body and don't overdo it too soon

Higher resistance taxes your muscles more, so don't feel compelled to max it out before you're ready.

Proper Push Vest Fit for Safety and Effectiveness

A push vest has to fit well to work correctly and prevent injury. Follow these tips:

• Measure your chest circumference to select correct size
• The vest should fit snugly but not constrict movement
• Side and shoulder straps should be snug but comfortable
• Zipper and all buckles should be completely fastened
• No major pulling or visible gaps in front
• Arm holes allow free overhead arm rotation

Wear the vest directly against your workout shirt. The snugger the fit, the more resistance you will feel.

Take the time to properly adjust straps and tighten up resistance cords. This ensures the vest stays positioned properly for your workout.

Push Vest Safety Tips

To safely perform your best with a push vest, remember:

• Never wear a push vest over loose clothing
• Start with lighter resistance and gradually increase
• Maintain proper running form and posture
• Stop immediately if you feel pain or strain
• Stay hydrated and cool during intense workouts
• Remove vest after your workout to avoid overheating

Improper use of a push vest risks muscle strains or shoulder injury. Build up resistance slowly while focusing on good technique.

10 Dynamic Push Vest Treadmill Workouts

Push vests can transform your usual treadmill routine into a challenging, results-driven workout. Here are 10 great push vest treadmill workouts to try:

1. Endurance Workout

Walk or jog at a steady, moderate pace for 45-60 minutes while wearing the push vest. Focus on posture and breathing with limited to moderate resistance.

2. Interval Training

Alternate 4 minutes of faster running with 2 minutes of slower jogging or walking. Adjust resistance levels higher for sprint intervals.

3. Hill Workout

Simulate running up and down hills by adjusting the treadmill incline every 2-3 minutes while wearing the vest.

4. Push Workout

Increase push vest resistance during treadmill sprints. Lower resistance for recovery walking intervals between sprints.

5. Backward Walking

Face the back of the treadmill and walk backward with resistance bands engaged for 15-30 minutes.

6. Core Workout

Add planks, crunches and other core moves during treadmill rest intervals. Keep vest on to make core exercises harder.

7. Stride Workout

Increase stride length and stretch arms back farther to maximize the push vest resistance with each step.

8. Tempo Workout

Moderate pace with the treadmill set to a 1-2% incline. Increase push vest resistance gradually through the workout.

9. Jump Workout

Add lateral hops, jump squats and skaters on either side of the treadmill belt while wearing the vest.

10. Combo Workout

Combine treadmill incline walking with stair climber intervals while wearing the vest.

Get creative with your workouts to keep your body challenged and engaged. Just be sure to maintain proper form and not overdo resistance.

Proper Running Form with a Push Vest

Using good running form is especially important when exercising with push vest resistance. Follow these tips:

• Lean slightly forward from ankles to hips to ears
• Look straight ahead, not down
• Strike on midfoot to toe - not heel
• Light, quick turnover with shorter strides
• Keep shoulders back/down and elbows bent ~90 degrees
• Swing arms front to back - not side to side
• Maintain upright posture - don't hunch over

The vest's resistance bands will quickly reveal any form flaws like overstriding or hunched shoulders. Keep perfecting your technique as you increase intensity.

Tips for Proper Running Posture

Here's how to maintain excellent posture while running with a push vest:

• Look straight ahead - not down
• Keep head in line with spine - no jutting chin
• Keep shoulders square and down - not elevated
• Maintain neutral pelvis - no anterior tilt
• Tighten core muscles and engage glutes
• Quick, light steps under hips - no heavy heel striking

The push vest forces your core to work harder to combat the pull of the resistance bands. This improves strength, balance and coordination.

Using Push Vests to Get Faster Treadmill Times

Incorporating push vest resistance into your treadmill running is a great way to build power and speed.

Adding physical resistance improves neuromuscular connectivity and firing speed. Your muscles adapt to move more quickly and efficiently against the pull of the vest.

Over time, this increased power translates directly to improved running times. Other benefits include:

• Greater leg turnover speed
• Enhanced hip flexor and glute strength
• Better arm drive and running economy
• Maximized calorie and fat burning

Tips to Go Faster with a Push Vest

Follow these tips to leverage push vest resistance for speed:

• Do sprint interval training (30-60 secs fast running)
• Lean forward slightly and drive arms front to back
• Take quicker, smaller strides
• Increase turnover - land foot under body
• Focus on speeding up "recovery" intervals
• Progressively increase vest resistance level

Going faster against resistance overload your muscles in the best way. Just listen to your body and don't increase speed too rapidly.

Ideal Treadmill Workouts for Weight Loss

Treadmills offer an easy way to get in effective cardio workouts that maximize fat burning, especially when you incorporate a push vest.

Here are some great treadmill routines to try for weight loss results:

1. Interval Training

Alternate faster running intervals with slower jogging/walking recovery intervals like 30 seconds fast, 90 seconds slow.

2. Steady State Jogging

Jogging at a consistent, moderate pace for 30-45 minutes is ideal for fat burning.

3. Hill Workouts

Adjust incline to simulate hill training for more calorie burn.

4. Lateral Training

Add side shuffles and other lateral moves on treadmill rest intervals.

5. Backward Walking

Walk backward on the treadmill for increased intensity.

6. Combo Training

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.