margaret martin: hi, i'm margaret martin atmelioguide, and today i'm here to bring you some suggestions and ideas to use your weightedvest when exercising. so, as you've heard me say many, many times before: whenever youintroduce anything, whether it's weights that you're holding in your hands, or weights thatyou're putting on your body, such as with the weighted vest, your form is what dictateshow much weight you can hold or carry or workout with. so, you wanna make sure that your formis always perfect. and any of the exercises that i'm introducing today, i'm going to assumethat you know that you don't introduce exercises with weights or weighted vests until you'vedone dozens and dozens of them without the weighted vest or without external weights.so, one of the first ones being squats. whether
you started with chair squats, and you'regraduating to free squats, and whether you choose to do sort of a hip-width squat, ora narrow squat, or a wide squat, you wanna ensure that your squats are in good form,that your knees are pointing in the same direction that your second toe is pointing in the wholetime. so a weighted vest is a great adjunct to squats, frees up my hands, allows me tostart doing things like squat jumps. so, that's a really nice use of the weighted vest. anotherone is lunges. great exercise, whether you choose to do a forward lunge, a lateral lunge,a reverse lunge, or you can do a combination, where you're doing what's called a clock lunge.so, if you can imagine me drawing the face of a clock. twelve o'clock, one o'clock, watchmy back foot and knee is pointing in the direction
of that heel. and now lateral, where bothfeet are parallel to one another. back to the four o'clock, again, back toe and heelare pointing towards the front heel. a six o'clock, and then switch it. and then finishthe face of the clock. again, you wanna have done these many times without the vest, andthen you start adding the vest, and gradually increase the weight in the vest. just as inweighted squat jumps, you could do weighted jump lunges. so, a jump lunge would involvelunging and going into a jump. the vest is a great adjunct. the simpler way of introducinga vest that we've talked about in the past is walking, brisk walking, step-ups, but simplejumps is another one. so with jumps, as in with your squats, knees pointing in, you wantto ensure that you land with toes and knees
pointing in the same direction, unlike landingthat i often see with young basketball players. starting your jumps on the spot, jumping forward,jumping back, jumping side, side. and if jumps are not in your repertoire of movements, whetherit's from arthritis of the hips, or knees, or just general conditioning, then one othernice thing you could do with your weighted vest is your heel raises. starting with introducingthe vest, if you're doing double heel raises or single heel raises, both of which willmake the transition into more explosive movement, the plyometrics easier by getting that explosivenessand strength in the calf muscles. so, i think that's enough ideas for today on the use ofthe weighted vest in your exercise program, and in helping you build bone through thehips and spine, and i'm gonna tune out--margaret
from melioguide. have a great workout! thanksfor tuning in.