The “rucking” is on the rise.
It is well established that Americans need to move moreAnd for many people, walking is the most accessible form of exercise.
“Walking reduces the risk of heart disease, lowers blood pressure and LDL (bad cholesterol), and strengthens the heart.” According to Dalia McCoyCleveland Clinic Family Medicine Specialist Dr. …
Now, people who want to enhance these positive effects are rocking this rack.
In basic terms, “rucking” means walking with a load on your back.
Rucking transforms walking from simple cardio into compound resistance training by means of a weighted backpack—and its die-hard followers say the extra weight can help you lose weight.
This low-impact exercise is based on military training, where “ruck” means rucksack and ruck marching is a core skill used by armies around the world.
According to a former US Navy SEAL Stew SmithA fitness instructor and special ops coach.
According to a former US Navy SEAL, “This definition can be as simple as traveling on foot with a backpack or as complex as traveling with all your military equipment on, over rough terrain, moving quickly toward your target.” Stew SmithA fitness instructor and special ops coach. “But the term ruck, hump, or forced march actually means carrying your gear in a bag from one place to another.”
One of the tests taken by the US Army for recruits seeking to earn the Expert Infantryman Badge 12 mile runor a march on foot, which must be completed in three hours at a staggered pace 35 pounds of luggage,
Research has also shown that Rucking may improve muscle strengthAerobic conditioning, and endurance.
Blacksmith told CNN last year People can burn 30% to 45% more calories through rucking than by completing a workout without additional weights.
According to the C.D.C.Adults need 150 minutes of moderate-intensity physical activity per week and at least two days of muscle-strengthening activity each week.
Rucking, which doubles as cardio and resistance training, helps people accomplish both goals. Plus, the added weight encourages proper posture and helps build back strength, making it an excellent balance to spending hours sitting at a desk.
In addition, rucking is an outdoor exercise, and working in nature is shown To reduce stress, reduce depression, improve memory and help people with ADHD. Exercising in sunlight helps in improving the body's memory power. Vitamin D productionImportant nutrient for bone health and mental well-being.
Just like we have to crawl before we can walk, experts say that you must practice walking or running well before you can practice running or walking.
“You shouldn't be rucking if you haven't started moving,” Smith explains. “At first, walk for 30 minutes every day. After a month or two, if you start to find walking easy, increase the weight or distance/speed.”
He recommends that beginners start with a weighted vest before progressing to the ruck.
Coach Christina Williams, Owner Jim xwho has over 10 years of proven experience in strength and conditioning, The post was previously reported“Weighted vests are a great addition to most workouts because the extra upper body weight makes the core work harder with all exercises.”
When you're ready to rack, you can start with items you already have, like a bag full of books or magazines.
Experts suggest Start with 10 pounds for 15 to 20 minutes and increase the weight and distance by 10% every three to four weeks, making sure to take rest days between rucks.
However, experts believe that bags specifically designed for rucking are a better and safer option, as regular bags sit down on the back, which can cause pain and problems in the long run.
“Rucking provides a great external stimulus to your body that, if done correctly with the appropriate weight, burns more calories than just walking, strengthens your core and helps you have better posture,” says certified personal trainer Christian Rivas. told Health.com last year, “In a way, your whole body is working harder to stabilize the load.”
Smith says those looking to rack up points should prepare themselves for a long journey — both literally and figuratively.
“A regular ruck workout can take hours or take up an entire afternoon,” he said. “Be prepared to invest that kind of time into your progression each week to raise your ruck skill level.”
