Walking is one of the simplest yet most effective forms of exercise with undeniable health benefits. But what if there was a way to elevate walking to a powerful strength-building exercise akin to putting your everyday stroll on steroids. Enter: Rucking.
What’s Rucking you ask?
Rucking is walking outside at a brisk pace with a weighted or loaded backpack. This transformative workout takes an ordinary walk and turns it into a dynamic routine. Rucking, originally a form of military training where soldiers march for long distances carrying their gear in loaded packs, has gained popularity for civilians like you and me.
Rucking offers a potent combination of cardio workout and muscle strengthening. It’s a versatile exercise that’s not only effective but also convenient, cost-free, and accessible almost anywhere in the world. Plus, getting outside has its own benefits for your health.
Getting Started
Starting to ruck is straightforward. Begin with a backpack loaded to 5% of your body weight and gradually work your way up to 25%. Start with shorter-duration walks and progressively extend the length of your rucks. For an enhanced workout, incorporate hills into your route to boost cardio going uphill and engage your stability and eccentric muscles when navigating downhill.
Gear Up for Success
All you need for rucking is a backpack loaded with weight. You can opt for purpose-made weighted ruck plates or get creative with heavy items from around your home, like free weights, books, or jugs of water. Some experts recommend putting towels at the bottom of your pack to position the weight higher in the backpack and provide comfort.
Use a well-fitting backpack with quality shoulder straps, a waist strap, and the ability to cinch it to your body for even weight distribution. Equally important is wearing good, supportive shoes.
Let’s Break Down the Benefits
- Functional Fitness: Rucking supports everyday movements allowing you to stay active your entire life and enhancing your overall fitness.
- Efficiency: This is an efficient workout, combining cardio and strength training into one.
- Posture Support: Rucking contributes to better posture by strengthening your back. Strong posture is a crucial aspect of overall health and longevity.
- Bone Health: Weight-bearing activities strengthen bones.
- Full Body Workout: Rucking engages multiple muscle groups, from glutes, hips, and calves from the lower body to shoulders, lower back, and neck to brace the load.
- Calorie Burn: Surprisingly, rucking burns three times more calories than traditional walking.
Incorporating rucking into your fitness routine offers a robust physical workout that’s easy to incorporate into your daily life. So next time you plan to take a walk with friends or walk your dog, pack your rucksack. Let rucking redefine your walking routine, turning it into a powerful journey towards total body fitness.
Throughout the “Active You” section of this blog, we will introduce you to ideas on staying active and learning new things.
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