Are you tired of the same old walking routine for weight loss? Consider spicing things up by adding extra weight to your backpack. This method, known as rucking, is gaining popularity as an effective way to enhance your fitness journey.
What is Rucking?
Rucking involves walking or hiking with a weighted backpack. Originally a military exercise, it combines cardiovascular benefits with strength training. According to fitness expert Yash Agarwal, it’s a great way to boost overall fitness. The term ‘ruck’ comes from ‘rucksack,’ a military term for a backpack used to carry supplies.
Rucking for Weight Loss
Looking to shed some pounds? Rucking might be your answer. A study published in the Sports Medicine and Health Science journal found that rucking burns significantly more calories than regular walking. Depending on the weight and terrain, you can burn between 400 and 600 calories per hour.
Health Benefits of Rucking
Beyond weight loss, rucking offers numerous health benefits:
1. Cardiovascular Fitness
Rucking enhances cardiovascular endurance, making it easier to sustain high-intensity workouts.
2. Low-Impact Exercise
Despite the added weight, rucking is gentle on the joints, making it suitable for those seeking low-impact workouts.
3. Muscle Strength
Rucking engages various muscle groups, particularly in the lower body, back, and core, boosting overall strength.
4. Bone Health
Carrying weight strengthens bones, reducing the risk of osteoporosis.
5. Improved Posture
Rucking requires a straight back and engaged core, which can enhance posture and reduce back strain.
How to Start Rucking?
To avoid injuries, follow these tips:
1. Choose the Right Backpack
Select a comfortable backpack with padded straps and a waist belt.
2. Start with a Comfortable Weight
Begin with 4 to 9 kg and gradually increase as you build strength.
3. Warm Up
Prepare your body with stretches or light walks before rucking.
4. Maintain Good Posture
Keep your back straight and core engaged to prevent injuries.
5. Cool Down
After rucking, stretch to aid recovery and improve flexibility.
Potential Side Effects
Be cautious of back pain, joint pain, and blisters from improper form or gear. If you have severe back or joint issues, consult a doctor before trying rucking.
Rucking can be a powerful addition to your weight loss strategy, especially when combined with a healthy diet. Ready to give it a try?
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