How rucking can give your walking routine a boost

Editor’s note: Consult your doctor before starting any new exercise program. Stop immediately if you feel pain.

CNN
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If you like walking for exercise, there are simple ways to maximize your efforts. It means turning your walking into a backpack. Rucking is walking with weight on your back and is an increasingly popular form of exercise.

“Now I see people making noise all the time in my neighborhood,” said Stew Smith, a former Navy SEAL who is a fitness instructor and special operations training team coach at the U.S. Naval Academy in Annapolis, Maryland. said.

The term “rucking” comes from ruck marching, a core skill used by militaries around the world. One of the tests the U.S. Army gives recruits aiming to earn the Master Infantry Badge is: 12 mile rack, or a foot march. Must be completed within 3 hours while carrying luggage. At least 35 pounds of gear. However, you can start with light loads and gradually increase the weight as your strength improves.

One reason for the rack’s increasing popularity may be due to the fact that it’s an easy, low-impact, full-body exercise that promotes cardiovascular and muscle health. One small study conducted in September 2019 Showing 10 weeks of weighted walking, resistance training Physical performance in men improves and perceived exertion is significantly reduced.

Weighted step training improved lower limb muscle strength and functional capacity in older women. Found in another study in January 2019showing that this training could extend their independence by nearly a decade.

Additionally, it burns calories from the torch. Smith says weighted walking burns 30% to 45% more calories than walking without a backpack.A soldier weighing 180 pounds was burned while carrying his 35 pounds as he walked 3.7 miles (6 kilometers) in 15 minutes per mile. 680 calories, according to the US military. Generally, the more you weigh, the more calories you burn during activity, so a soldier who weighs 180 pounds burns calories at the same rate as a soldier who weighs 215 pounds.

“It’s a simple mathematical equation,” says Mark Stevenson, senior director of the Sports Performance Research Center at Massachusetts General Brigham in Foxboro, Massachusetts..

Another benefit is that rucking is usually done outdoors, which is good for your mental health. “A lot Research Shows Mental Health Benefits Being in a natural environment is a huge thing, so if rucking can be a reason to get outside, that motivates me,” Stevenson said.

Rucking with a backpack is easy, but there are a few things to keep in mind before you strap on your backpack and head out. First, don’t be too ambitious. As with any new exercise, you should start slowly.

“Put on your empty backpack and walk the distance you’ve already walked,” says Stevenson. “When you start increasing the weight of your pack, try starting with a low weight, such as 10% of your body weight. Increase it gradually, as increasing weight puts more stress on your ankles, knees, hips, and back.”

Another option is to start with a weighted vest instead of a backpack. This distributes your weight between the front and back. Once you get used to the vest, you can also switch to a backpack. However, do not use old packs.

Rucksacks should have wide padded shoulder straps. “Don’t put any weight in the string bag,” Smith says. “Most straps aren’t made to hold 10, 20, or more pounds. Thin straps are pretty tight on the shoulders.”

It is also important that your backpack has a waist strap. This helps minimize backpack movement and distributes weight more evenly. The backpack should fit tightly against your back and not off your shoulders.

While it may be tempting to stuff your backpack with canned goods and dumbbells to achieve your desired weight, he adds, that’s not the best idea. Heavy loads should be concentrated in the center of your back near your shoulder blades, not at the bottom of the pack near your hips. Sharp items can also be uncomfortable.

Smith prefers to use bags of sand that can be purchased at hardware stores. Ideally, the load should be evenly filled within the pack.Specially made fitness sandbags is also available. “Sand can get moldy on your back, whereas metal can dig into your spine,” Smith says.

If you don’t want to worry about choosing the right backpack and weight, buy a backpack made specifically for rucksacks. These may come with weighted plates or sandbags, as well as pockets to hold them in place. Some backpacks have handles on the outside in case you want to pause to perform an exercise such as squatting while holding the backpack over your head.

Don’t forget your feet, Smith said. To prevent blisters, pair comfortable shoes with socks made of moisture-wicking material such as wool.

Most people can get into the rack if they can walk, but it’s not recommended for everyone. “If you have shoulder problems, tendonitis, or stiffness, carrying a heavy backpack will only make your symptoms worse,” Stevenson says. “If your knee hurts after walking two miles, it’s going to hurt even more when you put weight on it.”

Fitness experts recommend doing racks only a few times a week instead of every day. Combining the rack with lower body exercises is also effective. For example, the students coached by Smith at the U.S. Naval Academy ruck twice a week, and their training includes rucks interspersed with lunges and squats and up and down bleachers. ing.

But you can also just wander around the neighborhood. “It’s not that complicated,” Stevenson said. “Treat it wisely. You’re looking for an activity that’s challenging but doesn’t push your limits. If it hurts, don’t do it.”

Melanie Rajicki McManus I’m a freelance writer specializing in hiking, travel, and fitness.