If you’re a pedestrian, listen up. Instead of regular walks and strolls, people are looking for a more productive physical activity called “rucking”. This modified form of walking increases the intensity and requires you to carry a heavy rucksack or backpack as you begin your walk. This way you get the benefits of both cardio and strength training in the same session.
Some of you may be wondering what a backpack is. We spoke to experts to explain this popular exercise method, its benefits, and everything else you need to know.
“A rucksack is basically a special type of backpack that is better suited for this type of activity than your average backpack,” he explains. Domenic Angelino, CPTfrom trainer academy. You can also purchase weights that are specifically designed to strain your backpack for an even more effective workout. As you continue, it is natural for the weight of your backpack to increase.
“Once you’ve loaded your rucksack, it’s important to make sure the straps are properly tightened. If the straps are too loose, the rucksack can sag behind you, making it uncomfortable to carry. ,” Angelino points out. Outside.
Now that you understand the process, all you have to do is make sure your backpack is on the solid side and you can get started. But before you gear up, read about the benefits of racking.
Why is rucking a more beneficial exercise than walking?
Rucking is a great way to strengthen your upper body muscles and increase your muscular endurance. A great workout to tone your abs, back and shoulders, and burn more calories than walking.
”[Rucking] Increases the muscular endurance of those muscles [as] “Those muscles have to support the weight of the backpack while you walk,” says Angelino. “These muscles particularly impact endurance because they need to contract isometrically to be sustained over long periods of time.” ”
Wearing a backpack increases the weight you carry, which puts more force on your legs with each step you take to keep walking. This, combined with the extra use of upper body muscles to stabilize the backpack, increases your total calorie expenditure.
The calf muscles in the lower body are the most effective due to their structure. With each step, your calves are forced through a higher range of motion than any other muscle in your lower body.
The cardiovascular benefits are also amazing. “Rucking can provide a greater cardiovascular stimulus than regular walking, which means it’s good for your heart health,” says Angelino. “This is because the heart needs to deliver more blood and oxygen to the muscles over time so that it can support all the extra work the muscles are doing.”
If you need more convincing, check out how people on TikTok are raving about the benefits of racking. TikTok user @dailycleansewithceleste explained video“Rolling around in my new 50 pound vest…the changes in my body are real!” She captioned it, “Walking around in the vest is reshaping and changing my entire body.” “I will,” he added.
Tips for getting started with rucking training:
1. Get creative with your racking weights.
You can use anything available to increase the weight of your backpack. “As long as your backpack is as heavy as you want, you’ll be fine,” says Angelino. “You can also get creative with things you have at home, like books or canned food. You can also get some rocks from outside and fill up your backpack.”
While walking, remember to stay away from sharp objects that can cause discomfort or hurt your back. Placing flatter items closer to your back will make your experience smoother and more comfortable.
2. There are many options when it comes to where you can rack.
Rucking is fun on hiking trails, but it can also be done on regular walking routes. “Running around your neighborhood or at the local track is perfectly fine,” Angelino says. “The most important thing is to be physically active and carry a heavy backpack.”
3. Be sure to bring the essentials.
Before you head out on your rucking adventure, make sure you have the essentials like water, sunscreen, healthy snacks, and even bug spray depending on your route and plans.
“Ideally, you should drink enough water during your workout to replace the fluid you lose through sweat,” Angelino explains. “High-carbohydrate snacks can help raise blood sugar levels and provide energy when you’re low on energy.”
4. Choose a high-quality backpack.
When investing in a new backpack, Angelino recommends focusing on quality. A good backpack is designed to be durable and evenly distribute the weight on your back, making it more comfortable.
It’s also important to look for a backpack with a waist strap to reduce strain on your back muscles. “This makes it easier to rack for long periods at a time,” says Angelino. “Not using a waist strap puts more stress on your back muscles, which in turn improves your muscular endurance.”
5. As with any exercise, it’s important to warm up.
Don’t forget to warm up for this workout. According to Angelino, “By incorporating a warm-up, you can tackle an intense rucking session if you want. Start by walking for two to three minutes without a backpack on. “Wear your backpack half-filled” and walk around for an additional 2-3 minutes with half its normal weight. After that, I fill up my backpack and start the main training session. Gate. “
6. If you lift weights, incorporate a rucking session into your weekly schedule.
If you do weightlifting, it is essential to account for your rucking sessions when planning your lifting schedule and to avoid rucking on the days you plan to lift.
“Rucking before certain types of training can reduce the quality of your training and increase your risk of injury,” warns Angelino. “It’s best to avoid the rack before lower body exercises that involve weights. It’s also best to avoid the rack before lifting sessions that put a lot of stress on your lower back.”
7. Consider incorporating hills for extra strength.
Adding weights to your backpack isn’t the only way to increase the intensity of your workouts. You can add hills to your daily routine to transition from walking to running. Every intensity has its benefits, and the limits are limitless.
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