Rucking, an increasingly popular fitness activity, is much easier than you might think.
Inspired by military training, walking while carrying heavy loads, usually in a backpack, can provide many health benefits.
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Retired Army Green Beret Jason McCarthy founded the Florida-based company GORUCK based on the skills he learned during his service.
Inspired by military training, rucking involves walking while carrying heavy loads, usually in a backpack. (Goruk)
According to the company’s website, the company has conducted more than 10,000 live rucking events since 2010 and has more than 500 independently run GORUCK clubs around the world.
In an on-camera interview with Fox News Digital, the CEO said rucksacks are “very easy” because you just put your weight in a backpack or “rucksack” and walk.
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“It has weight,” he said. “Rucking is the basis of special forces training, and for that matter, all infantry training.”
“As you gain weight, things become heavier – ammunition, weapons, mortars, food, batteries, radios – and you have to carry them around, which makes it a struggle.”
Experts say rucking is associated with many health benefits. (Goruk)
McCarthy points out that the concept of rucking dates back to the days of hunter-gatherers.
“The original backpack was an animal brought back to the tribe for dinner, and someone had to carry it on their back,” he says.
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“This is not a fad or an exercise machine because humans are uniquely built to carry like that. Humans are built to do this by nature.”
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McCarthy said rucking can be thought of as “aerobic exercise for people who hate cardio” because it can get your heart rate up without using up too much energy.
“This is not a fad, it’s something we are innately wired to do.”
He also noted that this activity is much less demanding than other forms of exercise, such as running, and can be scaled back depending on the added weight.
“It’s really accessible to everyone,” McCarthy said. “Let’s go outside and be more active.”
One fitness trained rucking said it’s “very accessible” because it can be done “almost anywhere, on the trail, around town, or even on a treadmill.” (Goruk)
McCarthy advises new lacquerers to “add a little weight and add a little bit of challenge to your life and start carrying around 10 pounds, 20 pounds, 30 pounds, whatever.”
A little extra weight in a backpack makes it more difficult when walking the dog or pushing kids in a stroller, he said.
Maximize your racking results
In a separate conversation with Fox News Digital, celebrity personal trainer Collins Ezek acknowledged the effectiveness of rucking in increasing cardiovascular endurance, strengthening muscles, and improving posture. Ta.
According to the Los Angeles-based trainer, rucking works your core, back, legs, and shoulders and provides a “full-body workout” without putting too much impact on your joints.
Rucking trains your core, back, legs, and shoulders, giving you a “full body workout” without putting too much impact on your joints. (Goruk)
“Rucking burns calories, so it’s a great option for people who want to lose weight,” he said. “It is simple and requires minimal equipment, and can be scaled up by adjusting the weight.”
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Ezek recommends the rack to his personal training clients, especially those looking for a low-impact cardio option.
Trainers say using the right footwear and technique is key to minimizing risk. (St. Petersburg)
“Clients who incorporate it into their routine report improved endurance. [as well as] I have improved my posture and strength, especially in my core and back,” he told FOX News Digital.
“It also adds variety to your training and complements other forms of exercise such as running and strength training.”
Risk-free racking
While this is an effective workout, Ezek cautioned that improper ruck technique can be risky.
“Too much weight, or weight that’s not evenly distributed, can lead to poor posture and lower back strain and joint problems,” he says, adding that you should start with light loads and gradually increase the weight. He said that it is best to increase the number of
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“The key is to progress gradually and be mindful of your form so you can sustain it over the long term without getting injured,” he advised.
Experts say rucking encourages people to move more, while adding a little more challenge to a basic walk. (Goruk)
Ezek said proper footwear and technique are also key to minimizing risk, ensuring weight balance and preventing unnecessary strain.
The activity can be modified to suit almost any fitness level, but older adults should consult their health care provider before trying it, trainers noted.
