The mode involves carrying heavy loads over long distances and for extended periods. Find out how to practice!
Did you know that hiking with a heavy backpack is a great full-body workout? Call ruckingthis mode strengthens your muscles, increases your heart rate and gets you moving outdoors.
According to the doctor Matthew Kampert, specializing in sports medicine, the term “rucking” comes from military personnel carrying heavy backpacks during boot camp training. “Rucking or ruck marching prepares soldiers for real scenarios, where they have to carry heavy loads over long distances and for prolonged periods,” explains the professional from the Cleveland Clinic in the United States.
According to him, the activity consists of walking a certain distance carrying a heavy backpack on the back and, as physical training, focuses on three components:
- Weight Load: The amount of weight you can carry;
- Distance: the number of kilometers you can travel;
- Duration: The number of minutes or hours you can walk.
What do I need to start practicing?
To exercise you don’t need to join a gym or invest in specific equipment, other than a backpack, weights or heavy objects.
Folder
Ideal backpacks for rucking should have adjustments to keep weights higher and closer to your back, as well as padded shoulder straps and a strap attached to the chest and/or waist.” Distributes weight evenly across the spine, with minimal movement or shifting in weight,” explains Kampert.
Regular backpacks tend to be roomier than those designed for the sport, as they are designed to carry many different items. However, weights or heavy objects are more likely to shift or injure your back during training and can “pull” your backpack down, putting stress on your shoulders and lower back.
If you want to make sure you get into rucking before investing in an exercise-friendly backpack, Doctor’s advice is to choose an option with very strong stitching to support the load, as well as wide, comfortable shoulder straps, chest straps and waist.
Weights or heavy objects
Rucking backpacks have specially designed weights (usually flat, rectangular, or square) that fit into the backpack’s internal pockets. But, if you use a common model, you can load it with dumbbells, plates, weighted sandbags, and even household items, such as books, water bottles, rice bags, etc. To do this, however, it is advisable to wrap your clothes in towels to pad them and weigh them beforehand so you can monitor the progress of your training.
How to start training?
Whether you are a beginner or practicing some other modality, it is advisable to start lightly, as loading your backpack with very heavy weights at the beginning or trying to cover a long distance can cause injuries such as stress fractures, for example.
That said, just follow the steps below:
1. Start with a light load
For some people, a light load may mean walking with an empty backpack, using only your body weight. Kampert suggests seeing how many miles or minutes you’re comfortable with before adding weight, and when you’re ready to load up, don’t go too heavy, even if you train regularly.
“Lifting weights in the gym is not the same as carrying 20 kilos on your back for several kilometers. You can start the initial load with two kilos and increase it.”
2. Walk
Maintain an upright posture with your shoulders back (not slouched forward) as you walk, and choose a pace that’s comfortable or a little constricting, if that’s your goal.
3. Increase your workouts
Use a fitness tracker to monitor your pace, distance, duration and load so you know when it’s safe to push yourself harder. Kampert recommends increasing one component at a time by about 10% each week (depending on your fitness level and goals). “Increasing frequency and intensity at the same time can lead to injuries and setbacks,” she warns.
It’s also a good idea to combine other activities like yoga or swimming. “You can challenge your body in different ways and also take time to rest and recover,” the doctor says.
Benefits of rucking
- Improves physical conditioning and endurance;
- Helps build muscles;
- Burn more calories;
- Improves mental health;
- Promotes a safe and easy to perform workout.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
