Rucking may sound like a risqué activity, but it’s actually a fantastic full-body workout that can be done anywhere. This exercise involves walking with a weighted pack on your back, providing numerous benefits for your muscles and cardiovascular system.
The term “rucking” originated from military training, where soldiers carry heavy rucksacks to prepare for real-world scenarios. Thanks to the promotion of retired U.S. Navy Seal David Goggins, rucking is gaining popularity among civilians.
To get started with rucking, you only need a rucksack or backpack and weights or heavy items. A rucksack is designed specifically for rucking, distributing weight, and minimizing shifting. However, if you don’t have a rucksack, a sturdy backpack can be used as a substitute.
When beginning your rucking workout, it’s important to start with a light load and gradually increase the weight and distance. Maintaining proper form, such as an upright posture with your shoulders back, is crucial. You should also consider mixing in other activities like yoga or swimming to challenge your body in different ways when not rucking.
The benefits of rucking are numerous. It improves physical conditioning and endurance, helps build muscle strength and power, and burns calories comparable to jogging. Rucking also has positive effects on mental health, as exercise and spending time in nature can boost mood and lower stress levels.
Rucking is generally safe and suitable for people of all ages and fitness levels. However, it’s always important to consult with your healthcare provider before starting any new workout routine.
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