Generally, the goal of any training is to gain muscle and endurance while losing fat, making it an effective workout. For this, there is a type of exercise called Rucking, which works all the muscles of the body in general and basically consists of carrying weight while walking. Carrying weight means extra effort, which translates into both aerobic and muscular benefits. It is an easy-to-perform exercise that is low-impact on your joints and, above all, highly effective.
The benefits of Rucking are diverse, including the following: when you walk with additional weight compared to what you normally carry, you burn significantly more calories due to the extra effort you are making. It is important to note that the extra weight should allow you to walk comfortably, as excessive weight could quickly cause an injury. It is recommended to start with weight that represents between 6% and 10% of your body weight, depending on how well-conditioned you are.
Another benefit is that this activity can be incorporated into your daily routine. For those who find going to the gym tedious, you can perform your daily tasks, such as walking to work, shopping, or engaging in other activities that involve walking, by adding extra weight. This is enough to engage in a more efficient physical activity.
Another benefit is that it improves mental health, especially when walking outdoors. Observing the scenery distracts the mind, reduces cortisol levels in the blood, and mitigates the stress your body endures due to the extra weight.
Rucking also improves aerobic endurance. Walking while carrying extra weight increases your muscle oxygen consumption, and your heart works harder to compensate for the demand.
Another benefit is that it increases muscle mass, though not to the extent of a bodybuilder. Muscle mass increases because carrying weight while walking activates many muscle groups throughout your body due to the mechanical tension required to support the weight, the movement, and the resistance to gravity.
Rucking is typically performed by walking with extra weight. But how do you carry that extra weight? It is carried on your back in a backpack with a sturdy and wide strap to avoid harming your shoulders. The weight should be centered on your back to avoid affecting your posture while walking.
In Rucking, it is important to consider the following for it to be effective: the speed at which you walk, the duration of the walk, and the extra weight you carry.
By Elías DaSilva | 15 de Noviembre de 2024.