"Rucking" for Beginners: Benefits of Walking with Weight
If you're looking for a new and challenging way to get in shape, you may want to give rucking a try. Rucking is a form of exercise that involves walking with a weighted backpack, or "ruck." It's a simple and effective workout that can help you to build strength, improve your endurance, and burn calories. And the best part is, you can do it anywhere, anytime.
The History of Rucking
Rucking has its roots in military training. Soldiers have been marching with heavy packs for centuries. But in recent years, rucking has become a popular form of exercise for civilians as well.
The Benefits of Rucking
Rucking is a great full-body workout that offers a number of benefits:
- Builds strength: Rucking is a great way to build strength in your legs, back, and shoulders.
- Improves endurance: Rucking is a low-impact cardio workout that can help you to improve your cardiovascular health.
- Burns calories: Rucking can burn up to three times as many calories as walking without a pack.
- Improves posture: Carrying a weighted pack can help you to improve your posture and strengthen your core.
- Gets you outdoors: Rucking is a great way to get some fresh air and enjoy the outdoors.
How to Get Started with Rucking
Getting started with rucking is easy. Here's what you'll need:
- A backpack: You can use any backpack, but a dedicated rucking backpack will be more comfortable and durable.
- Weight: You can use anything for weight, from a dumbbell to a bag of sand. There are also special rucking plates that are designed to fit in a backpack.
- Comfortable shoes: A good pair of walking shoes or hiking boots is essential.
How to Ruck
- Start with a light weight: When you're just starting out, it's important to start with a light weight. A good starting weight is 10-20 pounds.
- Go for a walk: Start with a short walk of 1-2 miles.
- Focus on your posture: Keep your back straight and your shoulders back.
- Listen to your body: If you start to feel pain, stop and rest.
- Gradually increase the weight and distance: As you get stronger, you can gradually increase the weight and the distance of your rucks.
Tips for Success
- Stay hydrated: Drink plenty of water before, during, and after your ruck.
- Stretch before and after your ruck: Stretching will help to prevent injuries.
- Join a rucking group: Rucking with a group can be a great way to stay motivated.
The Bottom Line
Rucking is a simple and effective workout that can help you to get in shape and enjoy the outdoors. By starting with a light weight and gradually increasing the weight and distance, you can build strength, improve your endurance, and burn calories. So grab a backpack, throw some weight in it, and hit the road.