If you’re looking for an easy way to improve your fitness in the New Year, then this army-inspired fashion could be for you.
Rucking, which involves walking with a backpack or weighted vest, has taken social media by storm and is credited by food challenge expert Guy Fieri with helping him lose more than 30 pounds.
Walking has long been praised for its health benefits and a study in Australia this year found that those who walked a total of 111 minutes a day, on average, lived 11 years longer than people who walked very little.
And adding extra weight to your walk could reap bigger rewards, doctors say.
For example, an American Council study found that people wearing a vest containing 10 percent of their body weight burned 13 percent more calories compared to those not wearing a vest, when they walked at a 5 percent incline. percent and 10 percent on a treadmill.
Rucking, which is a key part of military training in armies around the world, has been adopted by civilians for its calorie-reducing and strength-increasing benefits.
What’s more, health and fitness professionals have also given it the thumbs up.
Dr. Amit Momaya, an Alabama-based orthopedic surgeon, says rucking offers “a unique combination of cardio, strength training and mental resilience, making it a versatile exercise with potential benefits for all levels of fitness.” physical condition”.
Rucking, which involves walking with a weighted backpack, has taken social media by storm.
First, he says that using the weighted backpack while walking provides a full-body workout, putting your core, legs, and shoulders to work.
He says studies have also shown how activity can improve your ‘VO2 max’ score, the maximum amount of oxygen your body can use during exercise.
This, in turn, improves your cardiovascular health and overall fitness, which could add months or years to your life.
Unlike high-impact exercises like running, Dr. Momaya highlights that exercising is easier on the joints.
He explains: ‘The padded floor underfoot absorbs shock, while the weight on your back helps maintain good posture, reducing stress on your knees and ankles.
“Imagine a workout that improves your fitness without forcing it – that’s the beauty of low-impact rucking.”
According to accessories brand ruck.com, rucking burns two to three times more calories than walking.
On a flat trail with a 20-pound backpack, the site estimates that someone weighing 120 pounds would burn 420 calories per hour.
If they increased their load to 50 pounds, one hour of exercise would burn 514 calories.
At the high end of the scale, the site says that a person weighing 220 pounds would burn 1,076 calories per hour if they were carrying a 50-pound backpack.
As well as offering physical gains, Dr Momaya says rucking also benefits the mind, describing it as a “mental marathon”.
The doctor continues: ‘Pushing yourself with a loaded backpack builds courage, determination and mental resilience.
‘Every hill conquered, every drop of sweat shed, becomes a testimony of your inner strength.
“Imagine facing daily challenges with the confidence of an experienced ruck runner – that’s the mental toughness that is built on the ruck trail.”
Lastly, since it typically involves a slower pace than running, Dr. Momaya says rucking is a great social activity and there are rucking groups that motivate you to get started.
Dr. Amit Momaya, an Alabama-based orthopedic surgeon, says rucking offers “a unique combination of cardio, strength training, and mental resilience.”
Celebrity chef Guy Fieri credits rucking with helping him lose more than 30 pounds
For those who want to start rucking, he suggests consulting a qualified professional for training guidance.
He also advises starting with a light backpack and not trying to imitate military personnel, who can carry loads of up to 70 pounds at a time.
Likewise, New York-based personal trainer Natalya Alexeyenko warns people to find a comfortable backpack or weight vest before starting.
She told DailyMail.com: ‘There are a few things you should keep in mind if you’re thinking about starting rucking.
‘If you carry your backpack incorrectly, you can alter your posture and cause your shoulders to hunch forward.
‘To avoid this, I recommend using a specialized anti-theft vest.
“These vests help distribute weight more evenly around the torso, keeping posture straight and reducing strain on the back and shoulders.”
If you’re new to fitness or not used to carrying weight, Alexeyenko says it’s also important to start with a light load.
She recommends packing a load of about 10 to 15 pounds.
Then, you can “gradually increase the weight and distance you walk to avoid putting too much pressure on your joints and reduce the risk of injury.”
The fitness expert adds: “Starting with too much weight too soon can cause discomfort or even serious problems in your knees, hips and ankles.”
Another important tip, says Alexeyenko, is to monitor your heart rate while you exercise.
That’s because tracking your pulse “helps you stay within a safe intensity level, preventing you from overdoing it and ensuring your workouts are effective.”
This can be especially helpful for beginners or anyone with specific health issues.