Weight loss: Here’s how the new hiking trend, rucking, can help you shed extra pounds (Image credit: iStock)
In the fitness world, new trends are emerging every day that offer a variety of ways to stay active and achieve health goals. Recently, one such trend has been taking over social media due to its immense health benefits, known as “rucking.” This new walking trend is simple yet highly effective for those looking to shed extra pounds and improve their overall fitness. But what exactly is rucking and how can it help you on your weight loss journey? Let’s check it out!
What is Rucking?
Rucking, which originated in the military, involves walking with a weighted backpack. The concept is that you add resistance by carrying weight while walking, making the workout more challenging without the need for complex equipment or techniques. Originally used by soldiers to build endurance and strength, rucking has become a popular exercise among civilians.
The best thing about backpacking is that there are no gym memberships, fancy equipment or intense training regimes required. All you need is a sturdy backpack and some weight. The activity is effective for all fitness levels, whether you are a beginner starting out with a few kilos or a seasoned athlete looking to add a new dimension to your routine, backpacking is the exercise for you.
How does rucking help you lose weight?
Rucking is an effective way to burn calories and boost your metabolism, making it a great weight loss tool. Here’s how:
– Increased calorie burn: Walking is a great low-impact exercise for fat loss, but when you add extra weight to the equation, you naturally increase your calorie burn. A 60-minute walk can burn between 200 and 400 calories, depending on your weight, speed, and terrain. With backpacking, you can significantly increase this figure. The extra weight forces your body to work harder, leading to increased calorie expenditure.
– Build muscle while burning fat: One of the main advantages of backpacking compared to regular walking is the resistance it provides, which helps build and tone muscle. Carrying weight strengthens your legs, back, shoulders, and core muscles. By building lean muscle, you improve your resting metabolic rate (RMR), which means your body continues to burn calories even when you’re not exercising.
– Improves cardiovascular fitness: Backpacking offers a cardiovascular workout similar to running or jogging, but with less impact on the joints. This makes it an ideal choice for those who want to improve cardiac health and endurance without the risk of injury associated with high-impact activities. Practicing backpacking consistently will improve your endurance, increase lung capacity, and contribute to overall heart health – all important factors in a sustainable weight loss journey.
– Increases metabolism: The added resistance of carrying weight increases the intensity of the walk, causing the body to burn more fat for energy. Over time, the cumulative effect of burning extra calories during and after workouts will result in weight loss. As muscles grow and strengthen, the metabolism gets an extra boost, helping to shed fat more efficiently.
– Low impact, high reward: For those who find running or other high-intensity exercises difficult or too hard on their joints, backpack walking is a great alternative. It provides many of the same benefits as more intense exercises, but without the strain. Backpack walking is easier on the knees, hips, and ankles, making it accessible to a wider variety of people, including those with joint issues or recovering from injuries.
Introduction to rucking
If you’re interested in incorporating rucking into your weight loss workout routine, here’s how to get started:
– Choose the right backpack: Start with a comfortable backpack that distributes weight evenly across your shoulders and back. Look for one that has padded straps and an adjustable waist belt for extra support.
– Start with light weights: As a beginner, start with a lighter weight (around 10% of your body weight is a good rule of thumb). Gradually increase the weight as your body adapts to the workout. You can use common items like water bottles, books, or sandbags to add weight.
– Choose your pace and terrain: Start with flat, even terrain to get used to the extra weight. As you progress, you can increase your speed or incorporate hills and varied terrain to challenge yourself further.
– Maintain proper posture: Maintaining proper posture is essential to avoid strain or injury. Keep your back straight and shoulders relaxed, and maintain a steady, comfortable pace. Make sure your knees are slightly bent and engage your core as you walk.
– Consistency is key: As with any exercise routine, consistency is key to results. Aim for two to three walking sessions per week and gradually increase the intensity as your strength and endurance improve.
The benefits of rucking for mental health
In addition to the physical benefits, backpacking also has a positive impact on mental health. Hiking itself is known to reduce stress, and the added challenge of backpacking can give you a greater sense of accomplishment. The simplicity of the exercise also makes it a great way to clear your mind, enjoy nature, and disconnect from the daily grind.
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