“Rucking” is on the rise.
It’s well established that Americans need to move more, and for many, walking is the most accessible form of exercise.
“Walking reduces the risk of heart disease, lowers blood pressure and LDL (‘bad’) cholesterol, and strengthens the heart,” according to Dalia McCoy, a family medicine specialist at the Cleveland Clinic. “Walking helps the heart to be more efficient. As your fitness improves, your heart becomes more efficient with every pump you perform for that type of exercise.”
Now, those who want to amplify those positive effects are shaking up the clutter.
In basic terms, “abduction” is walking with weight on your back.
Gliding elevates walking from simple cardio to compound resistance training by adding a weighted backpack—and die-hard believers say the added weight can help you lose weight.
Low-impact training has its roots in military training, where “ruck” refers to a rucksack and backpack march, an essential skill used by armies around the world.
according to former US Navy SEAL Stew Smith, a fitness instructor and special operations trainer.
“The definition can be as simple as backpacking on a hike or as difficult as moving quickly with all your military gear, loaded for bear, over rugged terrain, penetrating your target ,” according to former US Navy SEAL Stew Smith. , a fitness instructor and special operations trainer. “But the terms ruck, bump, or forced march all really mean getting your gear from A to B in a backpack.”
Among the tests the U.S. Army requires of recruits seeking to earn an expert infantryman badge is a 12-mile skid, or foot march, which must be completed within three hours while carrying a 35-pound stun gun.
Research has also shown that sliding can improve muscle strength, aerobic conditioning and endurance.
Smith explained to CNN last year that people can burn 30% to 45% more calories through sliding than completing the exercise without additional weights.
According to the CDC, adults need 150 minutes of moderate-intensity physical activity per week and at least two days of muscle-strengthening activity each week.
Rucking, which doubles as cardio and resistance training, helps people achieve both goals. Further, the added weight encourages proper posture and helps build back strength, making it a great counterweight for hours spent sitting at a desk.
Additionally, skating is an outdoor exercise, and outdoor exercise has been shown to reduce stress, relieve depression, improve memory, and help people with ADHD. Working in the sun also triggers the body’s production of vitamin D, an essential nutrient for bone health and mental well-being.
Since we have to crawl before we can walk, experts say you should have a solid practice of walking or running before you can crawl.
“You shouldn’t grab if you haven’t started walking,” Smith explains. “First, walk every day for 30 minutes. After a month or so, increase the weight or distance/speed if the walking is getting easier.”
He recommends that beginners start with a weighted vest before progressing to a scramble.
Trainer Kristina Williams, owner of Gym X, who has more than 10 years of certified strength and conditioning experience, previously told The Post, “Weighted vests are a great addition to most workouts because the added weight upper body makes the core work harder with all exercises.”
When you’re ready to grab, you can start with objects you may already have on hand, such as a backpack filled with books or magazines.
Experts recommend starting with 10 pounds for 15 to 20 minutes and increasing the weight and distance by 10% every three to four weeks, providing rest days between wheels.
However, experts claim that packs designed specifically for chafing are the preferred and safer choice, as regular backpacks tend to sit low on the back, which can cause pain and problems in the long run (pun intended). speech).
“Rucking provides a great external stimulus to your body that, if done correctly with the right weight, burns more calories than just walking, builds your core and helps you get better posture,” he told Health.com. last year certified personal trainer Christian Rivas. “In a sense, your whole body is working hard to stabilize the load.”
Smith says those who want to run should be prepared for a long road — both literally and metaphorically.
“A regular running workout can take hours or fill an entire afternoon,” he said. “Be willing to invest that kind of time into your progressions each week, increasing your level of rapping ability.”
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