Rucking: Quite Beyond a Novel Exercise Fad - Discover the Key Factors That Elevate It to a Unique Fitness Experience
Rethinking Your Fitness Routine: The Rising Trend of Rucking
Hey there, fitness enthusiasts! You've probably strapped on a backpack for a hike or carried one while traveling, but there's a new twist on this classic activity that's taking the world by storm - rucking. Don't worry, it's not as complicated as it sounds. It's a military-inspired workout that involves trekking long distances whilst carrying a weighted backpack. Even city dwellers in bustling cities like Seattle can give it a go!
What is Rucking?
Originated from the military, soldiers would march vast distances with heavy rucksacks to prepare for carrying equipment in the field. However, outdoor enthusiasts have been on a similar journey for years, backpacking their way deep into nature's heart. While you could label rucking as a type of hiking, it's mainly focused on improving fitness rather than providing a unique outdoor experience.
The Rucking Journey Begins
Rucking can cater to various fitness levels, from seasoned athletes to casual walkers looking to shake off the cobwebs. So, whether you're a mountain adventurer or a city slicker, there's a rucking routine for you.
For Those Starting Fresh
If this is your first foray into fitness or you're returning to exercise after a hiatus, begin by seeing how far you can comfortably walk without any extra weight. If a half-hour stroll leaves you panting and exhausted, maybe it's best to hold off on the rucks for now. Schedule a visit to your doctor if you feel any discomfort in your chest.
"If someone is just starting an exercise program, I would not recommend trying to ruck right away," suggests Dr. Joseph Ihm, a specialist in physical medicine, rehabilitation, and sports medicine at Harborview Medical Center, and a former personal trainer. "Start with some long walks and see how you do, and then maybe add the backpack."
For the Regular Exercisers
If you're already in the exercise groove, kick things off with a 30-minute brisk ruck with your pack. As your strength grows, make sure to pace yourself. Don't jump right into daily rucks after months of inactivity. Instead, start with one or two sessions per week and gradually increase your frequency. Aim for every other day once you're comfortable.
For the Fitness Buffs
If rucking compliments your existing cardio and strength routines, and you're already in great shape, dial things up with a more challenging load or longer distance. For instance, if 30 minutes at 20 pounds feels manageable, try bumping it up to 45 minutes or add another 10 pounds to your pack.
The Undeniable Advantages of Rucking
Rucking has gained quite the following, and it's not hard to see why.
Cardio and Strength, All in One
Adding weight to your backpack amplifies the benefits of walking, giving you a more bang for your buck. "If you want to up the intensity of your exercise while keeping the same pace, this is a fantastic way to do so," remarks Ihm.
No Need for Specialized Equipment
One of the perks of rucking is that you don't need any fancy gear to get started. Your trusty school backpack and a bunch of books will do the trick. Load up some sandbags from your local hardware store or just fill up a few water bottles for some extra weight.
Exercise Anywhere, Anytime
No mountains in sight? No worries! Rucking is a fantastic way to get some exercise in your neighborhood, explore new areas, or mix up your usual routine. As Jeff Palmer, the fitness and wellness manager for University of Washington Recreation, puts it, "maybe I'm tired of my normal neighborhood, so this weekend I'm going to go to the Centennial Trail, in Snohomish County, or next weekend I'm going to go to this park."
Consistent Workout, Consistent Results
Rucking is perfect for busy individuals looking to squeeze in some exercise without investing too much time. If you have a regular walking routine, easily integrate rucking into your schedule for consistent aerobic exercise and muscle building.
The Risks of Rucking
Though rucking is generally low-impact, adding weight to your back carries its risks, especially for those who are older or out of shape.
Always start with a manageable weight and build gradually to prevent joint or ankle injuries. Be cautious, especially when shoulders, necks, or backs are already prone to pain.
As with any new exercise, consult your doctor if you have concerns, and always choose a well-fitting, comfortable backpack. Happy rucking!
- Rucking, a popular fitness trend, is not limited to seasoned athletes, as it caters to individuals at various fitness levels, including those just starting an exercise program or returning after a hiatus.
- Engaging in rucking offers numerous benefits for mental health and well-being, as it provides a balanced workout of cardio and strength, all achievable with minimal specialized equipment like a weighted backpack.
- Rucking promotes a health-and-wellness lifestyle by offering the flexibility to exercise anywhere, at any time, and in any weather, making it an attractive option for busy city dwellers seeking to prioritize their fitness-and-exercise routine.
