"Rucking" is the new fitness trend at all ages that can make you look and feel younger
Here is everything you need to know to start safely.
If you are looking for a simple way to improve your health, research shows more and more that a walking routine does wonders. In fact, a recent study revealed that walking Just under 4,000 steps a day Can reduce your risk of mortality all causes of causes and considerably improve your cardiovascular form. Now, experts say that a new fitness trend called "Rucking" - the practice of walking with a weighted backpack - even more dramatic advantages for your health and longevity.
Once reserved for those who have fans of military training and unconditional fitness, everyday people now incorporate the trend into their daily exercise routines and good results. Ready to transform your physical form and add years to your life? Here is how to start this form of low -entry and high impact exercise.
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We are "born from Ruck", say the experts.
In modern society, it is easy to avoid the disadvantage of transporting heavy objects - to the detriment of our health. Rucking brings us back to the essential movements on which our very survival depended. AE0FCC31AE342FD3A1346EBB1F342FCB
"We were born to run, and we were born for Ruck. As a hunters of perseverance, we chased our prey, then brought it back, often on long distances," explains Tom Holland , Ms, cscs, cissn, year Physiologist of exercise and author of The micro-training plan .
Rucking comes with major physical advantages.
Rucking takes two important types of exercise, cardiovascular exercise and strength training, and combines them in a single transparent drive routine. The advantages are difficult to overestimate. By taking your regular walking routine and adding a backpack or a weighted backpack - hence the term "rucking" - you can increase your bone force, develop muscles, lose fat and add years to your life.
"Bring an additional weight while walking engages various muscle groups, improving both strength and endurance. MAKSYM BABYCH , MBA, a Professional Triathlon coach and dietitian.
"Rucking can also increase the intensity of training on foot, leading to a higher calories burn compared to ordinary walking," he said Better life. "Additional weight requires more energy, making it an effective option for those who aim to lose weight or maintain a healthy body composition."
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Rucking puts you at low risk of injury.
Rucking is a challenge, but if you take certain security precautions, it is unlikely that it will lead to an injury.
"What really distinguishes walking or traditional race is its risk of lower injury while being better for physical form," explains Mike Millerson , a former American and survivalist army sergeant with Survive nature . "Running, especially on hard surfaces, often leads to joint injuries due to a high impact. Rucking reduces this risk significantly by promoting a slower and more stable rhythm. It develops the nucleus muscles and of the back, causing better posture and overall force. "
Millerson adds that for individuals strengthen their fitness capacities, Rucking serves as a springboard before progressing towards more intensive and high impact exercises.
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Here's how to start.
Like other forms of exercise, Rucking can take time to get used to it. Experts recommend that they ensure in your new routine to prevent tension or overuse.
"Try it once a week for a few weeks before adding other sessions. The maximum of three times a week would be the best for most people, so you can't end up with strains of overlying the peloton" , explain Rachel Macpherson , CPT, a certified and panelist personal trainer of experts for Garage gymnasium opinion . "It is important to transform any activity that can cause repeated stress to specific joints and muscles, especially when you get used to exercise."
In addition, you will want to make sure that the pack adapts well and that you start with a low weight. "The pressure can accumulate over time. Slowly increase the weight as you become more fit and more used to transporting it, and making adjustments to your package necessary to avoid tender and pressure in the back, neck and shoulders, "advises Macpherson.
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