“Although it is experiencing an explosion of popularity, with wellness influencers, the rucking It is not new or complicated. If you can walk, you can ruck. You can incorporate it into your daily activities or use the weight to intensify movements such as lunges and push-ups,” he explained. Hilary Achauerhealth and wellness contributor to The New York Times portal.
The term rucking originated in the US military from the word rucksack (backpack in English). Carlos Grider, who runs the travel website A Brother Abroaddiscovered rucking when he was in the US Marine Corps and now he incorporates it into his civil life. “Instead of going to the gym, I walk to the supermarket and come home with everything I need for a week on my back,” explained the former military man.
“There are few large studies on rucking, but smaller ones suggest that walking with a weighted backpack increases muscular endurance, stamina and strength. A 70-kilogram person burns about 430 calories per hour jogging at a moderate pace, but can burn about 100 more calories in the same time walking at 6 kilometers per hour with a slight incline and carrying a 9-kilogram backpack,” the specialists reported. .
“Any prolonged walk can increase cardiovascular endurance, but rucking is a low-impact way to increase strength and bone density,” he explained. Jennifer Earl-Boehm, associate professor of rehabilitation sciences at the University of Wisconsin-Milwaukee. In that sense, for the North American newspaper article, the author practiced rucking for about 30 minutes a day, five times a week, for a month with a 13 kilo backpack with satisfactory results.
On the other hand, it is possible to do rucking on a treadmill, but experts say that defeats the purpose of exercise. At its core, the sport is about getting outdoors, which has been linked to improving cognitive function, brain activity, blood pressure, mental health and sleep. In any case, the most important thing for rucking is a backpack.
“If you have something heavy at home, put it in your backpack and go for a walk. They can be books, water bottles or soup cans,” he said. Michael Easter, journalism professor at University of Las Vegas and author of The Comfort Crisis, which helped popularize rucking. Any sturdy and comfortable backpack will do, but, as for footwear, sneakers with cushioning in the heel are suggested.
“If you don’t walk regularly, you can start with an empty backpack or use only light weights. “If you are used to walking for exercise, you can start rucking for 30 minutes on flat ground at a fast pace two or three days a week,” he advised. Rob Shaulfounder of Mountain Tactical Institute and added: “Use a load that gives you a little challenge: 4 to 9 kilos for most women, or 6 to 18 kilos for men.”
According to experts, the routine to carry out is two weeks, it is proposed to increase the load by 2 or 4 kilos, but always limiting it to 30 minutes. Then increase to 45 minutes after another two weeks and two weeks later, 60 minutes with the same weight. Other specialists suggest adding ten push-ups while carrying a backpack, swings and strides to perfect the exercise that is already a trend on social networks.
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