Tired of walking just to lose weight? Then walk with extra weight in your backpack. Here’s how to try walking to lose weight.
Walking in the morning or evening is a great way to stay fit. Make it more effective by adding weight to your back, especially if you’re planning to lose weight. Rucking is a fitness trend that involves walking with a weighted backpack. This exercise has its roots in the military, but it’s not just for soldiers. It can help you lose weight and build strength and endurance. All you need is a backpack and anything that can act as weight. If you’re having trouble finding sand, you can even use dumbbells, books, or bricks for rucking. Rucking to lose weight can be very dangerous, so learn how to do it properly.
What is rucking?
Rucking is an exercise that involves walking or hiking with a weighted backpack. “It’s a great combination of cardiovascular exercise and strength training,” says fitness expert Yash Agarwal. The term is borrowed from the military world, where the word “ruck” is short for “rucksack,” describing a backpack worn to carry supplies and other gear. It’s often used in training for military personnel, athletes, or those looking to improve their overall fitness.
Hiking to Lose Weight
If you’re specifically looking for an exercise to lose weight, try hiking, as it burns more calories than walking. In a 2021 study published in Sports Medicine and Health Sciences According to a study published in the Journal of the American …
Additionally, a 2019 study published in the Journal of Clinical Medicine Researchers have found that weight-bearing walking increases the amount of energy needed to move, which helps burn more calories. It engages more muscle groups, particularly those in the lower body, back and core, compared to regular walking, which boosts overall metabolism.
The Health Benefits of Rucking
Besides weight loss, hiking may offer other health benefits:
You may also like
1. Cardiovascular fitness
“Rucking is an exercise that improves cardiovascular fitness and endurance,” says Dr. Aijaz Ashai, a physiotherapist and fitness expert. If your endurance is better, your body will be able to withstand high-intensity workouts.
2. Low impact exercise
Even though you have to carry extra weight on your back, rucking has less impact on the joints. The controlled movement with a weighted bag significantly reduces stress on the joints, so it’s a suitable option for those who need a low-impact workout.
3. Good for muscles
In a 2019 study published in the Journal of Strength and Conditioning ResearchWalking with a weighted backpack has been shown to improve muscle strength throughout the body. Walking with a weighted backpack strengthens muscles by adding resistance through the weighted backpack. “Intense work on the legs, back, and core to carry the load strengthens these muscles and helps build overall endurance,” says Dr. Ashai.
4. Better bone health
As a weight-bearing activity, walking exercises your bones and strengthens them under load. This can reduce the risk of developing problems such as osteoporosis and ensure long-term bone health.
5. Improved posture
Rucking is good for posture because the person doing it must have their back straight and their core engaged at all times. “This can help improve posture while reducing strain on your back,” says Dr. Ashai.
How to start rucking?
Practicing rucking the right way will help you avoid injury. Here are some tips:
1. Choose the right backpack
Choose a sturdy and comfortable backpack or rucksack with padded shoulder straps and a hip belt. Carry your backpack securely, as it can move and put extra pressure on your back.
2. Start with a comfortable weight
If you are new to rucking, focus on the weight you are expected to carry. “As a beginner, you can go for 4 to 9 kg. Later, you can increase the weight to 15 to 18 kg,” says Dr. Ashai.
3. Warm-up
You need to warm up before rucking. Do some stretching or walk without weights for a few minutes to get ready to ruck.
4. Maintain good posture
Make sure your back is straight, your shoulders are relaxed, and your core is engaged while rucking. Maintaining good posture while rucking will help prevent strains and injuries.
5. Cool down
Finally, after jogging, cool down with a stretching routine that will help improve your post-workout recovery. It will also promote better flexibility. You can also eat foods like eggs and spinach to boost muscle recovery.
What are the side effects of rucking?
Some of the side effects of rucking are:
- If the load is too heavy or not evenly distributed, you may experience back pain.
- Joint pain, especially in the knees and hips, if you don’t use proper form.
- Blisters or irritations due to ill-fitting equipment or inappropriate clothing.
Jogging can help you lose weight, but combine it with a healthy diet for best results. Also, people with severe back and joint problems should avoid jogging, as it can worsen symptoms.
#Rucking #weight #loss #Benefits
