Originally a military training exercise, rucking has grown into a popular fitness trend.
Its a full-body workout with numerous physical and mental health benefits.
In the military sector, were doing it for a purpose.
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She suggests starting with a lighter weight and gradually increasing it.
On the civilian side, youre doing it for a fun exercise.
Simply find a backpack, add something heavy, and take a walk.
Its up to you to decide how long and how far you want to ruck.
you’re free to start with 10 pounds or 10% of your body weight, Ihm said.
Then,aim for a 15-minute per-mile pace and adjust the weights as needed.
When you walk for a mile, youll find that the weight is actually much heavier than you think.
Should You Try Rucking?
You could walk faster to increase the intensity, you dont have to wear a weight.
You could change from a steady state exercise to interval training and affect the intensity, Ihm added.
Rucking is just one option for mixing up your fitness routine and staying active.
Typically, people ruck at a pace where they can still chat with each other, according to Stone.
Youre basically able to walk and talk and continue to get a good exercise in, he said.
GORUCK.What is rucking?.
2017;117(11):e17-e25.
