Why Start Rucking?
In the fitness space, there are always new workouts and trends that come and go. Trainers and fitness enthusiast are constantly looking for new training modalities, new challenges, and new ways to escape boring cardio workouts. However, amidst the myriad of exercise options, there’s a hidden gem known as “rucking” that is quickly gaining popularity. Lately, big names in the health and wellness space have been preaching the positive impacts of rucking. Check out Andrew Huberman and Peter Attia’s discussion on the Best Exercises for Overall Health & Longevity to see the health benefits once you start rucking.
What is rucking and why start rucking now? Rucking is the simple act of walking with a weighted backpack while hiking on diverse terrains. It may sound easy but rucking has massive benefits that you wouldn’t expect from walking with some extra weight on your back. In this blog, we’ll take a look at the benefits of rucking and how rucking can drastically improve both your physical and mental health.
1. Enhances Strength and Stamina
At first glance, rucking may seem like a low-intensity activity, but don’t be fooled. When you carry a loaded backpack during your walk, you’re activating various muscle groups throughout your entire body. This results in a full body workout that engages your legs, core, and upper body. Rucking is an excellent way to keep your body in the sought-after Zone 2 heart rate. As you progress and increase the weight of your backpack over time, it’s common to see gains in both strength and endurance. The added resistance challenges your muscles in new ways which translates to being better equipped to tackle other physical activities with increased stamina and power. Remember to consider electrolyte intake before, during, and after your rucking workout.
2. Calorie Burning Efficiency
For individuals seeking to manage their weight effectively, rucking is an excellent choice. Its low-impact nature reduces stress on your joints, while the additional weight elevates your heart rate, promoting effective calorie burning. The combination of cardiovascular exercise and strength training involved in rucking makes it a powerful tool for shedding unwanted pounds and maintaining a healthy weight. Whether you start rucking on flat terrain or tackling more challenging hills, rucking provides a sustainable and efficient solution to achieve your fitness goals.
3. Improves Balance and Posture
Rucking is more than just a weighted walk; it demands proper posture and balance to distribute the weight evenly. As you walk with the loaded backpack, your body instinctively adjusts its alignment to carry the load efficiently. Over time, this constant reinforcement of proper posture leads to improved body alignment and strengthened stabilizing muscles.
Not only does rucking help reduce the risk of injuries, but it also enhances your overall balance and stability, making everyday movements more fluid and controlled. Rucking is one of the few ways to increase the difficulty of your routine walks without compromising your knee health. Rather, the low impact nature of rucking promotes stronger ligaments and tendons around these important joints.
4. Elevates Mental Well-Being
While rucking undoubtedly offers physical benefits, it also has a positive impact on your mental well-being. Engaging in outdoor activities, such as hiking while rucking, allows you to immerse yourself in nature and break free from the confines of a traditional gym setting. The calming effect of nature helps reduce stress and anxiety levels, promoting a sense of mental clarity and tranquility.
The rhythmic and meditative aspect of rucking further aids in clearing your mind, promoting mindfulness, and stimulating creative thinking. Additionally, the sense of accomplishment after completing a challenging rucking session can significantly boost your self-esteem and overall confidence.
5. Builds Social Connections
While rucking can certainly be enjoyed as a solitary activity, it also presents an excellent opportunity to build social connections. Start rucking in a group or go on hikes with friends to create a sense of camaraderie and support. The intensity of rucking shouldn’t prevent you from having a full conversation, although sometimes it may require a deep breathe or two.
It’s a great time to call your family and friends, write a voice note for later, or just sing along with your favorite Spotify playlist. The shared experience of tackling challenging terrains and accomplishing fitness goals together strengthens bonds and fosters a sense of community. The encouragement and motivation you receive from others during rucking sessions can make it easier to stay consistent with your fitness routine and explore new outdoor locations.
THE FULL REP
In a world inundated with complex fitness routines, rucking emerges as a refreshing revelation. It’s not just a walk; it’s a transformative experience. The combination of physical exertion, improved posture, and a deep connection with nature creates a blend of benefits that redefine our approach to well-being.
As we conclude our exploration of rucking’s rewards, remember that this isn’t merely a fitness trend; it’s an invitation to embrace simplicity, camaraderie, and personal growth. Whether you’re seeking strength, balance, mental clarity, or a community of like-minded individuals, rucking offers it all. So, equip yourself with a backpack and a thirst for a more vibrant life, and step into a world where each stride becomes a step towards empowerment and holistic health. Start rucking! If you enjoyed this post, make sure to check out our blog post Exploring Running Alternatives: Embrace New Ways to Stay Active.
