Rucking is an increasingly popular physical training practice that combines cardiovascular exercise with muscle toning more effectively than running. This exercise consists of walk at a steady pace with a loaded backpackwhich provides additional resistance. Moderate load allows the body to work more intensely when walking, which results in high energy expenditure, ideal for losing weight and toning muscles without the need for strenuous workouts.
Benefits compared to running
Unlike running, rucking has much less impact on the joints, making it an excellent option for those who want a effective exercise without risk of common injuries to knees, ankles and hips. By carrying weight in the backpack, the load is distributed evenly, allowing both the trunk and the muscles of the legs, back and abdomen to be strengthened. Thus, rucking manages to comprehensively work the muscles of the body, in addition to improve balance and cardiovascular endurance.
Studies have shown that this exercise can burn up to 50% more calories than a conventional walk due to the additional load. The calorie burn of rucking can be equivalent or even higher than that of running, especially when done on uneven terrain that demands more physical effort.
How to get started
Rucking doesn’t require fancy equipment; A sturdy backpack and an appropriate weight is enough, which can vary between 5 and 15 kilos at the beginning. The ideal is to start with light weights and gradually increase to avoid injuries. It is important that the backpack has adequate support on the back and shoulders to distribute the weight correctly.
Being an adaptable exercise, it can be practiced on different types of terrain. However, it is recommended to do it on natural surfaces, such as parks or mountains, as the additional effort of uneven terrain amplifies its benefits. This also increases the challenge, achieving greater toning and more effective calorie burning.
Efficiency and versatility
Rucking has gained popularity in people of different ages and levels of physical condition due to its versatility and effectiveness. Compared to other cardio exercises, it is less demanding and accessible for beginners. In addition, it offers the opportunity to exercise outdoors, making it ideal for those who prefer a change of environment and a gentler alternative to running.
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