2024-11-03 17:00:00
The ultimate exercise for boosting strength, endurance, muscle and fat loss (and it’s not running!)
If we told you that there was a single exercise that could improve your strength and endurance, while promoting muscle gain and fat loss, would you be tempted to try it?
That’s a tempting promise, isn’t it? This exercise, known as “rucking” (walking with a weighted bag) could well be the Swiss army knife of fitness.
It helps you achieve almost all of your fitness goals in just one move.
What is rucking?
Rucking involves walking while carrying extra weight, usually in the form of a weighted backpack.
At first glance, it may seem too simple to be so effective, but scientific studies and fitness experts back it up: rucking is a comprehensive exercise, suitable for a multitude of physical goals.
It’s not just an endurance activity.
Rucking also strengthens your muscles, improves your posture, and uses your joints much less aggressively than more intense exercises like running or high-intensity training.
This makes it a particularly suitable option for those looking to preserve their joints while burning calories.
Why is rucking so effective?
Rucking stands out for its ability to combine strength and endurance in a single exercise. Here are some of its major advantages:
- Carrying a heavy bag while walking engages not only the leg muscles, but also the back, shoulders and core. It acts as a muscle strengthening exercise without the need to lift weights in a gym.
- By adding weight to something as natural as walking, you increase the difficulty without the significant impact of other forms of exercise. This promotes the growth of your cardiovascular endurance while strengthening your muscles.
- Unlike running or high-intensity training, rucking puts less strain on your joints. It is therefore an excellent alternative for those who suffer from joint pain or want to avoid long-term injuries.
- According to research, rucking burns about 100 more calories per hour than running at a moderate pace. Compared to traditional walking, rucking burns two to three times more calories, thanks to the increased effort due to the added weight.
An exercise that promotes fat loss
One of the most exciting aspects of rucking is its potential to promote fat loss. One study showed that carrying a heavy backpack can lead to more weight loss than wearing a light pack, without changing other elements of your exercise or diet routine.
This weight loss can be explained, according to scientists, by a potential increased production of leptin, a hormone that influences appetite.
By carrying extra weight, your body could be “tricked” into producing more leptin, which could reduce feelings of hunger, increase metabolism and limit fat storage.
Rucking: an exercise accessible to all
One of the greatest benefits of rucking is that it is a simple and accessible activity. It requires no expensive equipment, no gym membership, or even any special expertise. You can start now by adding a weighted backpack to your regular walks.
Rucking can be practiced solo, but it is also perfect for those who prefer to train in a group. By walking with friends, you can turn a simple outing into physical exercise while enjoying the benefits of being outside, which is great for mental and physical health.
What equipment to start rucking?
Although any backpack will work to start, it is recommended to use a bag specifically designed for rucking.
These bags are best suited to provide optimal comfort and good weight distribution, thus avoiding back pain.
Weighted vests can also do the job!
If you are convinced by the benefits of rucking, here is how you can integrate it into your routine:
- If you are a beginner, start with a light bag (5-10 kg) and gradually increase the load as your endurance and strength increase.
- Whether you live in the city or in the countryside, find walking routes that you like. Diverse terrain, such as forest paths or sloping trails, can increase the intensity of training.
- Make sure your bag fits properly and the weight is distributed correctly to avoid pain and maximize the benefits for your muscles and posture.
- Once you feel comfortable with a specific weight and route, gradually increase the load or duration of your walk to continue progressing.
Conclusion
Rucking is not just an exercise for walking enthusiasts or experienced athletes.
It’s an effective and simple way to improve your strength, endurance and body composition, while helping your joints and burning more calories. If you had to choose just one exercise to stay fit, rucking would probably be the best choice.
With a suitable bag like the GORUCK Rucker, you can turn any walk into a full-on workout.
So, what are you waiting for to try? You might just find that this exercise is the key to achieving your fitness goals, while still enjoying the benefits of healthy, balanced outdoor activity.
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**Interview with Fitness Expert:** Exploring the Benefits of Rucking
**Interviewer:** Thank you for joining us today! To start, can you explain what rucking is and why it’s gaining popularity as a fitness strategy?
**Expert:** Thank you for having me! Rucking involves walking with a weighted backpack, and what makes it unique is its ability to combine strength training with cardiovascular exercise. Unlike running, rucking is low-impact and puts less strain on the joints, making it a great option for a wide range of individuals. Its simplicity and accessibility allow people to incorporate it into their everyday lives without needing a gym or expensive equipment.
**Interviewer:** That sounds intriguing! What are some of the specific benefits of rucking that differentiate it from traditional cardio workouts?
**Expert:** Rucking offers numerous benefits. Firstly, it engages multiple muscle groups, not just the legs but also the back, shoulders, and core. This comprehensive engagement leads to effective muscle strengthening while enhancing endurance. Additionally, studies show that rucking can burn 100 more calories per hour compared to running at a moderate pace. It’s a fantastic way to promote fat loss without the higher injury risk associated with other high-impact exercises.
**Interviewer:** Fascinating! I’ve heard that rucking could potentially help with appetite regulation. Can you elaborate on that?
**Expert:** Absolutely! Research suggests that carrying a heavier load can stimulate the production of leptin, a hormone that helps regulate appetite. When leptin levels rise, it may lead to reduced feelings of hunger, which can help with weight management. If you add rucking to your routine, it could help you burn more calories overall while also managing your appetite more effectively.
**Interviewer:** For someone just starting with rucking, what recommendations do you have in terms of equipment and practice?
**Expert:** Great question! Ideally, a specifically designed rucking backpack is best for comfort and weight distribution, although any sturdy backpack can work for beginners. I recommend starting with a light load—around 5 to 10 kilograms—and gradually increasing it as your strength and endurance improve. It’s also important to choose enjoyable walking routes, whether urban or rural, to keep the activity engaging.
**Interviewer:** Lastly, how can people integrate rucking into their daily routines?
**Expert:** Rucking is versatile! You can incorporate it into your regular walks, perhaps by joining a friend or group for a more social experience. Whether it’s during lunch breaks or weekend outings, making rucking a part of your routine can significantly boost your fitness levels while enjoying the benefits of being outdoors.
**Interviewer:** Thank you so much for these insights on rucking! It seems like a worthwhile addition to many people’s fitness regimens.
**Expert:** Thank you for having me! I hope more people discover the benefits of rucking—it really is an effective and accessible way to enhance fitness and well-being.
