Rucking is a form of exercise that involves carrying a weight, typically in a backpack, while walking or marching. The weight, called a “ruck,” can vary from a few pounds for beginners to over 50 pounds for advanced practitioners. Rucking is a full-body workout that engages many muscle groups, including the legs, core, and upper body.
One of the main benefits of rucking is that it is a low-impact form of exercise, making it a good option for people who have injuries or chronic pain that prevent them from doing high-impact activities like running or jumping. Rucking is also a great way to burn calories and build cardiovascular fitness, as it increases your heart rate and respiratory rate.
In addition to the physical benefits, rucking also has several mental benefits. It is a meditative form of exercise that allows you to focus on your breath and your surroundings, which can help reduce stress and improve overall well-being. Rucking also offers the benefits of being outdoors, it is a good way to explore nature, especially when you want to experience an area on foot.
Rucking also promotes muscle endurance, strength, and stamina. The constant movement and carrying of a weight puts a lot of strain on your muscles which lead to muscle growth, endurance and strength.
In terms of weight loss, rucking is a great option. As it is a full-body workout and burns a lot of calories, it will help you lose weight and reach your fitness goals. Rucking is also a good option for building strength and endurance, as the added weight provides resistance, which can help you build muscle and improve your overall fitness.
To start rucking, you will need a backpack or rucksack and some weight to put inside it. You can use anything from a filled water bottle to a weighted vest or even a sandbag. As you get more comfortable with rucking, you can gradually increase the weight to challenge yourself.
If you are looking to purchase a specific backpack for rucking, look into the company GoRuck.
Overall, rucking is a great way to improve your overall fitness and well-being. It is a low-impact exercise that is easy to do, requires minimal equipment, and can be done anywhere. It offers a wide range of physical and mental benefits, and is a great way to explore nature and enjoy the great outdoors.
We’ll be doing our first ruck as a part of February Frogman Friday, so be sure to practice beforehand so you are ready to go!