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Do you know rucking? This fitness walk, particularly good for the heart, is inspired by military training. Doctissimo deciphers this new trend for you, which you will perhaps be tempted by.
If you are used to walking but no longer find much interest in this sport, you can try taking up rucking. This fitness walk, inspired by military training, involves walking with a weighted backpack.
Walk several kilometers with a weight on your back
Rucking is therefore an excellent method to improve your cardio and work your muscles. Indeed, walking is already a beneficial sport for health, because it allows you to perform a complete physical activity, mobilizing both the upper and lower body.
By adding a weighted bag, rucking increases the intensity of the effort. The exercise will work the legs but also the gluteal and back muscles.
Improve your cardio and endurance
You have understood: rucking is a more complete walk which allows you to both strengthen your heart but also to work your muscles and your lung capacity.
Indeed, the goal of rucking is to walk for several kilometers thus weighted, in order to benefit from the cardiovascular benefits but also to increase your endurance. By walking a lot and regularly, it is also possible to lose weight thanks to this discipline.
Pay attention to the weights carried
If rucking can be an alternative to classic walking, the practice must be started with caution. Initially, do not carry too heavy a load and do not walk for too long, as this could cause pain in your lower back, shoulders and neck. On average, it is recommended not to exceed 10% of your weight.
The load must be placed on the upper back, with an adaptable backpack. And finally, as with classic walking, be careful to choose your shoes carefully, preferably in a rather high model, for optimal support for your ankles.
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