In fact,people are ditching regular walks for ruckingto build strength and totally transform their bodies.
Incorporating a rucksack into your walking workout increases those benefits even more, especially those involving musculoskeletal health.
“Rucksacks are like backpacks that are specifically designed for weights to be added to them.
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“[Rucking] can help you burn more calories because [you carry] around extra weight.
You’ll have to produce more force with each step you take to keep your body moving forward …
This will help increase the muscular endurance of those muscles.”
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Pick up the pace.
The quicker you walk, the greater the number of calories you will torch!
“give a shot to gradually increase your rucking speed as you improve over time,” suggests Angelino.
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“If possible, aim [to walk] at a brisk pace.
Walking with intention, rather than casually strolling around, will improve calorie burning.”
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Opt for hills.
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You’ll feel the burn in the best way when wearing a rucksack and walking uphill.
Angelino recommends choosing a route with a lot of uphill and downhill terrain.
“Going up a hill requires you to produce more force to propel your body forward with each step.
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Increase the weight.
When in doubt, add more weight.
The weight you initially chose when you started your rucking routine may no longer challenge your body.
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Here’s How Long you better Walk Every Day for Weight Loss
Ruck for a longer duration.
This is a simple tip, yet it can be easy to overlook.
“If you want to burn more calories, just go on longer rucks.
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You’ll spend more time exercising and will therefore burn more calories,” Angelino stresses.
If you have an extra five minutes, it’s fine to extend it.”
Try interval walking.
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It can be challenging for some to maintain a faster pace throughout the entire workout.
However, you’re able to still incorporate quicker speeds via interval walking.
“Rotate between walking at a moderate maintainable pace and walking very quickly throughout your routine.
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Capritto provides a high-intensity interval example.
How To Do Interval Walking for Weight Loss
Mix in some jogging.
Up the intensity even further by incorporating some jogging into your rucking regimen.
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Consider threshold intervals.
What is a “threshold interval,” might you be wondering?
Capritto breaks it down.
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“Popular in running, this concept can work in rucking, too.
Add resistance exercises to your routine.
Incorporate resistance exercises into your routine, such as walking lunges and squats.
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“[Plan] to stop walking and do quick exercises every several minutes,” Angelino suggests.
“Squatting is the best fit for this sort of modification.
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Eat before your rucking workout.
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Giving your body proper nutrition is essential in a workout regimen.
Angelino recommends consuming a nutritious meal before embarking on your ruck.
“This will help [give your body] the energy to go all out during your workout.
It will help you mentally push a bit harder and physically do so as well.”
Stay hydrated.
“This is why it’s helpful to bring water with you.
Pace yourself.
It’s never good to take on more than you’re able to handle and risk burning out.
“You’ll burn more calories long-term if you ease into calorie-burning strategies rather than going all in.
Choose trails over pavement.
Opt for trails rather than pavement for your rucks.
“If you have access to trails, take your rucking workout off the pavement,” Capritto recommends.
