BE FIT
Rucking is an excellent cardiovascular exercise and builds strength and stamina. It simply means to walk while carrying weight. All you need is a backpack to hold some weight and a safe place to walk. Here’s how to get started:
* Plan a walking path. Depending on your fitness level, beginners should plan to walk 2 miles or less. Over time, up your mileage as your strength and endurance increase.
* Choose a sack. You don’t need a special rucksack. Any pack can work, but backpacks with a hip belt will be most comfortable as you carry more weight.
* Start with light weights. Adding 10-15% of your body weight is a good starting point. You can use any weight, such as gym weight plates, heavy books, or water bottles.
* Wear comfortable walking shoes. And don’t forget to hydrate!
* Aim for 2-3 weekly rucking sessions. You should begin to see gains in strength and endurance.
© American Institute for Preventive Medicine