Rucking: Learn More today and then Join us!
By Jen Cain
What is Rucking?
Rucking, the simple act of walking with a weighted backpack, has gained popularity in recent years as an effective and versatile fitness activity. While it may seem straightforward, rucking offers a multitude of benefits that are often overlooked. In this blog post, we’ll delve into some of the most underrated fitness tips for rucking, exploring how it can be used for zone 2 training, its advantages over running, and essential strategies for beginners.
Understanding how to start
Rucking is not just about carrying a heavy load; it’s about engaging in a full-body workout while enjoying the great outdoors. Here are some key points to consider when incorporating rucking into your fitness:
Zone 2 Training:
At a moderate pace can provide an excellent cardiovascular workout, especially when done in Zone 2 heart rate intensity. Zone 2 training helps improve aerobic endurance, increases fat metabolism, and boosts overall cardiovascular health. Studies have shown that rucking can effectively elevate heart rate into Zone 2, making it a valuable addition to any training program.
Easier on the body!
Compared to high-impact activities like running, rucking is gentler on the joints and muscles. The weighted backpack distributes the load evenly across your body, reducing the risk of injury and allowing for longer duration workouts. This makes it an ideal option for individuals recovering from injuries. Or looking for a low-impact alternative to traditional cardio exercises.
Start slow and light
Beginners should ease into rucking by starting with a light load, typically around 10 pounds, and gradually increasing the weight as they build strength and endurance. Overloading the backpack too soon can lead to fatigue and discomfort, so it’s essential to listen to your body and progress at a comfortable pace.
Frequency
To reap the benefits of rucking without overexertion, aim to incorporate it into your routine once a week initially. As you become more accustomed to the activity and build stamina, you can gradually increase the frequency to two or three times a week. Consistency is key to seeing improvements in fitness and overall well-being.
Summer Training
With the warmer months approaching, rucking presents an excellent opportunity to take your workouts outdoors and enjoy the sunshine. Whether you’re exploring local trails, parks, or urban neighborhoods, rucking allows you to experience nature while getting in a quality workout. Just be sure to stay hydrated, increase your salt intake and get going!
Simple is good!
While not flashy as high-intensity interval training or weightlifting, its simplicity and effectiveness make it a valuable addition to any fitness regimen. By following these tips, you can harness the full potential of rucking to improve cardiovascular health, build endurance, and enjoy the great outdoors. So grab your backpack, hit the trails, and start!
Between May and August, OC will be hosting a once monthly ruck. Each event will be about an hour long and will showcase natural beauty that the Bend area has to offer. As well as provide you with an opportunity to walk outdoors with your friends from the gym. Stay tuned, more information will be coming soon regarding dates and times!
Need help getting started with training? Book a Free Consult today!
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