RUCK ON!

Rucking walking with a weighted rucksack - has gained popularity once again for its ability to improve your heart health, increase your strength and burn kilojoules fast

- WENDY STELZMANN

IT’S NOT a new form of exercise, but it’s having a bit of a revival thanks to the fact that it’s trending on social media.

And like all things that endure, it’s an oldie because it’s a goodie.

Rucking involves walking with a weighted backpack or rucksack, and it’s an incredibly effective way to improve your cardiovascular health, increase your strength and boost your endurance.

And you don’t need to find a place to hike – you can go rucking in your neighbourhood, with the weighted backpack taking your normal walk up a notch on the workout scale.

Rucking has its origins in the military, where marching for long distances with a loaded rucksack is a fundamental part of training.

It’s not surprising it has become a fitness craze though because it’s so simple, accessible and requires minimal gear – you wear a backpack and walk.

Here’s why it’s good for you, what you need to know to get started and how to get it just right.

WHY RUCKING IS SUCH A GOOD WORKOUT

“Rucking is a great way to improve fitness and get an overall workout as it combines strength training with cardio, giving a dual benefit in a single activity,” says fitness coach Imaan Jattiem.  

Also, it’s accessible to people of all fitness levels – you simply start with the weight that’s right for you and build up from there.

It boosts cardiovascular health

Rucking elevates your heart rate, providing a cardiovascular workout that improves heart health and endurance.

“It’s a good cardio workout that’s manageable for beginners,” Imaan says.

“Over time, it can improve endurance and overall stamina no matter your fitness level.”

It makes you stronger

Carrying a weighted backpack engages your core, back, shoulders and legs, so it helps to build overall muscle strength.