3 Rules to Supercharge Your Fitness with a Weighted Backpack

Rucking is like going for a walk, but you carry some extra weight with you. You can use a special backpack or vest to add weight. This makes your walk a bit harder and has some cool benefits.

Benefits of rucking:

  1. Helps with weight: Rucking can help you burn more calories than regular walking. This is good for people who want to manage their weight or get fitter.
  2. Better mental health: Rucking is usually done outside, and being in nature can make you feel less stressed and happier. It can help with anxiety and depression.
  3. Builds stronger bones: Rucking with extra weight can make your bones stronger. This is important as you get older because it reduces the risk of breaking bones.

Before you start rucking, keep these things in mind:

  1. Start slowly: If you’re new to rucking, start with a light backpack, like 5% to 10% of your body weight. Then, add more weight gradually.
  2. Keep it short: Don’t walk too far at first. Start with a short distance and increase it slowly.
  3. Don’t do it too often: Rucking too much can make you tired and hurt your muscles. Start with one or two sessions a week and slowly increase.
  4. Choose the right backpack: Make sure your backpack is comfy and spreads the weight evenly.

And it’s always a good idea to talk to your doctor before starting any new exercise. This way, you can try rucking safely.

Image Source: https://theconversation.com/three-rules-for-adding-weight-to-your-backpack-that-will-boost-the-benefits-of-exercise-214123

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