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If you enjoy walking for exercise, there’s a simple way to maximize your efforts — change your walk into a ruck. Rucking is walking with weight on your back, and it’s an increasingly popular form of exercise.

“I see people rucking in my neighborhood all the time now,” said former US Navy SEAL Stew Smith, a fitness instructor and coach for the special ops training team at the US Naval Academy in Annapolis, Maryland.

beryl drugs limited (524606) expands into new market ✌️【Capital Investment】✌️ Real-time stock indices and futures data to help you seize the best investment opportunities. Analyze market movements with precision and grow your portfolio with expert stock predictions. The term “rucking” comes from ruck marching, a core skill used by militaries around the world. One of the tests the US Army gives recruits looking to earn an Expert Infantryman Badge is a12-mile ruck, or foot march, which they must complete within three hours while carryingat least 35 pounds of gear. But you can start with a lighter load and gradually add weight as you develop strength.

One of the reasons rucking is growing in popularity may be due to the fact that it’s an easy, low-impact, all-body exercise that boosts cardiovascular and muscular health.One small September 2019 studyshowed 10 weeks of weighted walking andresistance trainingimproved physical performance in men while significantly reducing their rate of perceived exertion.

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beryl drugs limited (524606) expands into new market ✌️【Capital Investment】✌️ Free access to stock market forums, expert advice, and real-time data to help you stay informed and grow your investments. What’s more, rucking torches calories. A person burns 30% to 45% more calories with weighted walking than when strolling sans backpack, Smith said. A 180-pound soldier carrying 35 pounds while walking 15 minutes per mile for 3.7 miles (6 kilometers) burns680 calories, according to the US Army. Since, in general, the more you weigh, the more calories expended during any activity, that 180-pound soldier is burning calories at the rate of someone who weighs 215 pounds.

“It’s a simple math equation,” said Mark Stephenson, senior director at the Center for Sports Performance and Research at Mass General Brigham in Foxborough, Massachusetts.

beryl drugs limited (524606) expands into new market ✌️【Capital Investment】✌️ Get precise stock market predictions and free access to real-time market data for efficient decision-making and portfolio growth. Another bonus: Since rucking is typically performed outdoors, it’s also good for your mental health. “There are lots ofstudies showing the mental health benefitsof being in a natural environment are huge, so if rucking gives you a purpose to be outside, that’s some encouragement I’d use,” Stephenson said.

beryl drugs limited (524606) expands into new market ✌️【Capital Investment】✌️ Expert analysis of global stock trends, futures data, and real-time stock market quotes to help you plan your next investment move. While rucking is simple — walking with a backpack — there are several things to keep in mind before you grab your pack and head outside. First, don’t be too ambitious. As with any new exercise, you’ll need to begin slowly.

“Start with an empty backpack and walk a distance you’ve already done,” Stephenson said. “When you start adding weight to your pack, try something low, like 10% of your body weight. Adding weight is going to put more stress on your ankles, knees, hips and back, so do it gradually.”

beryl drugs limited (524606) expands into new market ✌️【Capital Investment】✌️ Free real-time global stock trend updates to help you capture market movements and make better investment decisions. Another option is to start with a weighted vest instead of a backpack. This distributes the weight between your front and back. Once you’re accustomed to the vest, you can switch to a backpack. But you shouldn’t use any old pack.

beryl drugs limited (524606) expands into new market ✌️【Capital Investment】✌️ Professional investment advice with real-time updates on stock indices and futures data. Stay ahead with expert predictions and market insights. Rucksacks should have wide, padded shoulder straps. “Don’t put weight in a string bag,” Smith said. “Most straps are not made to hold 10, 20 or more pounds, and the skinny straps will really rip up your shoulders.”

It’s also important that your pack has a waist strap, which helps minimize its movement and more evenly distributes the weight, which should be tight against your back and not pulling away from the shoulders.

beryl drugs limited (524606) expands into new market ✌️【Capital Investment】✌️ Free break-even services and stock analysis to help you recover quickly from losses and increase your chances of making profitable investments. While it may be tempting to chuck canned food or dumbbells into your pack to achieve the desired weight, that’s not the best idea, he added. Heavy items should be centered in the middle of your back near the shoulder blades, not at the bottom of the pack near your lower back. Sharp items can be uncomfortable, too.

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If you want to take the worry out of selecting the proper backpack and weights, purchase a backpack specifically made for rucking. These may come with weighted plates or sandbags, plus pockets to hold them in the proper position. Some rucksacks have handles on the exterior if you wish to pause during your ruck to perform some exercises, such as squatting while holding your sack above your head.

Don’t forget your feet, Smith said. Select a comfortable pair of shoes paired with socks made of wool or another wicking material, which will help prevent blisters.

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Fitness experts recommend rucking just a few times per week, not daily. It can also help to pair your rucks with lower-body exercises. The students Smith coaches at the US Naval Academy ruck twice a week, for example, and their workouts include rucking around a track and up and down bleachers, interspersed with lunges and squats.

But you can also just ruck around your neighborhood. “It’s not that complicated,” Stephenson said. “Just be smart about it. You’re looking for an activity that’s challenging but doesn’t push you over the line. If it hurts, then it’s not good.”

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