Fitness - Lesson 4D - Rucking / Weighted Vest
Once your body has adapted to walking, you may want to consider adding a weighted vest or “rucksack” to your routine. Incorporating an external load into your walk can significantly enhance the benefits of your exercise, providing both physical and mental advantages. This modality, often referred to as rucking, involves carrying a weighted backpack, which increases the intensity of your walk and helps to build endurance, strength, and cardiovascular fitness.
One of the primary benefits of adding an external load is the increased calorie burn. The added weight requires more energy to move, which in turn elevates your heart rate and boosts your metabolism. This can be particularly beneficial for those looking to lose weight or improve their fitness levels more rapidly. Additionally, the increased resistance can help build muscle, particularly in the legs, back, and core, enhancing overall body strength and stability.
Moreover, incorporating a weighted vest or rucksack can improve bone density. The added weight creates a greater impact on your bones with each step, stimulating bone growth and helping to prevent osteoporosis. This can be especially important as we age, as maintaining strong bones can reduce the risk of fractures and other bone-related injuries. Furthermore, the added load can improve balance and coordination, as your body must work harder to maintain stability while walking with the extra weight.
Mentally, adding a weighted vest or rucksack can make your walks more engaging and rewarding. The challenge of carrying extra weight can break the monotony of regular walking and provide a sense of accomplishment as you progress, boosting your motivation and commitment to your fitness goals. As with any new exercise modality, it is important to start with a light weight, such as 5-10 pounds. Begin with shorter distances and less time, gradually increasing both before adding more weight. This gradual progression helps your body adjust to the added load, reducing the risk of injury and ensuring a more effective workout. Always listen to your body and make adjustments as needed to maintain a safe and enjoyable fitness routine. If you are at all uncertain about your physical ability to perform this exercise, or experience pain, consult a physician or trusted healthcare professional first.
When adding rucking to your fitness routine, don't forget to consider your footwear. Wearing hiking boots can provide additional ankle support and stability, which is especially important when carrying extra weight. Additionally, consider adding a shock-absorbing inner sole to your boots to reduce the impact on your joints and enhance overall comfort. Proper footwear can help prevent injuries and ensure a more enjoyable and effective rucking experience.
