What is ‘rucking’? Doctors say the new fitness trend embraced by Guy Fieri could extend life

If you’re looking for a low-key way to boost your fitness in the new year, this military-inspired fad might be for you.

Rucking, which involves walking around wearing a weighted backpack or vest, has taken social media by storm and food challenge expert Guy Fieri has helped him lose more than 30 pounds.

Walking has long been praised for its health benefits and a study from Australia this year found that those who walked a total of 111 minutes a day lived an average of 11 years longer than people who walked very little.

And adding extra weight to your walk could yield bigger rewards, doctors say.

For example, an American Council study found that people who wore a vest containing 10 percent of their body weight burned 13 percent more calories compared to wearing no vest when running at 5 percent and 10 percent inclines on a treadmill. walked.

Rucking – a staple of military training in armies around the world – is being picked up by civilians for its calorie-reducing and strength-boosting benefits.

Moreover, health and fitness professionals have also praised it.

Dr. Amit Momaya, an orthopedic surgeon from Alabama, says rcking “provides a unique blend of cardio, strength training and mental toughness, making it a versatile workout with potential benefits for all fitness levels.”

First, he says that wearing the weighted backpack while walking provides a full-body workout, working your core, legs and shoulders.

He says studies have also shown how the activity can improve your ‘VO2 max’ score, the maximum amount of oxygen your body can use during exercise.

This in turn improves your cardiovascular health and overall fitness, which can add months or years to your life.

Unlike high-intensity exercises like running, Dr. Momaya emphasizes that rucking is gentler on your joints.

He explains, ‘The soft ground beneath your feet absorbs shock, while the weight on your back helps maintain good posture, reducing pressure on your knees and ankles.

“Imagine a workout that improves your fitness without the pounding—that’s the beauty of low-impact rucking.”

According to rucking accessories brand Ruck.com, rucking burns two to three times more calories than walking.

On a flat trail wearing a 20-pound backpack, the site estimates that someone weighing 120 pounds would burn 420 calories per hour.

If they increased their weight to 50 pounds, an hour of arguing would burn 514 calories.

At the high end of the scale, the site says a person weighing 220 pounds would burn 1,076 calories per hour if carrying a 50-pound backpack.

In addition to providing physical gains, Dr Momaya says rucking also benefits the mind, describing it as a ‘mental marathon’.

The doctor continues: ‘Pushing yourself with a loaded backpack builds perseverance, determination and mental resilience.

‘Every hill conquered, every drop of sweat, becomes a testament to your inner strength.

“Imagine tackling daily challenges with the confidence of a seasoned ruck runner – that’s the mental strength built on the ruck course.”

Finally, Dr. Momaya says rucking is a great social activity because it usually involves a slower pace than running. There are ruck groups that will give you the motivation to get started.

For those looking to start rucking, he recommends consulting a qualified professional for training guidance.

He also recommends starting with a light backpack and not trying to emulate military personnel, who can carry up to 30kg at a time.

Similarly, New York-based personal trainer Natalya Alexeyenko warns people to find a comfortable backpack or weighted vest before starting.

She told DailyMail.com: ‘There are a few things to keep in mind if you’re considering taking up ruck.

‘Wearing your backpack incorrectly can disrupt your posture and cause your shoulders to slump forward.

‘To prevent this, I recommend using a special rucking vest.

‘These vests help distribute weight more evenly across your torso, keeping your posture upright and reducing strain on your back and shoulders.’

If you’re new to fitness or aren’t used to weight-bearing, Ms. Alexeyenko says it’s also important to start with a light load.

She recommends packing a load of about 10 to 15 pounds.

You can then “gradually increase the weight and distance you walk to avoid putting too much strain on your joints and to reduce the risk of injury.”

The fitness expert adds: ‘Taking on too much weight too quickly can lead to discomfort or even serious problems with your knees, hips and ankles.’

Another important tip, says Ms. Alexeyenko, is to monitor your heart rate while rucking.

This is because tracking your heart rate “helps you stay within a safe intensity level, preventing you from overdoing it and ensuring your workouts are effective.”

This can be especially helpful for beginners or anyone with specific health concerns.