For a long time neglected, walking recently returned to force, propelled by many influencers sharing “Hot Girl Walk” and hikes on their Tiktok account. But, for several weeks, it has been the practice of “rucking” that has made a lot of noise on the application, observes the HuffPost.
“Rucking is simply to walk with a weight on the body, usually on the back”explains Nichele Cihlar, director at Goruck, a company specializing in rucking equipment. “This low impact exercise is inspired by military training: the soldiers are enduring and have a lot of heavy equipment, it is on this model that the rucking was born”says Mathew Welch, physiologist in a New York hospital.
An alternative to classic walking
Like classic walking, “rucking” is an accessible practice, just put on a backpack with a little weight in it and start walking. “You can start with a backpack you have in your cupboard and put some magazines and your water bottle”advises Nichele Cihlar.
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Regarding the weight to wear, it depends on your strength and your size. It is best to start with light weights and increase as you go, rather than starting with too high goals and being discouraged. For a beginner person, it is recommended to opt for a weight between two and five kilos. For the distance, you also have to go there crescendo – starting by traveling a kilometer and then lengthening the day by day.
A remedy for anxiety
The “rucking” adds a challenge to daily walking, which is a good thing for someone who seeks to work his body in a new way. “Walking is very good for health, but sometimes we want to amplify it, and the easiest way to get there is to add weight” says Nichele Cihlar, before adding: “Resistance training is essential to promote bone health and muscles growth, which naturally deteriorate with age”.
“Rucking” can also help lower blood pressure, improve the heart rate, but also the posture by muscling the back. “Rucking somehow pulls you back, which forces you to maintain your posture”explains Mathew Welch.
Last positive point: practice would also do good in morale! According to the mental association Health America, the simple fact of leaving home allows you to lower the more stress levels and promotes good humor. When exposed to sunlight, the human body produces vitamin D, essential for bones and to fight against depression and anxiety. Would we have finally found a trend Tiktok that really is worth trying?
