Walking with a loaded backpack is fast catching on as a fitness trend
Rucking is a combination of walking with a rucksack. Not only does it burn calories, it also provides strength. It is one of the most inexpensive forms of exercise, which does not require any fancy equipment; all you need is a bag and some weights. It is also a great solution to cure back pain. Our soldiers have been doing this simple fitness activity for ages.
The activity gets its name from rucksacks, which is the military word for backpack. Rucking is marching or walking while wearing your ruck sack which is always loaded with weight.
In training camps and in the field, soldiers may ruck up to 40kms (or more) a day, carrying a backpack that weighs upwards of 70 to 80 kg. To build the body of a Navy Seal, you don’t have to carry a pack weighing the equivalent of grown man. Just add a bit of weight to any old backpack you have lying around the house, take a walk, and you’ll open up a whole new world of fitness.
— The writer is a fitness expert at Gold’s Gym India.
Tuck Jumps
These are commonly used by athletes to strengthen leg muscles. You have to continue jumping for 15 counts. The highlight of these jumps is that when you jump, you pull your knees close to your body and try and get your knees as close to your chest as you can.
Jumping Squat with Stepper
Take a 12-inch step board and keep it in front of you at a minimal distance. Keep the rucksack or bag on your shoulder and jump on the step board. As soon as the jump ends, continue with a squat and come back down. Repeat this activity at least 15 times.
Lying elbow crawl
It is one of the most common type of military exercise. Keep the bag on your shoulder and crawl with the support of your elbows and knees. The movement pulls the body with the elbow, and pushes it with the knee. This activity is to be repeated till at least 50 metres.
Walking Squats
Go in a squat position and walk for 15 steps without losing the posture of the squat.
Walking lunges
This is an exercise that strengthens the thigh muscles. Take a step forward and push your knee out while making a 90 degree on your knee. Keep the back leg straight. This has to be repeated at least 15 times.
