Introduction:

Have you ever wanted to get the benefits of zone 2 cardio without the need to run or cycle? If so, rucking might be the perfect solution for you. Rucking, simply put, is walking with a weighted vest or backpack. This activity increases the difficulty of your walk, helping to elevate your heart rate and get you into Zone 2, which is great for cardiovascular health. In this blog post, we’ll explore the benefits of rucking and how you can get started.

What is Rucking?

Rucking involves walking with weight, in the form of a weighted vest or a backpack filled with weight plates, books, or other heavy items. The concept is straightforward: by adding weight to your walk, you increase the physical effort required, which in turn elevates your heart rate and helps you achieve a moderate-intensity workout.

Why Rucking is Beneficial

1. Accessible and Low-Impact: Rucking is a low-impact exercise, making it accessible for people of all fitness levels. Unlike running, it doesn’t place excessive strain on your joints, making it a great option for those with joint concerns or for anyone who prefers walking over more intense forms of cardio.

2. Effective Zone 2 Training: Zone 2 cardio refers to moderate-intensity exercise where your heart rate is elevated but you can still maintain a conversation. This type of training is ideal for improving base cardiovascular health. Rucking helps you reach and maintain this heart rate zone more effectively than walking without weight.

3. Builds Strength and Endurance: Carrying additional weight while walking not only improves your cardiovascular fitness but also builds muscular endurance, particularly in your legs, back, and core. It’s a full-body workout that can enhance overall strength.

4. Burns More Calories: The added weight increases the intensity of your workout, which helps you burn more calories compared to regular walking. This makes rucking an efficient way to boost your calorie expenditure without requiring you to run or cycle.

5. Versatile and Convenient: You can ruck anywhere – on the road, on trails, at the park… All you need is a weighted vest or a sturdy backpack and some weights. It’s a convenient way to add intensity to your walks.

How to Get Started with Rucking

1. Choose Your Gear: Start with a weighted vest or a backpack. You can find weighted vests on Amazon or use a durable backpack filled with weight plates, books, or water bottles. (we recommend a weighted vest as it will be easier to maintain posture)

2. Start Light: If you’re new to rucking, start with a lighter weight to allow your body to adapt. Gradually increase the weight as you become more comfortable and your strength improves.

3. Maintain Good Posture: Keep your shoulders back, engage your core, and walk with a natural stride. 

4. Set a Routine: Aim to ruck a few times a week, starting with shorter durations and gradually increasing the time as your endurance builds. Aim for 30-60 minutes per session to start.

5. Monitor Your Heart Rate: To ensure you’re in Zone 2, consider using a heart rate monitor. This will help you stay within the optimal heart rate range for fat burning and cardiovascular benefits.

Conclusion:

Rucking is a fantastic way to enhance your fitness routine. It’s accessible, effective, and can be done almost anywhere. If you’re looking for a way to improve your cardiovascular health and burn calories without running or cycling, give rucking a try.

Grab a weighted vest from Amazon, lace up your walking shoes, and start reaping the benefits of this versatile workout today!