Fox News: What is rucking? This popular fitness trend goes back to basics for big gains

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What is rucking? This popular fitness trend goes back to basics for big gains

A military training technique called rucking has become a popular, low-impact workout. GORUCK CEO Jason McCarthy and celebrity fitness trainer Kollins Ezekh gives tips on how to get started.......                    ...                        ...Rucking, a fitness activity that's growing in popularity, is much simpler than it might sound.......Inspired by a You are not allowed to view links. Register or Login exercise, it involves walking while carrying a heavy load — usually in a backpack — to reap a number of health benefits.......As the weather cools down, adding weight to your fall walk or hike can You are not allowed to view links. Register or Login, fitness experts say.......You are not allowed to view links. Register or Login......Retired Army Green Beret Jason McCarthy started his Florida-based company, GORUCK, based on the technique he learned in the service.......The company has conducted more than 10,000 live rucking events since 2010, according to its website, and there are more than 500 independently owned GORUCK clubs around the world.......In an on-camera interview with Fox News Digital, the CEO called rucking "really simple," as it only requires putting weight in a backpack or "rucksack" and walking.......You are not allowed to view links. Register or Login......"It's carrying weight," he said. "Rucking is the foundation of You are not allowed to view links. Register or Login — or any infantry training, for that matter."......"You pick up weight, things are heavy – ammunition and weapons and mortars and food and batteries and radios ... and you have to transport that, so you're rucking it."......The concept of rucking goes all the way back to the hunter-gatherer days, McCarthy noted......."The original rucksack was whatever animal you brought back to the tribe to eat for dinner and someone had to put that on their back and carry it," he said.......You are not allowed to view links. Register or Login......"Humans are uniquely built to carry like that, so this is not some fad, it's not some exercise machine. It's something we're innately built to do."......Rucking can be considered "cardio for people who hate cardio," McCarthy said, as it allows people to increase their heart rate without exerting too much energy.......The activity is also much lower-impact than You are not allowed to view links. Register or Login like running, and it can be scaled back depending on how much weight is added, he noted......."It's really accessible to all," McCarthy said. "Go out and be more active."......McCarthy recommends that first-time ruckers "add a little weight, add a little challenge to your life — 10, 20, 30 pounds — and just sort of carry it around."......An additional challenge is to ruck while walking the dog or pushing the kids in a stroller, he said, with some added weight in a backpack.......In a separate conversation with Fox News Digital, celebrity personal trainer Kollins Ezekh confirmed that rucking can enhance cardiovascular endurance, strengthen muscles and improve posture.......Rucking engages the core, back, legs and shoulders, providing a "full-body workout" without high impact on the joints, according to the You are not allowed to view links. Register or Login trainer......."Rucking is also a calorie burner, making it a great option for those looking to You are not allowed to view links. Register or Login," he said. "It's simple, requires minimal equipment and can be scaled up by adjusting the weight."......You are not allowed to view links. Register or Login......Ezekh has recommended rucking to his personal training clients, especially those seeking a You are not allowed to view links. Register or Login......"Clients who have incorporated it into their routines have reported increased endurance, [as well as] improved posture and strength, particularly in their core and back," he told Fox News Digital......."It also adds variety to their workouts and complements other forms of exercise like running or strength training."......Although it can be an effective workout, Ezekh cautioned that improper rucking technique can come with risks......."Carrying too much weight or not distributing it evenly can lead to poor posture, strain on the lower back or joint issues," he said, noting that it's best to start with a lighter load and slowly increase the weight.......You are not allowed to view links. Register or Login......"The key is to progress gradually and stay mindful of form, ensuring long-term sustainability without injury," he advised.......Proper footwear and technique are also key to minimizing risks, Ezekh said, ensuring that the weight is balanced and preventing unnecessary strain.......The activity can be modified to meet almost any fitness level, the trainer noted – yet older adults should consult with a You are not allowed to view links. Register or Login before trying it....

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