The innovative and economical practice to burn 600 calories and tone up in just one hour

If the scale worries you and you intend to lose a few pounds, it is very likely that you intend to go for a run. Running is always a solution to dribbling in the gym.

But even in the field of fitness there are novelties, we could say fashions, because what is imposed as a trend, once again, has nothing.

It seems that its effectiveness is supreme. This is what it ensures Hilary Achauer, physical training specialist for the New York Times. This practice has been applied for a long time in the exercise of various military forces, and has been proven to be more effective than running for losing weight by burning calories and strengthening muscle mass.

It is considered an intensive cardio, aerobic activity, which also helps to improve body posture because it requires correct alignment of the spine. What are we talking about?

Rucking helps burn calories and tone muscle mass

Marines and other U.S. military forces practice long hikes on steep terrain while carrying the heavy knapsack (backpack) that contains their supplies.

Inspired by this practice, the world of fitness has adapted it for the training of people who want to lose weight in a healthy way. It also helps fight stress, promotes cardiovascular health, coordination and joint strength, and increases strength and agility.

Hilary Achauer, in her article in the New York Times, explains how the idea of ​​rucking evolved, with the idea of ​​replacing the methodical gym routine with an activity that consists of going to the supermarket, visiting friends or walking around the squares with a weighted backpack on your back and with a 30 minute brisk walking routine. And she recommends a series of complementary exercises to do even with a backpack,

There are people who don’t receive the benefits of running because they can’t run. But if you know how to walk you can ruck. You just have to be willing to carry some weight in the backpack that you will carry on your back.

It is recommended to start with around 4 kilos to reach 9 for women, and from 6 to reach 18 for men. The backpack is gradually loaded with weights of greater volume. And you can also adjust the distance to travel and the speed at which we do it.

Another advantage is that you don’t need to spend a lot of time on it, you can take advantage of the trip to the supermarket and load the groceries into your backpack on the way home. Obviously it’s not worth going to the supermarket on the corner. You should walk for at least 30 minutes, initially 3 times a week and progress to doing it every day.

Special backpack for carrying weight

Now, if you intend to practice it as a fitness plan, we tell you that there is a special backpack for this activity, they are equipped with interchangeable weights and special pockets to contain them. But any backpack loaded with books, cans or water bottles can be used.

This backpack can be used at home during squats, to strengthen leg exercise, bone density and cardiovascular health.

The specialist calculates that a 70 kilo person can burn 530 calories walking for an hour at 6 kilometers per hour, carrying a 9 kilo backpack.

Trainers recommend walking outdoors to reduce stress, improve cognitive function and sleep better at night, but they can’t resist using a treadmill.

The best footwear is a pair of sneakers with cushioning in the heels. And if you’re hiking with a backpack, boots that protect your ankles are best. And socks either way, of course.

To warm up your body before going out for a walk, do 10 push-ups while wearing your backpack. Also raise it up to your chest and then over your head until your arms are straight. To strengthen your legs, every 10 minutes of walking, walk 100 meters with long strides. You can improve your performance by alternating 10 minutes at low speed and 10 minutes increasing at a fast pace.

Now you’re ready to go on stage.