Male fitness trend this autumn - walking with a backpack

Ultramarafontsy run with a rucksack on his back, which contains all the necessary things: water, food, first aid kit and a change of clothes. They run with the extra weight, not because they like it, but because it is a necessity. But it turns out, it is now planned new men's fitness trend - running laden with backpacks on the model of forced marches of marines. According to the doctors and trainers, exercise is a great option for just about any person with any level of training.

Forced marches with heavy backpack behind, and full ammunition - routine for many soldiers, especially those who serve in elite units. Among civilians, this activity is called ruck sacks. Raking - jogging or walking with a backpack loaded with. If the soldiers can go to 30 km and more than 90 kg of weight behind him, then you do not necessarily fully emulate military training. For endurance training does not necessarily run, enough to add a little weight (8 kg) and take a walk with him in the park a few kilometers - you will discover a new kind of workout!

Kechidzhan Doug (Doug Kechijian), a physical therapist and a former commando, believes that this is an excellent choice of fitness for the average person. This is a very simple activity with adjustable load, which does not require any special equipment and gives visible results.

Benefits

It burns calories. For example, a simple 30-minute walk for the average man burns about 125 calories, but it is necessary to add to it backpack with light weight, and 125 calories are converted to 325 kcal (according to the physical collection activities).

Dan John (Dan John), a well-known trainer and author of Can You Go, considers this type of training is especially effective for burning fat.

This facilitates or prevents back pain. This is especially important for those who spend most of their day is spent sitting. Then, going to the gym and starting to raise the bar or sitting at the simulator, you risk damaging your back. At least so says Stu McGill (Stu McGil), doctor and professor of spine biomechanics, author of Ultimate Back Fitness and Performance.

People who have earned intervertebral hernia, often lean forward when walking. It only makes the situation worse and harder pressure on the hernia, as you have to give the body an even greater strain on the back muscles to keep the body upright.

Backpack with low weight as a complement to the walk helps support your back in an upright position, so that your muscles do not need to work so hard.

It is a safe way to develop endurance. Jason Hartman (Jason Hartman), a soldier coach of the special units of the US Army, says kardiopreimuschestva from walking with a backpack comparable with a long jog. But, unlike running, which is a fairly traumatic (possibly injured - 20-79%, according to research by British Journal of Sports Medicine), raking makes you less prone to injury. It helps to develop a resistance to the hips and posture in general and makes your other activity associated with the sport safer.

Through the development of endurance in the gym the effectiveness of your workouts will also rise.

It is cheap and makes you go out. As we said above, this kind of fitness does not require special clothing or equipment. All that is needed - it's you and a comfortable backpack with a small load. Everything. You can leave a spare bag at work and go to the gym at lunchtime. This is a great way to relax from the monitors and screens that surround us on all sides, and just relax.

Getting training

Select your weight. So, first you need to determine the optimal weight of the cargo. For the first time it could be 10% of your body weight. For example, if your weight is 68 kg, you should take with 6.8 kg. Once you feel comfortable with the weight, you can increase it to 15 kg.

But once you can not take a lot of weight! You can carry a 15-pound backpack for days or even months after the training, but if you just take this weight, it can break you.

The better the download? It is already possible to let your imagination roam. It all depends on what you have on hand. It may be a dumbbell, pancakes from a bar, a bag of sand or bricks. In order that the weight is not hanging inside the backpack, it is better to wrap it in a towel.

For a small weight you can use any backpack, but for the heavy version (the same 15 kg), it is desirable to find a backpack with good support.

Forward! Now you can go for a walk, light jogging or a small hike. Before that you did not go hiking with backpacks or even a little walk, you can start to hurt the muscles in a rather unexpected place for you: the muscles around the knees, buttocks and lower back.

And do not forget that you can not only walk, but run with a backpack. But this option is only for trained people without knee injuries and back!

The # 1 New Fitness Trend You Must Try This Fall