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Online Another day, another TikTok fitness 傾向 ? but this is one I can get behind because (a) it’s 解放する／自由な, (b) almost everyone can do it and (c) it’s not silly. Rucking has racked up 23.8 million 見解（をとる）s, and Google searches have 急に上がるd 250 per cent in the past year.
底（に届く） line It’s 基本的に going for a walk wearing either a backpack 含む／封じ込めるing 負わせるs or a 負わせるd vest.
戦う／戦い line Marching while lugging 道具 has long been part of 軍の training, but rucking has been popularised as a fitness activity by Michael 復活祭 since his 2021 bestselling 調書をとる／予約する The 慰安 危機.
Timeline Rucking, 復活祭 argues, mimics our ancestors’ 活動／戦闘s: trekking across tundra with 殺害された reindeer slung across their shoulders rather than 低迷ing at a desk for eight hours. Canadian longevity 専門家 Dr Peter Attia, author of Outl ive, is a rucking fan, と一緒に A-listers Ryan Reynolds and Justin Timberlake.
Get in line 復活祭 believes that rucking is an activity most of us can practise (even if it does sound やめる millennial and macho): ‘If you can walk, you can ruck.
It’s cardio for people who hate running and 解除するing; for people who hate the gym.’ (My father-in-法律 was 負わせるing rucksacks and stomping about in his 地元の 支持を得ようと努めるd 井戸／弁護士席 into his 70s.)
負わせる for us: rucking can 燃やす three times more calories than your normal walk
着せる／賦与するs line British-beauty-brand 創立者 Liz Earle, 60, goes rucking wearing a natty pink 負わせるd vest from her 地元の sports shop. ‘It 追加するs extra 抵抗 to my walks and workouts to help build up endurance,’ she told her 139k Instagram 信奉者s recently.
Waistline Rucking can 燃やす three times more calories than your normal walk. GP Dr Gemma Newman, author of Get 井戸／弁護士席, Stay 井戸／弁護士席, says: ‘The extra 負わせる means you’re having to expend more energy to move, so your heart is going at a higher 率, which 改善するs cardiovascular fitness.’
When I try, with a 5kg 黒人／ボイコット 負わせるd vest (£29.99, １０種競技.co.uk), my health tracker tells me it ups my half-hour lunchtime stroll from ‘穏健な’ to ‘hard’.
Adrenaline By the end, I can feel my heart （警官の）巡回区域，受持ち区域ing faster but I’m not out of breath or sweating, like I would be after a half-hour run. I just make a mental 公式文書，認める not to wear the 負わせるd vest in （人が）群がるd places: it’s easily mistakable for an 爆発性の 装置.
3kg 負わせるd vest, £22, from Davina McCall’s fitness 範囲 at argos.co.uk
Lifeline ‘The extra 負わせる 供給するs more 抵抗 against your muscles so they have to work harder,’ Dr Newman explains. It can also 改善する your bone-集まり 濃度／密度.
This means that it’s 広大な／多数の／重要な for all older women, as after the menopause bone 濃度／密度 急落（する），激減（する）s, which can lead to osteoporosis.
Buy line Special rucking backpacks with 負わせる plates are sold in 蓄える／店s, but 平等に you could just put a few 瓶／封じ込めるs of water in a rucksack ? or try walking 支援する from the supermarket with your groceries on your 支援する.
本人自身で I preferred using a 負わせるd vest as the 集まり was 平等に 分配するd across my 前線 and 支援する. The cheapest I could find was a Davina McCall-是認するd number (£22, Argos). At 3kg, it’s a good starting 負わせる for smaller women.
Toe the line 専門家s advise 最初 carrying five to ten per cent of your 団体／死体 負わせる. As you 改善する, 追加する more, walk for longer or go up hills. 避ける too much 圧力 on your 共同のs too quickly: if your 膝s start to 傷つける, you need to stop.
Laughter line Messaging about rucking is a misspelling 災害 waiting to happen ? so when texting anyone 招待するing them to 参加する this new 負わせる-耐えるing activity with you, be careful.
Next week Topline Travel: Rome for food lovers