Discovering the Benefits of Rucking: My Personal Journey
As an avid hiker, I’ve always enjoyed the tranquility and physical challenge of exploring nature. Recently, I discovered a new twist to my weekly hikes that has taken my fitness to the next level: rucking. For those unfamiliar, rucking involves walking or hiking with a weighted backpack, and it has quickly become a staple in my fitness routine. Here’s why I’ve embraced rucking and how it’s benefiting me.
Scroll down to watch my video on rucking, and also see my walks planned for 2025!
What is Rucking?
Rucking is a fitness activity that combines walking or hiking with carrying a weighted backpack, or rucksack. This practice has its roots in military training, where soldiers carry heavy packs to build endurance and strength. It’s a simple yet effective way to enhance your workout by adding resistance, making each step more challenging.
Why I Started Rucking
Given my love for hiking, incorporating rucking into my routine felt like a natural progression. I was looking for a way to intensify my hikes without drastically changing my routine. Rucking provided the perfect solution. By adding weight to my backpack, I could increase the physical demands of my hikes, pushing my body to adapt and grow stronger.
Since I started rucking, I’ve noticed several significant benefits:
Enhanced Cardiovascular Health: The added weight increases my heart rate, providing a more intense cardiovascular workout. I’ve felt my endurance improve with each hike.
Strength and Muscle Building: Rucking engages multiple muscle groups, including my core, shoulders, back, and legs. I’ve noticed increased muscle tone and strength, particularly in my lower body.
Calorie Burning: Rucking burns more calories than regular walking or hiking. It’s a great way to boost my metabolism and manage my weight.
Improved Posture: Carrying a weighted backpack encourages better posture. I’ve found myself standing taller and feeling more aligned.
Mental Health Benefits: Rucking has also been a great way to clear my mind and reduce stress. The combination of physical exertion and being outdoors is incredibly therapeutic.
Tips for Getting Started with Rucking
If you’re interested in trying rucking, here are some tips to help you get started:
Choose the Right Backpack: Any sturdy backpack will do, but there are rucksacks specifically designed for rucking that offer better support and comfort.
Start with Manageable Weight: Begin with a lighter weight, such as books, dumbbells, or water bottles. By using water bottles, I could simply empty some bottles when I got exhausted, making it easy to adjust the weight as needed. Gradually increase the weight as you build strength and endurance.
Focus on Form: Maintain good posture by keeping your shoulders back and your core engaged. This will help prevent injury and maximize the benefits of rucking.
Gradually Increase Distance and Weight: Start with shorter distances and lighter weights, then gradually increase both as your fitness improves.
Stay Hydrated and Listen to Your Body: Rucking can be demanding, so it’s important to stay hydrated and pay attention to how your body feels. Rest when needed and don’t push yourself too hard too quickly.
Conclusion
Rucking has been a game-changer for my fitness routine. It’s a simple yet effective way to enhance my hikes, build strength, and improve my overall health. If you’re looking for a new challenge or a way to intensify your workouts, I highly recommend giving rucking a try. Whether you’re an experienced hiker or just starting out, rucking can offer a range of benefits that will take your fitness to the next level.
Linda xx
Our Walking Tours 2025
Cape Town – 4 Day WalkKruger Walking SafariItalian Lakes – 6 DaysWild Coast – 4 Day Walk
Exercising But Still Not Losing Weight? Here Are 5 Reasons.
I often hear: “I eat healthy and exercise but I am still not losing weight”. To eat right and exercise in your own understanding does not mean that it is the RIGHT way to lose weight. Maybe look at the way you are doing things from a different perspective. Let’s look at a few reasons why you don’t lose weight even though you exercise:
1) You Eat the Wrong Food:
Avoid bread, sugar and processed food. Stay away from take-aways. Most take aways are high in sugar, unhealthy fats, sodium and preservatives and has little or no healthy vitamins, minerals and fibre. Lots of low fat foods are also loaded with sugar and add to your weight, eg. low fat ice cream or yoghurt drinks. Always read the nutritional information on the labels of the product. Foods like rusks and muffins are full of butter and sugar. If you want to eat these you have to opt for the Low GI rusks or muffins and restrict the amount you have.
Under Low GI breakfast recipes, find the muffins and rusk recipes.
Under Keto/Banting recipes, find the low carb Carrot and nut muffin recipe.
If you don’t have the app, click here for a Low GI muffin recipe: Low GI bran muffins
2) You Eat Too Much:
If your energy intake (the food you eat) is more than the energy you use throughout the day, you WILL NOT lose weight. It is impossible to not lose weight – except for medical reasons – if your energy used is less than your energy intake. Let’s take a look at my app eating plans. The menu’s are 5000-5400Kj per day. It is specifically planned for women to lose weight. If you add to that a circuit program you burn another 600 – 1000Kj. You will lose weight. If you think you do not eat too much – even if it is only a spoonful of your kids’ leftovers – write it down and see how much you really eat.
3) You Don’t Do Any Weight Training:
Many people only want to do cardio for fat burning. Cardio is good for fat burning but does not do much to increase your muscle percentage. The more muscle you have the more fat you burn. Muscles are metabolically active, therefore if you want a fast metabolism you have to do weight training. My circuit training programs is just what you need. It helps with increase muscle percentages which burn more fat.
4) You Don’t Exercise Hard Enough:
If you battle to get results with your exercise program it is maybe time to increase the intensity. Your program needs to be intensity orientated and nottime orientated. The harder you work the shorter the session needs to be. In my programs the high intensity sessions like TABATA is short but intense. After exercising, the after-burn effect is more pronounced. This means that your metabolism remains elevated for up to 24 hours, leading your body to burn more fat.
5) You Don’t Rest:
If you did a high intensity exercise program, your body needs to rest sufficiently afterwards. In my exercise programs you will never find two high intensity days one after another. You can exercise 6 days a week but some days are active resting (doing exercises for a specific muscle group or low intensity or stretching). If you follow your own exercise program make sure to have rest days. When you have a good balance between rest and exercise your body can work optimally to burn more fat.
Cracking the Code: When is the Best Time to Exercise?
In the quest for optimal fitness and health, one question that frequently arises is: When is the best time of day to exercise? This debate has sparked countless discussions among fitness enthusiasts, experts, and researchers alike. While there’s no one-size-fits-all answer, understanding the role of our circadian rhythm can shed light on this topic.
Our circadian rhythm, often referred to as our body’s internal clock, regulates various physiological processes, including sleep-wake cycles, hormone production, and body temperature. It follows a roughly 24-hour cycle and is influenced by external cues such as light and darkness. This intricate system not only dictates when we feel alert or sleepy but also impacts our physical performance and exercise capacity.
Let’s explore the best times of day to exercise based on different segments of the day:
Early Morning Exercisers:
For those who rise with the sun, early morning workouts offer a multitude of benefits. Research suggests that our body temperature tends to be at its lowest in the early hours, making physical activity feel less strenuous. Morning exercise can jumpstart your metabolism, enhance mental clarity, and set a positive tone for the day ahead. If you’re like many early birds, prioritising exercise in the morning can ensure consistency and kickstart your day on the right note.
Mid-Morning Movers:
If the early morning feels too ambitious, mid-morning may be the sweet spot for your workout routine. By this time, your body temperature has risen slightly, providing a natural boost in energy and alertness. Mid-morning exercise can be a great way to break up your day, combat midday fatigue, and recharge your batteries for the tasks ahead. Plus, getting your workout in before lunch ensures that it doesn’t get sidelined by the demands of work or other obligations later in the day.
Late Afternoon/Early Evening Enthusiasts:
As the day progresses, so does our physical performance. Late afternoon to early evening is when our body temperature peaks, resulting in optimal strength, endurance, and flexibility. For those who prefer to exercise after work or school, this time frame offers the ideal opportunity to release stress, unwind, and rejuvenate both body and mind. Just be cautious not to schedule vigorous exercise too close to bedtime, as it can interfere with sleep quality.
Later in the Evening Advocates:
While exercising late in the evening may not be everyone’s cup of tea, some individuals find solace and satisfaction in nighttime workouts. For night owls, this time can provide a much-needed outlet for physical activity and stress relief after a long day. However, it’s important to avoid intense or vigorous exercise (like HIIT) too close to bedtime, as it can elevate heart rate, body temperature, and adrenaline levels, potentially disrupting sleep patterns. Instead, opt for gentle, relaxing activities such as stretching, resistance training/toning or light cardio to wind down before turning in for the night. (Scroll down to discover the optimal time to exercise for weight loss.)
All your burning questions about fitness and weight loss can be found in my Kwêlvrae E-Book, CLICK HERE TO GET IT NOW.
(Only available in Afrikaans)
Best Time to Exercise When Weight Loss is the Aim
When weight loss is your primary objective, the timing of your workouts can play a crucial role in achieving your goals. While any time of day can contribute to calorie burning and fat loss, some research suggests that exercising in the morning on an empty stomach may enhance fat oxidation, potentially leading to greater weight loss over time.
This phenomenon, known as fasted cardio, takes advantage of lower glycogen levels in the body after an overnight fast, prompting the body to rely more on fat stores for energy during exercise. However, it’s essential to note that the most effective strategy for weight loss is consistency and adherence to a balanced diet and exercise regimen that suits your individual preferences and lifestyle.
So, whether you prefer morning, midday, or evening workouts, the key is to find a routine that you can stick to consistently and enjoyably while supporting your weight loss journey.
Final Verdict
In conclusion, the best time to exercise is ultimately a matter of personal preference, schedule constraints, and lifestyle factors.
Whether you’re an early riser, a mid-morning mover, a late afternoon enthusiast, or a nighttime advocate, the key is to find a time that aligns with your body’s natural rhythms and allows for consistency in your workout routine. By harnessing the power of your circadian rhythm, you can maximise the benefits of exercise and pave the way for improved health, fitness, and overall well-being.
So, lace up those sneakers, find your perfect workout window, and let your body thrive with regular physical activity, whenever that may be.
Launch Of Our New Collagen Powder
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Oefening gaan oor baie meer as om net “daai lyf” te kry. Jy kies om lank, gelukkig en gesond te leef. Maar hoe begin jy?
OEFENING MOENIE ‘N BERG VOOR JOU WEES NIE
Die heel moeilikste is om net eers te begin! Om jouself sover te kry om jou oefenskoene aan te trek en die eerste tree te gee lê dalk soos ‘n berg voor jou.
Die groot fout wat baie mense maak is om te dink hulle móét vir ten minste 30 minute oefen, anders help dit nie. Om te begin, stel ek voor jy doen vir eers net een oefening per dag vir die eerste week. Die week daarna twee oefeninge en vermeerder dit dan weekliks. Jy hoef nie eers spesiale klere aan te trek om net een oefening te doen nie. Doen die oefening net soos jy is, solank jy dit net doen. Jy sal voel jy begin beheer neem oor jou lewe en dat jy iets vermag.
Hier is ‘n voorbeeld:
Week 1
Dag 1: doen 3 stelle van 10 squats. Al doen jy dit nie alles op een slag nie. Jy kan die 3 stelle versprei deur die dag. Dink net daaraan, een stel van 10 squats sal jou ongeveer 20 sekondes neem. Drie stelle sal ‘n minuut wees.
Dag 7: Rus en laai die LK FITNESS toep af om beplanning te doen vir die volgende week.
Week 2
Doen elke dag net twee oefeninge van die Beginners vlak op die LK FITNESS toep.
Daarna: vermeerder weekliks totdat jy die hele Beginners vlak op die toep kan doen.
SKEDULEER TYD OM TE OEFEN
Noudat jy in die gewoonte gekom het moet jy jou oefenroetine beplan. Net soos jy die res van jou lewe skeduleer, moet jy ook jou oefenroetine skeduleer. Dit help byvoorbeeld om ’n vriendin te hê wat saam met jou oefen. Dis nie lekker om iemand anders in die steek te laat nie; daarom sal dit jou dwing om op te daag vir julle oefen-afspraak. Kies iemand wat op dieselfde fiksheid- en gesondheidsvlak is om saam met jou te oefen.
Ander mense verkies om op hulle eie te oefen. As jy dit so wil doen, maak nog steeds ’n tyd daarvoor in jou dagboek. Besluit op watter dae en tye jy wil oefen, en hou dan daarby. Dis beslis ook beter om elke dag min of meer op dieselfde tyd te oefen, want dan sal dit gouer deel word van jou daaglikse roetine. En as dit eers deel is van jou roetine, word dit al hoe makliker.
SORG ALTYD VIR DIE NODIGE BALANS
Soms gaan jy nie by ’n geskeduleerde oefening uitkom nie. Indien dit gebeur, moet jy elders daarvoor vergoed. As jy byvoorbeeld nie by jou oefensessie uitkom nie, moenie pizza vir aandete eet nie. Sorg altyd dat jy die negatiewe uitkanselleer met iets positiefs.
Die slag as jy te veel eet, moet jy harder oefen. Wanneer jy ’n oefensessie misloop, moet jy baie versigtig wees met wat jy eet. Moet egter nooit probeer oorkompenseer nie. Handhaaf ’n balans, want balans is mos die geheim van die lewe.
BYT VAS, WANT AANHOUER WEN
Navorsing bewys dat baie mense ná ’n maand sommer handdoek ingooi en dan in ’n bose kringloop beland. Jy glo jy gaan dit nooit regkry nie. Wanneer jy dit dan die volgende keer probeer, gaan jy nog makliker tou opgooi.
Die geheim is om geduldig te wees en vas te byt. Dit neem ’n ruk om in die oefen patroon te kom en dit ’n roetine te maak. Al wil jy dus tou opgooi, byt vas, want die beloning gaan uiteindelik groot wees.
KRY DIE LK FITNESS APP GOEDKOPER!
Het jy geweet as jy die LK Fitness App jaar-subskripsie deur ons webtuiste koop is dit goedkoper?
