What is sewing? This popular workout goes back to the basics for maximum gains

Rucking, an exercise that is growing in popularity, is easier than it sounds.

Inspired by military training, it involves walking while carrying a heavy load – usually in a backpack – to get many health benefits.

As the weather cools down, adding weight to your fall hike or walk can improve your fitness, exercise experts say.

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Retired Army Green Beret Jason McCarthy started his Florida-based company, GORUCK, based on what he learned in the service.

Inspired by military exercises, kicking involves carrying a heavy load, usually in a rucksack. (GORUCK)

The company has done more than 10,000 live events since 2010, according to its website, and there are more than 500 independent GORUCK groups worldwide.

In an on-camera interview with Fox News Digital, the CEO called “rucking” very easy, since it only requires putting weight in a bag or “rucksack” and walking.

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“It carries weight,” he said. “Rucking is the foundation of special strength training – or any infant training, for that matter.”

“You carry weight, things are heavy – guns and weapons and ammunition and food and batteries and radios … and you have to move them, so you waste them.”

Rucking has been linked to many health benefits, experts say. (GORUCK)

The idea of ​​rucking goes back to the days of hunters, McCarthy noted.

“The original rucksack was any animal that you brought back to the tribe for dinner and someone had to put it on their back and carry it,” he said.

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“Humans are uniquely designed to carry that, so this is not a fad, it’s not some exercise machine. It’s something we’re naturally designed to do.”

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Running can be considered “cardio for people who hate cardio,” McCarthy said, since it allows people to increase their heart rate without using a lot of energy.

“This is not a fad…it’s something we’re naturally designed to do.”

The exercise is also much less impactful than other exercises such as running, and can be reduced depending on how much weight is added, he noted.

“It’s really accessible to everyone,” McCarthy said. “Get out and be active.”

Designing is “very accessible,” said the fitness expert, as it can be done “almost anywhere…on the streets, in the city or even on the treadmill.” (GORUCK)

McCarthy recommends that first-time ruckers “add a little weight, add a little challenge to your life — 10, 20, 30 pounds — and just carry it.”

Another challenge is kicking around while walking the dog or pushing the kids in a stroller, she says, with some extra weight in the bag.

To increase racking results

In a separate interview with Fox News Digital, celebrity trainer Kollins Ezekh confirmed that swearing can increase cardiovascular endurance, strengthen muscles and improve posture.

Rucking involves the core, back, legs and shoulders, providing a “full-body workout” without high impact on the joints, according to the Los Angeles-based trainer.

Rucking involves the back, spine, legs and shoulders, providing a “full body workout” without high impact on the joints. (GORUCK)

“Rucking also burns calories, which makes it a good choice for those looking to lose weight,” he said. “It’s simple, requires less equipment and can be reduced by changing the weight.”

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Ezech recommends rucking to his personal training clients, especially those looking for a low-impact cardio option.

Using proper footwear and technique is key to reducing injuries, said the trainer. (iStock)

“Customers who have incorporated it into their systems have reported increased endurance, [as well as] improved posture and strength, especially in their back and spine,” he told Fox News Digital.

“It also increases the variety of their exercise and complements other forms of exercise such as running or strength training.”

Kicking without injuries

Although it can be an effective exercise, Ezekh warned that improper planning can come with risks.

“Carrying too much weight or not distributing it evenly can lead to poor posture, back problems or joint problems,” he said. It is better to start with a light load and then you gradually gain weight.

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“The important thing is to progress slowly and keep the form in mind, to ensure long-term durability without injury,” he advised.

Rucking encourages people to move more, while adding more challenge than basic walking, the expert said. (GORUCK)

Proper footwear and technique are also important to reduce injuries, Ezekh said, ensuring weight balance and preventing unnecessary stress.

The exercise can be modified to meet any fitness level, the trainer noted — however adults should consult with a health care provider before trying.