Try Rucking

August 10, 2021

A jagged dark mass curves beneath a bright, white background.

There are many great ways to get exercise outdoors in the warm weather. One of those is rucking. Rucking is simply walking with a weighted backpack also known as a rucksack. Walking with the added weight burns more calories than walking normally, and it helps improve strength with a much lower risk of injury or wear and tear on your joints. Your core strength and posture will also improve when you carry a weighted backpack on walks. Many experts believe rucking improves strength in your hips to help with knee and back pain.

When you first try rucking, start with about 10 percent of your body weight. Start on surfaces where there is a lower risk of falling, such as a paved road or a local track. As you build your strength and your balance, try more challenging rucking such as hiking trails or steep hills.

When you’re able to ruck at a pace of a 15-minute mile or better, try adding some weight to make it more challenging and then work toward achieving that pace again.

If you have a job that requires you to bring your laptop with you to work, purchase a backpack to carry your laptop and take walks with it at lunchtime. There are also great apps you can get on your phone to join a rucking community or keep yourself accountable to seeing progress.

At Axio Fitness, we believe there are so many great ways to be active. Living an active lifestyle means doing physical activity every day and enjoying the tremendous benefits. It’s more than just reaching a goal weight; it is a way of life. Embrace physical activity daily and always look for fun and new things to add to your fitness routine.

< Older Post Newer Post >

Our Recent Blogs

What is Active Recovery and When to Do It

September 17, 2025

Active recovery is a form of exercise that involves light activity instead of complete rest after a strenuous workout or on a rest day. It's designed to promote blood flow, reduce muscle soreness, and aid in the removal of metabolic waste products, all of which help to speed up the recovery process. Unlike passive recovery, which is complete rest, active recovery keeps your body moving at a low intensity. Some great examples of active recovery include a leisurely walk, swimming at a relaxed pace, or gentle yoga. The key is to keep the intensity low—you should be able to hold a conversation easily. The best time to incorporate active recovery is either the day after an intense workout or during a dedicated rest day. It can also be beneficial as a cool-down immediately after a tough training session. By integrating these low-impact activities into your routine, you can bounce back faster and be ready for your next big workout.

The Power of Green Tea: A Sip Towards Better Health

September 9, 2025

In a world bustling with health trends, one ancient beverage continues to reign supreme: green tea. More than just a comforting drink, this vibrant elixir is packed with powerful benefits that can transform your well-being. Green tea is renowned for its high concentration of antioxidants, particularly EGCG (epigallocatechin gallate), which combats free radicals and helps protect your cells from damage. Regular consumption has been linked to a reduced risk of chronic diseases like heart disease and certain cancers. But the perks don't stop there. Looking to boost your metabolism and manage your weight? Green tea can help. Its natural compounds can slightly increase your metabolic rate and promote fat oxidation. Additionally, it contains L-theanine, an amino acid that works synergistically with caffeine to enhance brain function, improving focus and alertness without the jitters. So, if you like warm beverages this time of year, consider a cup of green tea. It's a simple, delicious, and effective way to nourish your body and mind, one healthy sip at a time.

Why Personal Training is a Game Changer for Older Adults

September 5, 2025

As we age, maintaining our physical health becomes more crucial than ever. For many older adults, the thought of starting a fitness routine can be daunting. This is where personal training becomes an invaluable resource. It's not just about building muscle; it's about enhancing quality of life, safely and effectively. A personal trainer provides a customized workout plan that addresses the specific needs and goals of older adults, focusing on areas like balance, flexibility, and strength. This targeted approach helps reduce the risk of falls and injuries, while improving mobility and daily function. Regular physical activity under professional guidance can also manage chronic conditions like arthritis and osteoporosis and boost cognitive function. Beyond the physical benefits, a trainer offers motivation,accountability, and the confidence to move your body in a way that feels good and is genuinely beneficial. Investing in a personal trainer is investing in your health, independence, and well-being for the years to come.

A Proper Warm-Up is Essential

August 27, 2025

We've all been there: eager to jump straight into our workout, we sometimes skip the warm-up, thinking it's a waste of precious time. But the truth is, a proper warm-up is the essential first step of any effective and safe exercise routine. It’s far more than just a quick stretch; it’s a crucial transition for your body, preparing it physically and mentally for the demands ahead. Think of your body as an engine. You wouldn't rev a cold engine to full throttle, would you? Similarly, your muscles, joints, and cardiovascular system need a gentle introduction to activity. A warm-up gradually increases your heart rate and blood flow, delivering oxygen and nutrients to your muscles. This not only improves their elasticity and range of motion but also significantly reduces the risk of strains, sprains, and other injuries. Beyond the physical benefits, a warm-up also primes your nervous system and enhances your mental focus. It allows you to tune into your body, activating the muscles you’ll be using and setting the stage for a more productive and enjoyable workout. So, next time you're about to hit the gym, give your warm-up the respect it deserves – your body will thank you for it!

Your email address will not be published.

Required fields are marked *