I have been writing about fitness for the last decade and have seen countless exercise trends coming and going. Right now, everyone is talking about the benefits of walking, and more especially, walking with a weighted backpack – also known as Raking. The roots of Raking are in military training, and is a full-edge exercise that will strengthen your muscles and increase your heart rate.
Raking is new to me, but never to remove a challenge, I exchange my daily run for Raking for a week. Read what happened when I caught a weighted backpack and gave it.
What is Raking, and what are the benefits?
Raking is running on your back with a weighted vest or backpack. Despite the weight, it is a low -impact workout, and you do not require a particular tool to start. Despite the lots of brands selling special Raking West, a regular, comfortable backpack (preferably with padded shoulder straps) is loaded with a dumbbell or some books, which is sufficient to give Raking to Raking. If you want to buy a specific vest, our AI writer Amanda Casswell takes oath by it. $ 25 vest from Amazon,
Compared to your regular running, you will burn too much calories, as your muscles will be working hard to move. As a form of power training, over time, Raking will help you to create and maintain muscle strength, improve bone density and build your heart fitness.
With all new exercise routines, it is always a good idea to check with your doctor before trying, especially if you are recovering from injury or pregnancy.
I tried to do a week for a week – what happened here
Eager to learn more, I tried Raking for seven days.
This was a challenge from the walk one
There is no doubt-King is a complete body workout. The extra weight made my walk more challenging with my first step. One day, I was probably a little more, loading a 7 kg (15-pound) dumbbell in his Go-to running backpack. I read that when it comes to choosing a weight for Raking, you should start with 10–15% of your body weight, so at 119 pounds, it seemed about the right.
By the end of the walk, I found that weight made my walk much harder than expected. I could feel my feet with hard work, as is my original and upper body, working to keep my torso straight. I am currently a 15-month-old postpartum, so I would probably advise to start and build a lighter, rather than that I am amazed in Raking-Dip-end, as I did, as I had removed my backpack.
A few days, I swap my backpack for my child
As my child is three morning in the nursery in only a week, for the rest of this challenge, I tied him in exchange for my back. S much away than a dumbbell, he added to Raking experience, unlike a dumbbell, he would lean his bodyweight to the left or right, which he wanted to see.
He also added the additional challenge of excluding fish snacks from my pocket and raised my arms to hand over me to them. However, the good news is that my 30 -minute walk was passed fast, focusing on indicating every school bus and garbage truck.
Setup is important
My top tip when it comes to trying for the first time? Spend a good amount of time to set properly before walking. As I mentioned, one day a day, the weight was too heavy and I went as soon as I stopped to tighten or loose the straps. I went with a running backpack with a chest strap, which I found that it was really helped to distribute weight evenly across my back. I also appreciated the padded shoulder strips.
When it came to take my child, I used Ospre Poco Child CareerAnd spent some time in adjusting back support to not sit on my hips. This is not the type of walk where you want to get out of the door – the correct set is necessary if you want to avoid injuries.
I really had to think about my form
I often do not have to consider my form because I walk, but excess weight on my back did me. The trend is to bend your torso forward, especially towards the end of the walk, because your muscles get tired, but it can put extra stress on your lower back. Start with a light weight, and think of keeping your shoulders back and hang your abs as soon as you walk.
My decision after a week? I loved additional challenge, and this is definitely something that I will keep in my routine. As my child gets older and I get stronger, weight will increase, which will make him the right raking partner. He said, if you do not have 15 months energetic to lease your back, then why not invest in one of the best adjustable dumbbells instead?
