A
Yes—goruck-style training can actually give you a “best of both worlds” effect for blood sugar and overall fitness. Let me break it down:
What Gorucking Is
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Essentially weighted backpack (ruck) walking or hiking, sometimes with bodyweight exercises mixed in.
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Can range from moderate 2–3 mile walks to full-day endurance challenges with heavy packs.
Benefits for Blood Sugar & Metabolic Health
1. Combines Strength & Cardio
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Carrying a weighted pack engages legs, core, and upper body, giving you resistance training.
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Walking or hiking is aerobic, improving cardiovascular fitness.
2. Burns Calories & Reduces Fat
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Weighted walking is more intense than plain walking, increasing calorie burn and reducing visceral fat—a key factor in insulin sensitivity.
3. Improves Glucose Uptake
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Both the sustained walking (like running) and the muscle engagement (like lifting) help muscles take up glucose efficiently.
4. Builds Muscle Over Time
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Especially in the posterior chain (glutes, hamstrings, back), which helps maintain a higher metabolic rate.
5. Lowers Risk of Exercise Boredom
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Variety keeps people consistent, which is crucial—consistency matters more for blood sugar than the “perfect” exercise.
Bottom line:
Gorucking is essentially a hybrid that blends the insulin-sensitizing benefits of strength training with the calorie- and endurance benefits of cardio, making it a very effective tool for blood sugar management.
If you want, I can make a quick comparison table: Lifting vs. Running vs. Gorucking for blood sugar so it’s visually clear. Do you want me to do that?
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