From spin classes and jazzercise to crossfit and hula hooping, exercise is constantly evolving with new trends to get people moving. We’re looking at cozy cardio and rucking, two of the latest workout crazes, to see how they can help on your fitness journey.
get cozy
What is cozy cardio?
This fitness trend comes from social media. It’s all about taking some of the intensity out of your cardiovascular workout and redefining your relationship with exercise. Instead of the high pressure environment of the gym, it involves creating a cozy atmosphere at home. This can include lighting a candle or putting on a favorite movie or TV show while doing low impact movement, such as using a treadmill or walking pad.
How do you create a cozy workout?
Cozy cardio is easily adaptable to most lifestyles and routines. When it comes to the workout component, you just need to find exercises you can do at home and that you enjoy. If a walking pad or treadmill is not an option, you can jump rope, do pilates, dance and more. It doesn’t all have to be burpees and squats—unless that is what works best for you! As for the cozy part, that all depends on what makes you feel comfortable. That can mean listening to a podcast you enjoy, wearing your favorite P.J.’s or other comfy clothes and using mood lighting.
What are the benefits of cozy cardio?
The goal of cozy cardio is to get active without having to deal with the stress and anxiety that can often come with working out, especially in a setting like a gym. Instead of pushing yourself to the max, the idea is to find a comfortable way to meet your fitness needs. If you’re new to working out, it can be a great way to introduce exercise into your daily routine in a low pressure way. It also can help build it into your routine as you’re pairing it with things you enjoy.
As long as you are doing a moderate-intensity workout (i.e. one that gets your heart rate up 50% to 60% higher than when you’re at rest), you’re still going to see the regular benefits of cardiovascular exercise. These include everything from building strength and flexibility to improving your heart health and maintaining a healthy weight.
Can you be too cozy with your workout?
Don’t get too complacent with your workout. Make sure you are getting your heart rate up and build the intensity and difficulty of your routine as your endurance improves over time. There’s nothing wrong with getting cozy, but don’t forget the cardio part!
cause a ruck-us
What is rucking?
This fitness trend comes from the military practice of carrying weighted rucksacks during boot camp. It’s done in preparation for real world scenarios where heavy loads must be carried long distances. As an exercise, it’s simply carrying a weighted backpack for a set time or distance. Think of it as hiking—only you can do it anywhere.
Is special equipment needed?
All you need is a rucksack or backpack and weight to add to it. There are benefits to picking a rucksack over a backpack, as the former is designed with rucking in mind. Rucksacks have inserts to hold weights, sit higher and tighter on the back and often have padded shoulder and chest straps. Backpacks are made to simply hold items, so your weights may shift and poke you. They also pull more, causing stress on the shoulders and lower back. If you do want to go with a backpack, opt for a well constructed one with a chest or waist strap for extra support and wide shoulder straps.
While rucksacks come with specially designed weights, there are other options. You can use dumbbells, barbell plates or weighted sandbags. Household items like water bottles, books, canned food or plastic bags filled with rocks or kitty litter also can be used. It may be helpful to wrap items in a towel to provide cushioning.
How do you get started rucking?
It’s best to ease into rucking—don’t jump right into a multi-mile hike with half your body weight on your back. Even if you regularly weight train, walking with the weight on your back is a different experience. It may be beneficial to see how long you can walk comfortably with just the empty rucksack or backpack. When you’re ready, start with a small weight like five pounds. Increase both your distance and weight in small increments as you build stamina.
What are the benefits?
When compared to just walking, rucking helps build more muscle and burns three times more calories—making it comparable to jogging. It also can improve your physical endurance, allowing you to do more. Your mental health can also get a boost thanks to the time spent outdoors being active.
Source: Cleveland Clinic