Weekly health briefs rail.

Health Watch: Try a Ruck March

By More Content Now

Tip of the Week

Do you love boot-camp workouts? What about hitting all of your major muscle groups with military precision? Well, you can do it on a hike ó Ruck-style.

A Ruck March, also called a ìforced marchî or a ìhump,î involves walking at a fast clip over rugged terrain with a weighted backpack. The added resistance works your body harder and burns more calories.

Tips to get started:

Incrementally build: Put on hiking shoes, strap on a weighted rucksack (or regular backpack) and head out for the trails. Seek areas with rugged terrain and hills. In the beginning, start with a lightweight pack of 10 lbs. and just do a few miles. As your body gets used to the weighted hike, incrementally increase your load, miles and hiking speed. How to add weight? Try hand weights wrapped in towels, bricks wrapped in towels or even sealed water jugs.

Cross-train: If you want to improve your Ruck March, the solution is threefold: train your major muscle groups, condition that ticker and work on your stamina and endurance. Cross-train with running, core exercises and weight training to prepare your body to carry weight, keep form and tackle hills. A strong core is essential to avoid injury on the trail. Carry the rucksack closer to your body, and the reduced sway will diminish the strain to your back muscles.

Go ìBiggest Loser:î Have you seen the TV show ìThe Biggest Loser,î where contestants strap on the weight theyíve lost and go out on a hike? Yes, thatís a Ruck March. They carry the extra weight so they can realize how much lighter they feel, and remember how challenging it was to carry it around in the past. You can challenge yourself by adding the weight youíve lost on your next hike. Not only will it increase your total body workout, but youíll also get a mental reminder that you donít want those extra pounds to come back.

ó Life Fitness

Number to Know

45: In the Armed Forces, participants carry at least 45 lbs. in their backpack, in addition to their helmet, canteens, shoulder harness and weapon.

ó Life Fitness

Childrenís Health

Children can easily pull a flat-panel TV off an entertainment center or table. Larger and heavier CRT TVs placed on dressers or high furniture can tip over and cause serious injuries, even death, if children climb onto the furniture. Safe Kids Worldwide encourages families to include TV safety as part of their childproofing plans by placing CRT TVs on low, stable pieces of furniture. For families with flat-panel TVs, mount them to the wall to reduce the risk of tip-overs.

ó Brandpoint

Senior Health

Researchers are investigating whether or not treating an underlying hearing loss will slow the advancement of dementia. Because shared pathways in the brain might be the reason behind the dementia-hearing loss connection, it is possible that taking measures to improve hearing will also improve other emotional factors strongly associated with dementia.

ó Brandpoint

New Research

Each year, tens of thousands of adults needlessly suffer, are hospitalized and even die as a result of diseases that could be prevented by vaccines. However, a recent national Centers for Disease Control and Prevention survey showed that most U.S. adults are not even aware that they need vaccines throughout their lives to protect against diseases like pertussis, hepatitis, shingles and pneumococcal disease.

ó Brandpoint

More Content Now