Rucking

Rucking and Cardiovascular Exercise

Andrew Huberman explains that as part of his weekly fitness protocol, he includes a long ruck or weighted hike on Sundays as part of his cardiovascular exercise routine designed to tap into various forms of endurance. This Sunday exercise is primarily focused on maintaining heart rate in a moderate zone, known as zone two, which is beneficial for cardiovascular health. He emphasizes the importance of restricting to nasal breathing during this exercise, as long as he isn’t conversing, suggesting that when alone, this method helps optimize respiratory and cardiovascular function during the ruck 1.

Benefits of Outdoor Activity and Contact with Nature (Grounding)

In another discussion, Huberman highlights the practice known as "grounding" or "earthing," where one makes direct contact with the Earth's surface, such as grass or soil. He points out the potential benefits of this practice, including mental and physical health improvement, although he notes that the scientific evidence supporting these benefits is not strong. Despite this, he encourages engaging in outdoor activities like rucking, hiking, or walking, as these have various known benefits for both physical and mental health, and if one enjoys grounding, it can be a beneficial supplementary practice 2.

These practices reflect the Huberman Lab's emphasis on integrating natural, simple, and scientifically-founded methods to enhance overall well-being.