Could rucking (weighted walking) help promote weight loss and increase muscle mass without a trip to the gym, making it a great alternative to traditional strength training?
For decades now, we’ve been told that the secret to health, physical wellbeing and life longevity can be achieved through walking – specifically, walking 10,000 steps a day, a concept that originated in Japan in the 1960s when a Japanese company, Yamasa Clock, marketed a pedometer called ‘manpo-kei,’ which translates to “10,000-step meter”. The number was chosen because it was catchy, easy to remember, and seemed like a reasonable, achievable goal for most people trying rucking for the first time.
Since then, pedometers have become an accessible and affordable type of technology that is worn by many of us in the form of smartwatches and features on almost every smartphone – though of course, this is less accurate than the wearable option.
However, depending on our individual lifestyles and goals, there is a good chance that the 10,000-step benchmark is not quite enough to promote real change for most of us, particularly if we are not adding weight through activities like rucking. Rather, it is a way for those who already have a level of fitness, a reasonably healthy diet, and are in the ballpark of their ideal weight, to maintain their vigour and wellbeing.
With all this in mind, our aim should be to maximise walking as an activity rather than pursuing other forms of exercise that burn more calories but come with an increased risk of injury (such as running), or require equipment such as a bicycle. Rucking, then, is the ideal way to boost your walking endeavours and can be a part of a new fitness routine.
Rucking (from the word ‘rucksack’) is a form of exercise that involves walking or hiking with a weighted backpack, making it a great addition to any strength training regimen. It’s derived from the military practice where soldiers carry their gear in a rucksack over various distances, a method popularised by Goruck events.
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Benefits of Rucking
Rucking improves cardiovascular health by increasing heart rate and promoting endurance, while carrying extra weight helps build muscle strength, particularly in the legs, back and core. The added heft increases the intensity of the workout, leading to higher calorie expenditure compared to regular walking, and is lower impact than running, making it easier on the joints while still providing an effective workout.
It also enhances functional strength and endurance, which are useful to make everyday activities and other sports easier.
Best of all, rucking is a cheap and accessible way to get fit, and while a dedicated weighted vest, jacket or backpack is useful, it isn’t essential. In fact, a sturdy, well-fitting backpack that has padded shoulder straps and a waist belt to distribute weight evenly will work just as well for anyone new to rucking. You can use tin cans or heavy books as weights – just be sure to distribute it evenly in your backpack to avoid strain on one side of your body, and remember to carry a large quantity of water to stay hydrated without compromising your workout.
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Rucking as Part of Your Fitness Routine
As with most new fitness regimes, it’s important to start slowly, especially if you’re new to rucking. Begin with a lighter weight, such as 10-15lb, and gradually increase as your strength and endurance improve. Keep your distance short at first and the terrain relatively flat as you try rucking to build your confidence.
Once you get the hang of it, you can increase the distance and ruck on different terrains such as trails, hills and uneven surfaces, to challenge your body further as a rucker.
Always warm up before a rucking session, wear supportive, comfortable shoes that are suitable for walking long distances, and maintain good posture by keeping your back straight, shoulders back, and engaging your core.
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Ruck and Ready – Start Rucking in 2024
The beauty of rucking is that it is a highly versatile activity that can be adapted to your needs, regardless of your fitness level. You can try interval training where you incorporate periods of faster walking or jogging with the weighted pack, and even participate in organised rucking events or challenges to test your endurance and meet other enthusiasts. Ruck and roll!
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