Everyone loves a shortcut. Any time you see a patch of grass at the corner of a pavement, it’s bound to be trampled down by people looking to shave milliseconds off their journey. The problem is, in the fitness world, you’ll be hard-pressed to find many shortcuts that actually work. However, rucking—wearing a weighted backpack while you walk—could be one of the few exceptions. Intrigued, I decided to give it a try, committing to walking 10,000 steps a day for a week with added weight on my back.
The practice of rucking originates in the military but has drawn interest from many fitness enthusiasts in recent years, thanks to its accessibility and impressive effort-to-reward ratio. By simply adding weight to your walks, you can amplify the intensity and challenge your heart, lungs, legs, core, and more. This not only boosts your fitness but can also build strength throughout your body—making a simple trip to the shops feel like a rewarding workout!
With the practice promising to turn my daily fitness fix into a more enjoyable experience, I eagerly put on my rucksack and set off on my journey. Here are five key lessons I learned from my week of rucking.
What You Will Learn
- Rucking is an accessible form of exercise that requires minimal equipment.
- It allows for versatility, seamlessly fitting into daily activities.
- This practice helps build strength and endurance through added weight.
- Rucking provides cardiovascular benefits, enhancing heart health.
- Finding the right weight for your ruck is essential for effective workouts.
Rucking is Accessible
When you start a new type of exercise, there’s usually a learning curve. For example, my early teenage gym sessions consisted of a few shaky bicep curls and 20 minutes on the treadmill. However, I found that rucking was much easier to pick up. Having walked with a backpack before, it felt like a familiar activity, just with a little extra weight.
Another important aspect is that, while I used a purpose-built backpack and weight plates from rucking specialists GoRuck, you don’t need specialized equipment to begin. According to Nichele Cihlar, GoRuck’s director of training, you can start with everyday items. For instance, “If you want to start with a lighter weight, just throw a few household items in a bag.” Items like a heavy water bottle can provide the extra weight you need to start your rucking journey.
Rucking is Versatile
Since I walk often, I decided to incorporate the weighted backpack into my daily routine rather than attempting to fit in long rucks. This approach worked wonders! I wore my rucksack during dog walks, at the office, and even during quick trips to the store. With the rucksack seldom leaving my shoulders, I managed to easily accumulate 10,000 steps each day.
As Cihlar suggests, keeping your weighted bag by the front door can help you remember to wear it. If the rucksack is easily accessible, you’re more likely to put it on and enjoy the benefits while doing everyday tasks. Rucking also serves as an excellent tool for those who find it challenging to incorporate movement into their day, providing more benefits from shorter walks.
Rucking Helps Build Strength
Adding a weighted rucksack makes walking more challenging, which is beneficial for those seeking to improve their fitness. According to Dr. Elroy Aguiar, assistant professor of exercise science at The University of Alabama, “Walking is largely a lower body activity, so the quadriceps, hamstrings, and gastrocnemius [muscles in the thigh and calf] must accommodate that heavier load.” Regular rucking can lead to small improvements in strength and bone density over time.
In addition to lower body strength, rucking helps develop core strength and the postural muscles in the upper back due to the weight being carried on the shoulders. After tackling hilly routes with heavier weights, I experienced the familiar dull ache in my thighs—something I typically associate with an intense leg day. I also noticed significant engagement in my upper traps when carrying heavier loads.
Rucking Offers Cardiovascular Benefits
While strength gains are one significant benefit, rucking also provides cardiovascular advantages. Carrying extra weight requires more energy for movement, which increases oxygen consumption and heart rate, especially if you maintain the same walking pace. This added intensity can lead to improved cardiovascular fitness over time.
To illustrate this, I completed three 1.2km loops around my local park: one without the rucksack, one carrying 15kg, and one with 35kg. My Apple Watch indicated that the first lap burned around 102 active calories with an average heart rate of 88bpm. In contrast, the final lap with 35kg burned 119 calories, with an average heart rate of 108bpm. These small differences accumulate over time, reinforcing the cardiovascular benefits of rucking.
Finding the Right Weight is Crucial
While rucking can be highly beneficial, choosing the right weight is essential to ensure a safe and effective workout. Cihlar often prescribes 30lb for men and 20lb for women (approximately 15kg and 10kg in UK measurements) as baseline weights. However, she emphasizes that these weights may not suit everyone’s starting point.
You can begin with any backpack and add some weight, whether it’s a water bottle or snacks. As your strength and fitness improve, consider investing in rucking plates and a purpose-built backpack for optimal comfort. Remember, it’s important to use a weight that allows you to maintain a conversation while walking, ensuring you’re not overexerting yourself.
Embracing Rucking as a Fitness Routine
Even though my rucking challenge has ended, my rucksack and weights remain conveniently by the front door. I don’t feel obligated to use them for every walk or hit a specific step count, but I still reach for them during outings with my dog and other activities. Why? Because I enjoy transforming a short walk into an impromptu workout, especially on busy days when fitting in a formal exercise session is challenging.
This enjoyable challenge has left me feeling invigorated and motivated to continue rucking as part of my routine. I hope this fitness trend sticks around, as its benefits are too good to ignore!
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