Rucking is a versatile exercise that combines the low- to moderate-intensity cardiorespiratory activity of walking with the muscular strength training of carrying a loaded backpack. It is also a relatively inexpensive and accessible form of fitness that can help you achieve your long-term health goals.
Whether you’re looking to change up your workout routine or want to improve your posture and balance, try rucking. It may be the most effective and efficient form of exercise around.
Improved Posture
Whether you have had it from Sergeant Ignacio Coral or the sixth grade gym teacher with the pixie haircut, chances are that you hate cardio. While jogging around the block or playing beer-fueled softball may have helped you to feel like a badass or strike fear and desire in your fellow players, they don’t improve the look of your naked body or make you harder to kill. Rucking, however, will.
Rucking is the exercise for people who think that running sucks, and is also the ideal cardio option for anyone who wants to reduce their risk of cardiovascular disease by maintaining a healthy weight and reducing their stress levels. Rucking is a form of strength training that involves carrying a weighted backpack which activates multiple muscle groups at once and builds whole-body strength.
Carrying a backpack with a heavy load increases the intensity of your workout and burns up to 3X as many calories as walking at the same speed without a pack. It challenges your heart to pump oxygen-rich blood throughout your body faster, which lowers your resting heart rate and improves cardiovascular endurance.
As your torso becomes stronger from regular rucking, it will pull your shoulders back and keep your center of gravity over your hips to improve posture. Having good posture will make you more physically efficient, allowing you to move farther and faster for longer periods of time.
Rucking will also strengthen your back and core muscles, making you less likely to injure yourself with bad habits like slouching, which can lead to low back pain. It also works your upper and lower body as an integrated system, making you more resilient against the type of injuries you might suffer in a free-for-all tussle at the Bangkok ex-pat bar on dollar sake night.
Rucking doesn’t require a gym membership, access to marked trails or any specialized gear aside from a basic backpack and walking shoes. You can start out with very little and gradually increase the weight you carry as your fitness and stamina improves. You’ll also get to spend more time outdoors in nature, which has been shown to reduce stress and improve sleep quality.
Strengthened Muscles
If you’re ex-military, rucking is probably the last exercise you’d ever do for fun—you sweated through it under orders and did it because it was necessary. But for non-military folks, rucking is a great way to get a workout that combines the low- to moderate-intensity cardiorespiratory activity of walking with the muscular strength training of carrying a weighted backpack. Rucking is one of the most enjoyable ways to exercise and it comes with many benefits too!
Rucking teaches your body to move efficiently under load, allowing you to travel further and faster than you would without it. But more importantly, rucking teaches your muscles to maintain their proper form—not just your legs, but the core muscles that keep your spine erect, your shoulders and back, as well. It’s also a fantastic strength exercise that strengthens your hands, wrists and forearms.
As a bonus, rucking is a great way of exploring new areas, if you’re willing to stray from the trails. If you’re a beginner, start with short distances and gradually build up to an hour-long ruck. And always remember to stretch after a ruck to avoid tightening and cooling your muscles, which can lead to injury.
The good news is that you don’t need specialized equipment to start rucking—all you need is a backpack, some weight and a desire to push yourself physically. Some people even join rucking groups, which provides camaraderie and social interaction while getting in shape.
For general fitness, experts suggest starting with a pack that weighs about 10 percent of your bodyweight. You can then add or subtract weight as needed. For example, you can use a weighted vest to increase the challenge, or just fill your own backpack with sand bags or bricks.
By combining the benefits of walking and lifting heavy objects, rucking is an excellent form of cross-training for runners. It improves balance and strengthens critical running muscles without the joint-damaging impact of running or jumping. Plus, it’s a great way to burn calories and lose weight. Just be sure to eat smart and stay hydrated!
Increased Cardiovascular Fitness
Rucking taxes muscles and connective tissue (tendons and ligaments) throughout the entire body. It’s an effective way to increase overall strength without the need for a gym, and it can be done anywhere—a forest trail, a beach, or even your own backyard. And it’s a fun and enjoyable way to burn calories, too!
The added weight of a pack increases the intensity of the workout. This means you’ll get a great cardiorespiratory workout and see significant gains in your cardiovascular fitness. You’ll also build lean muscle, especially in your lower body, core and back, by incorporating hills, inclines and obstacles into your workout.
In addition, rucking is an effective total-body workout that trains your legs, hips and back to work together. This type of training will improve your balance, stability and mobility, as well as encourage the development of functional movement patterns that can help prevent injuries down the road.
As with any exercise, it’s important to start out slow and build your way up. When you begin rucking, use a load that is roughly 10% of your bodyweight and gradually add more as you train. For example, if you’re 200 pounds, start out with 20 pounds and work your way up to 35-50 pounds.
You can find a variety of rucking kits and backpacks online. However, if you’re not ready to invest in a specialized bag, you can make your own rucksack by using any old backpack and adding whatever weight you can manage—starting with just a few pounds can be enough for a decent workout.
Rucking is a low-impact activity, meaning it’s easier on the joints than other forms of exercise, such as running. In fact, rucking has been shown to burn almost as many calories as running at a similar pace!
Rucking is a great option for clients who are looking to mix up their routine, hit a training plateau or just want to challenge themselves outdoors. It’s also a fantastic choice for those who want to enjoy the benefits of a high-intensity workout with a low risk of injury.
Better Sleep
Rucking is an effective way to improve your body and mind. It builds strength and endurance without the pain and discomfort associated with running, jumping exercises, or other high-impact workouts. It also requires less expensive equipment and gym memberships than many other exercise methods. Plus, you likely already have a backpack and weights in your home.
Rucking targets your entire body, including your back and core muscles, with each carry. The workout also strengthens your shoulder and neck muscles. This type of functional strength improves posture, which in turn reduces stress on your shoulders and back, preventing injury as you walk through life. Whether you need to be able to carry your groceries or load furniture into the car, strong back and shoulder muscles are essential for daily life.
In addition to improving your physical fitness, rucking can also help you get better sleep. Getting enough sleep is crucial to maintaining good health, and it’s also important for muscle recovery after exercise. During rucking, your body burns calories and depletes energy stores, so it’s important to have a good night’s rest so that you can continue to enjoy the benefits of rucking.
If you struggle to fall asleep or stay asleep, rucking can help you relax and achieve deeper sleep. This is because rucking can challenge the body and mind, causing endorphins to be released that can help calm the mind and improve mood. It can also be a great way to get outside in nature, which has been shown to decrease stress, boost immunity, and promote cognitive abilities.
Lastly, rucking can also make you a more capable person in the event of an emergency. Rucking teaches you how to carry heavy loads over long distances, which can be vital in situations such as when your car breaks down or someone’s dog gets lost.
If you’re looking for a new way to get fit, rucking is worth trying. It offers both mental and physical benefits, and it’s affordable, easy to do, and effective. Plus, you can practice it with a friend for some social time and to hold each other accountable.
