Last time, I guided you through the step aerobics workout benefits, which is an excellent way to improve cardiovascular health and tone your muscles. If you’re looking for another effective yet low-impact workout to lose weight and build strength, rucking may be your new best friend. This military-inspired workout involves walking with a weighted backpack, or rucksack, and it’s quickly becoming a favorite among fitness enthusiasts. Not only does it boost cardiovascular health, but it also helps burn fat, build muscle, and improve endurance.
If you love the idea of walking for fitness, make sure to check out our article on the benefits of walking, where we dive deeper into how regular walking can improve your health and overall well-being. And for those looking to fuel their workouts with the right nutrition, adding superfoods to your diet can accelerate your weight loss and fitness goals.
So, what exactly is rucking, how many calories does rucking burn, and why should you consider adding it to your fitness routine? Let’s break it down.
What is Rucking?
Rucking meaning is simple: it’s walking while carrying a weighted backpack.
This form of exercise originally came from the military, where soldiers use rucksacks to carry gear during long marches. The goal is to build endurance, strength, and stamina. Over time, rucking has become a popular fitness trend, and now civilians are catching on.
In addition to using a rucking backpack, some people opt for a rucking vest, which distributes the weight more evenly across your torso. Whether you choose a backpack or a vest, the core idea remains the same: walking with weight to enhance the intensity of your workout.
How Many Calories Does Rucking Burn?
Well, the answer depends on a few factors: the weight of your rucksack, the terrain you’re walking on, and your walking speed. On average, rucking can burn anywhere between 400 to 600 calories per hour. If you carry a heavier load or hike through challenging terrain, you’ll likely burn even more. Rucking is an excellent way to lose weight without the high-impact risks of running or jumping exercises.
What Weight Should You Use for Rucking?
The general recommendation for beginners is to start with around 10-20% of your body weight in your rucksack.
For example, if you weigh 150 pounds (68 kg), you might start with 15-30 pounds (7-14 kg) in your backpack. Gradually increase the weight as you build endurance and strength.
But what is a good weight for rucking? While there’s no one-size-fits-all answer, the ideal weight will challenge you without causing strain or injury. Listen to your body and adjust the weight based on your fitness level.
Is Rucking Good for You?
The answer is a resounding yes! Rucking is not only great for weight loss, but it’s also fantastic for building strength and improving cardiovascular health. Plus, it’s a low-impact workout, making it easier on your joints compared to running.
Rucking engages a variety of muscle groups—including your core, shoulders, back, and legs—helping you tone and strengthen your entire body.
Pros and Cons of Rucking
Like any workout, rucking comes with its pros and cons. Let’s take a look:
Benefits of Rucking:
- Fat Burning. As mentioned, rucking burns more calories than regular walking, making it ideal for weight loss.
- Muscle Building. The extra weight forces your muscles to work harder, helping you build strength and endurance.
- Low-Impact. It’s gentle on your joints, unlike high-impact exercises like running.
- Versatility. You can do it anywhere—on a trail, in the park, or around your neighborhood.
Cons of Rucking:
- Risk of Overloading. Carrying too much weight too soon can lead to muscle strain or joint pain.
- Time Commitment. To burn a significant amount of calories, rucking typically requires a longer workout session compared to more intense exercises.
- Not for Everyone. People with certain injuries or mobility issues might find rucking challenging.
The Right Rucking Backpack vs. Rucking Vest
When it comes to rucking backpacks or rucking vests, both options can work, but each has its pros and cons.
A rucking backpack is more traditional and can be adjusted for a comfortable fit.
However, a rucking vest offers better weight distribution, which can make your walk feel more natural and less strainful on your back.
Whether you’re looking to shed a few pounds or build overall strength, rucking for weight loss is a fantastic option. It’s low-impact, customizable, and offers a host of benefits for both your cardiovascular health and muscle strength.
So, what are you waiting for? Grab a rucking backpack (or rucking vest), start slow, and watch the pounds melt away while you build muscle and endurance. Ready to take your fitness to the next level with this military workout trend? Ruck on!
