[WORLD] Walking has long been recognized as one of the most accessible and beneficial forms of exercise. It's a low-impact activity that improves cardiovascular health, boosts mental well-being, and can be done virtually anywhere. However, for those seeking to elevate their fitness routine, a growing trend called "rucking" is gaining popularity. This article explores the world of rucking, its benefits, and how it compares to regular walking, with insights from personal trainers.
Rucking is essentially walking while carrying a weighted backpack. This simple yet effective exercise originated in the military, where soldiers routinely carry heavy packs over long distances to build endurance, strength, and resilience. The term "ruck" comes from "rucksack," which is military jargon for backpack.
TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, explains, "Rucking can be done with lighter weights of 10 to 20 pounds or with heavy weights such as 100 pounds or more. People typically ruck on both flat ground and through hiking trails".
How to Start Rucking
For beginners, it's crucial to start slowly and gradually increase the weight and distance. Mentus advises, "If you're new to rucking, use a lighter weight to see how it affects your body and choose a manageable distance to travel where you can easily make it back to your starting point".
To get started with rucking, you'll need:
- A sturdy backpack or rucksack
- Weights (can be dumbbells, sandbags, or even water bottles)
- Comfortable walking shoes
- Appropriate clothing for the weather
Begin with a weight that's about 10% of your body weight and gradually increase as you become more comfortable with the exercise.
Benefits of Rucking
Rucking offers a unique combination of cardiovascular exercise and strength training, providing numerous benefits:
1. Increased Calorie Burn
Adding weight to your walk naturally increases the intensity of your workout, resulting in a higher calorie burn. Mentus notes, "Depending on how much weight you use and how fast you walk, rucking can burn upwards of three times as many calories as walking".
2. Full-Body Workout
Unlike regular walking, rucking engages more muscle groups due to the added weight. "While rucking is mainly a cardio exercise, it's also a resistance exercise since you carry more than your body weight. This is great for increasing the strength and muscle in your lower body," Mentus explains.
3. Improved Cardiovascular Health
The National Institutes of Health states that walking promotes cardiovascular health by strengthening your heart muscle and improving circulation. Rucking, with its increased intensity and incorporation of strength training, enhances these benefits even further.
4. Enhanced Bone Density
Weight-bearing exercises like rucking can support bone health and improve bone density. The added weight increases the strain on your bones, stimulating them to become stronger.
5. Better Posture
Mentus points out that rucking can help improve posture: "A good rucksack helps to pull your shoulders back to carry it properly. At the same time, it helps strengthen your back by holding the weight up".
6. Low-Impact Exercise
Compared to high-impact activities like running, rucking is gentler on the joints while still providing an intense workout.
7. Mental Health Benefits
Like other forms of exercise, rucking can help reduce stress and improve mood. The added challenge of carrying weight can also provide a sense of accomplishment.
Rucking vs. Regular Walking: Which is Better?
While rucking offers numerous benefits, it's not necessarily "better" than regular walking for everyone. Jake Dickson, CPT, a certified personal trainer with Barbend, weighs in on the comparison:
"As someone who loves lifting weights, I'm a fan of regular walking for heart health because it's low-impact and convenient," he says. "Rucking works similarly, but adding weight to your skeleton increases the demand on your body. You can roughly equate a hard ruck to a moderate-effort jog".
The choice between rucking and regular walking depends on your fitness goals, current fitness level, and personal preferences. Here's a breakdown of when each might be more suitable:
When to Choose Rucking:
- You're looking to increase the intensity of your workouts
- You want to combine cardio and strength training
- You're aiming to burn more calories in less time
- You enjoy a challenge and want to push your limits
When to Stick with Regular Walking:
You're new to exercise or have joint issues
- You prefer a low-intensity, relaxing workout
- You're recovering from an injury or illness
- You want a simple, equipment-free exercise option
Safety Considerations for Rucking
While rucking can be an excellent addition to your fitness routine, it's essential to approach it safely:
- Start with a lighter weight and gradually increase
- Maintain proper form to avoid strain on your back and shoulders
- Choose appropriate footwear with good support
- Stay hydrated, especially during longer rucks
- Listen to your body and rest when needed
Dickson advises, "You can certainly ruck full-time if you wish—just be mindful of your body's response as it acclimates to the demands of high-volume rucking".
Incorporating Rucking into Your Fitness Routine
If you decide to try rucking, here are some tips for incorporating it into your fitness routine:
- Start with 1-2 rucking sessions per week, replacing or supplementing your regular walks
- Gradually increase the weight and distance as your fitness improves
- Vary your routes to keep things interesting and challenge different muscle groups
- Consider joining a rucking group for motivation and social interaction
- Use rucking as cross-training for other activities like running or weightlifting
Rucking is a versatile and effective exercise that combines the benefits of walking and strength training. While it offers numerous advantages over regular walking in terms of calorie burn and muscle engagement, it's not necessarily the best choice for everyone.
As with any new exercise regimen, it's essential to consider your fitness level, goals, and potential joint issues before diving into rucking. Consulting with a healthcare provider or personal trainer can help you determine if rucking is right for you and how to incorporate it safely into your routine.
Whether you choose to try rucking or stick with traditional walking, the most important thing is to stay active and find a form of exercise you enjoy. As Dickson puts it, "Whether you choose to try rucking or stick with your walking routine, getting outside and staying active is the most important step".
Remember, the best exercise is the one you'll do consistently. So lace up your shoes, grab a backpack if you're feeling adventurous, and hit the trail. Your body and mind will thank you for it.
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