Put a weight in your backpack and then go for a walk. It sounds deceptively straightforward however this age-old activity, which has been newly popularised by military-fitness programmes and workouts, will torch fat, boost strength, and also challenge even the most seasoned gym-goer. It’s called rucking.
Tactical athletes, such as soldiers and police officers, know full well that rucking could sharpen fitness levels along with assisting to save your life. Triumph on the battlefield is often determined by how fast a soldier can move with important gear on his back, and it is necessary for SWAT officers to be able to kick down doors as well as tackle bad guys who are clad in lots of kilograms of protective gear.
For the non-military person to get the most out of rucking, it’s best to involve strength-training routines which will build the muscles you utilise while you ruck. It is suggested that a good strategy is one fast-walk backpacking session a week in addition to three resistance-training workouts. After completing this training programme, it is recommend doing a three- to five-mile ruck, twice per week, carrying a 25-kilogram load.
What Are The Benefits Of Rucking?
While rucking will feel quite easy while you’re doing it, don’t be duped. Taking a stroll with a weighted backpack has a lot of benefits for body, mind as well as spirit.
Rucking Assists You
Rucking raises your heart rate as compared to regular walking (which means that it counts as cardio exercise!) and has an effect on your heart rate that’s comparable to jogging. In addition, rucking enhances your all-around work capacity as well as endurance. Obtaining the ability to cover ground under load builds a strong fitness foundation.
Rucking Burns More Calories Than Walking And Just a Little Less Than Running
If you really don’t like running, however still want to get the caloric burn which comes with running, rucking is the answer that you’ve been looking for. In fact, you are able to burn approximately as many calories rucking as jogging does.
If you’re a 90-kg man and run for an hour at 8 KPH, you’ll burn 755 calories. Walking briskly (5.6 kph) for an hour burns 391 calories for a man who is the same size.
If you add a weight to your brisk, hour-long walk (i.e., go rucking), the research shows that you can burn around 40-50% more calories. So, our 90 kg man walking at a 5.6 kph pace while carrying 20 kg of weight will burn around 585 calories.
If you’re already going for regular walks, start throwing a backpack on when you do and you’ll burn thousands more calories over the duration of the year.
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