Rucking is a form of exercise adapted from existing forms of exercise. Two exercises – strength training, and walking or hiking – are combined into the rucking workout. Fitness experts believe that rucking offers more benefits than either of the two exercises completed alone.
Rucking (ruck marching) originates from military exercises. The terrain does not matter as much as the exercise. It is not recommended for running, just hiking and walking at a set distance.
How To Fill A Rucksack?
Filling a rucksack is fairly simple. The medical community recommends starting with a hydration bladder. This will eliminate the need to tote around an additional water bottle or flask because every ounce of extra weight should be factored into the process.
Nothing special is needed to fill a rucksack. In fact, you can fill the backpack with anything from your cupboard, home gym, shed, or garage. Athletes have been known to utilize weighted plants, bags of flour or cornmeal, wood logs, kettlebells, rogue brick bags, books, and containers of protein powder for their rucksacks. With it comes down to it, nothing is off-limits when it comes to filling a rucksack.
How Much Should A Rucksack Weigh?
It is vital to not overdo it on the first trek. Doing so could cause mild to moderate pain, a deterrence from repeating the workout in the near future. Professional fitness trainers recommend athletes precisely calculate the amount of weight to avoid pain or injury. The weight should not be more than 10 percent of the athlete’s body weight. For example, if the athlete weighs 150 pounds (68 kilograms), the backpack should weigh 15 pounds.
Progressing When Rucking
Rucking is a precise practice that requires dedication and caution from the participant. Since you’re going to be traveling over long distances and carrying heavy weights, there is a risk that you’re going to hurt yourself. It is common for beginners to bite off more than they can chew. Unfortunately, this means they’ll have to carry the heavyweights back to their vehicle.
It is possible to progress in rucking, but you cannot rush this progress because that will lead to higher risks. Once you begin feeling as if the current exercise is too easy, you should progress and make it harder. Don’t increase parameters simultaneously. Instead, it is safer to begin traveling longer or carrying a heavier rucksack.
Increase one and leave the other one alone. Make sure that you don’t progress until you’re positive that your body can handle it.
How Often
The key is to develop your body and cardio without getting injured. Therefore, you’ll want to ruck regularly without overdoing it. In the beginning, it is best to start rucking once or twice a week. This will be enough to get used to the exercise without putting yourself at a higher risk. You’ll improve your fitness level quickly so you can add more rucks to your weekly routine.
It is never a good idea to exceed four rucks per week because your body needs time to recover. Some beginners have already been running and lifting weights. If you fit into this group, you can start by rucking more often each week. Try rucking three times a week instead of two.
Truthfully, it is important to listen to your body to avoid getting injured. If you feel tired, don’t be afraid to take another day off and only ruck once that week. You can make up for it later.
What It Builds
Many people have started taking part in rucking exercises because they’re fun, tough, and effective. As mentioned above, rucking is a good way to improve your physique. It’ll help build your cardio and develop your muscles. However, the benefits go well beyond this level. Rucking can be incredibly demanding. It is sometimes harder than running a mile because you’re carrying so much weight.
Plus, you’re going to be rucking along a rugged trail so you’re going to get to see nature’s beauty. Furthermore, rucking is going to build character and confidence. Not many people can ruck for 10 minutes at first. Once you’ve managed to reach this level, you’ll realize that you can do anything.
Rucking is great because it offers endless benefits. It’ll improve your body, cardio, and mind.
Health And Fitness Benefits
Walking and hiking have a broad range of health and fitness benefits. Combined with a weighted backpack, the benefits are two-fold in many cases. It truly depends on the athlete as to how they want to approach rucking for the first time. However, it is vital for their health and safety to heed the recommendations of their fitness trainer and primary care physician.
Low-Impact Exercise – As compared to running, rucking places minimal strain on the knees, hips, and other low extremity joints. People with arthritis, a history of previous injuries, low back pain, and other similar conditions can safely participate in rucking workouts. Again, no one is exempt from a medical exam because there are still risks.
Improves Cardio – The weight of the backpack requires the muscles to work harder. Rucking also works the heart muscle, making it a cardiovascular exercise. Professional and amateur athletes can alternate between rucking and their normal cardiovascular workout to improve their cardio.
Builds Strength
Strength training, in this sense, is different than working out in a gym. Instead of working out with resistance bands and free weights, the athlete is toting a weighted backpack.
The additional weight increases the intensity of the walking or hiking workout. Rucking is ideal for avid walkers and hikers bored with their existing workouts. The weighted backpack intensifies the workout by increasing the athlete’s body weight.
Builds Muscles – The adductor magnus, semitendinosus, gluteus medius, gluteus maximus, teres major, external oblique, and biceps femoris work harder to push the body up hills, around corners, and along trails.
Unlike traditional methods to build muscle, rucking targets nearly all muscle groups.
Improves Mood – Rucking is a different atmosphere than working out in a gym. The mere fact that athletes are outdoors is enough to improve their mood.
Summary
Rucking is a fantastic exercise for people who want to build muscles and improve their cardio. However, the participant has to be careful to avoid overdoing it since that could lead to serious injury. Getting the perfect weight and duration for each exercise is vitally important. It is also important to never progress until your body is ready for a more intense rucking experience.