Around the world, obesity has become a serious health problem. While many have started embracing body positivity, it is vital to understand that being overweight can cause numerous health issues, including diabetes. Many overweight people have shorter lifespans and more health problems. Suffice to say, it is pertinent to address this problem so you can live a long, fulfilling life.
Most people understand that cardio exercises are best for shedding pounds rapidly. Therefore, they’re likely going to start by running. While this activity is helpful, running is also harsh on the joints and knees. Rucking may be a better option since it places less stress on the body and builds more muscle groups.
Although it is slower, the activity can still help users lose weight.
Rucking To Lose Weight
Rucking is a military-style workout that can provide numerous health benefits. Soldiers carry their equipment on their backs in backpacks and rucksacks. It is common for military personnel to carry up to a hundred pounds and they do it for many miles. These people are incredibly fit and tough. Ordinary people can also take advantage of rucking to improve their physical health and mental health.
Furthermore, it also allows them to burn calories and lose weight. Rucking involves walking over long distances while carrying a heavy rucksack. The amount of weight in the rucksack and the distance will usually depend on the participant’s fitness and experience levels.
Rucking is a great choice because it requires very little equipment. You just need a suitable trail and a backpack with something heavy in it.
Notable Benefits Of Rucking
Rucking is an excellent exercise that many people will enjoy because it takes them outside. In 2019, a study analyzed rucking to determine how well it worked. For 10 weeks, the participants were involved in a load-carrying program. During the study, it was found that rucking was effective in improving the participant’s muscle strength and oxygen intake capabilities.
Another study found that rucking was great for men and women. It can even be used by older individuals who need to improve their muscle strength. It may be possible to use rucking to limit the risks of sarcopenia as well as other degenerative muscular problems.
Finally, it should be noted that rucking is a great weight-loss exercise. It isn’t as effective as running, but it offers other benefits so it might be a better option for you. Rucking involves moving briskly while wearing a heavy backpack. It is less harsh on the joints and knees so it is more sustainable than running.
If you need to lose weight and don’t enjoy running, rucking would be a good choice for you. It is also possible to ruck when you need to let your joints recover.
Average Calorie Burn
Rucking burns an average of 150 calories per hour in special forces. With this said, the number of calories burned during rucking varies depending on several factors. The weight of the rucksack, distance, gender, age, body weight, speed, and terrain are just a few examples.
How many calories does rucking burn? It depends on the factors listed above. People who are active will burn more calories than people who rarely work out. As compared to traditional walking, rucking burns significantly fewer calories than rucking. On average, the difference is 500 calories. Again, it will depend on the factors listed above.
Running, on the other hand, burns more calories than rucking. A petite runner burns an average of 100 calories while a muscular male can burn up to 140 calories per hour.
Rucking And Running
Some people have started rucking and running to obtain even better benefits. However, this is generally not recommended because it will prove to be a double-whammy. Running places serious stress on the joints and knees. If you add a heavy backpack to your runs, the risks are going to be significantly higher. However, there is another option that can safely replicate running and rucking.
A runner should consider wearing a weighted vest. It won’t be too heavy so it won’t impact the joints so severely. Plus, the weight will be evenly distributed to help lessen the impact.
Rucking Safely
Rucking is great for losing weight, building muscle, and improving your mental health. However, too much of a good thing can eventually lead to serious problems. The same can be said for running and rucking. If you’re rucking every day, there is a good chance that the risks are going to be high. You’ll place too much stress on your joints so you’ll be at a higher risk of injury.
To avoid these problems and lose weight with rucking, it is best to only participate in this activity two or three times a week. At the most, you can ruck up to four times a week. Remember that your body needs time to recover, so take off one or two days a week. Consider rucking for two days and resting for one day. Create a schedule that works well for you to ensure that you can lose weight safely.
Maximize Rucking Weight Loss Benefits
Rucking should not be treated any differently than other exercises. As mentioned above, safety is by far the most important consideration. An athlete’s safety is much more important than losing weight. When safety is taken into consideration, participants can manage their weight more effectively.
Getting the most out of rucking is vital for every workout. Licensed dieticians recommend a healthy, diverse diet. Fruits, lentils, fish, nuts, whole grains, poultry, and plain yogurt makes the ideal diet for people who do rucking exercises.
Portions should be based on the U.S. Food and Drug Administration “FDA” recommendations. For example, the FDA recommends at least eight ounces of fish per week for people on a 2,000-calorie diet.
Summary
Weight management or weight loss will never be more exciting than with rucking. The entire process allows participants to be free of their electronic devices. Unlike working out in a gym, rucking is done outdoors. Explore nature and new areas while burning calories, what else could you possibly ask for?