How to Ruck? A Complete Guide:

Rucking is a simple, low-cost exercise that has been gaining popularity in recent years. It involves walking or hiking with a weighted backpack, known as a rucksack. Rucking provides a full-body workout that can improve cardiovascular health, burn calories, and build muscle. In this article, we will discuss what rucking is, how to ruck, and how much weight to start rucking with.

What is Rucking?

Rucking is a form of exercise that involves walking or hiking with a weighted backpack. It’s a great way to improve cardiovascular health, burn calories, and build muscle. The weight of the rucksack can vary, depending on the individual’s fitness level and goals. Rucking can be done on any terrain, from urban streets to mountain trails.

Steps to Start Rucking?

1. Choose a backpack that fits well and can hold the desired weight.
2. Add weight to the backpack, starting with low weight and gradually increasing as you become more comfortable.
3. Put on the backpack and adjust the straps for a comfortable fit.
4. Choose a terrain and distance that aligns with your fitness level and goals.
5. Start walking or hiking, maintaining a steady pace and good posture.
6. As you progress, increase the weight and distance to continue challenging yourself.

How Much Weight to Start Rucking With?

The weight you start rucking with will depend on your fitness level and goals. As a general rule, it’s recommended to start with a weight that is 10-20% of your body weight. For example, if you weigh 150 pounds, you should start with a backpack that weighs 15-30 pounds. As you become more comfortable with rucking, you can gradually increase your weight.

It’s important to listen to your body and not push yourself too hard, especially when starting out. Overloading the backpack can lead to injury, so it’s essential to start with a comfortable weight and gradually increase it over time.

Benefits of Rucking

Rucking provides numerous health benefits, including:

• Improved cardiovascular health: Rucking is a great way to improve cardiovascular health, as it involves sustained aerobic exercise.
• Burns calories: Rucking can burn up to twice as many calories as regular walking, making it an excellent exercise for weight loss.
• Builds muscle: Rucking involves carrying weight on your back, which can help build muscle in your legs, core, and upper body.
• Low-impact exercise: Rucking is a low-impact exercise that’s easier on the joints than running or high-impact exercises.

Rucking Events

Rucking has become a popular activity for charity events and competitions. Many organizations host rucking events that raise money for various causes, such as veteran support, cancer research, and homelessness. These events can range from short walks to long-distance rucks, and participants can carry weight to represent the challenges faced by the cause they are supporting.

Conclusion

Rucking is a simple, low-cost exercise that provides numerous health benefits. By walking or hiking with a weighted backpack, individuals can improve cardiovascular health, burn calories, and build muscle. When starting rucking, it’s essential to choose a comfortable weight, gradually increase it over time, and maintain good posture to avoid injury. Rucking events provide a unique opportunity to support various causes while challenging yourself physically. With dedication and consistency, rucking can be a valuable addition to anyone’s fitness routine.

Here are some FAQs about rucking:

1. Is rucking suitable for beginners?
   Yes, rucking can be suitable for beginners. It’s important to start with low weight and gradually increase it over time to avoid injury.
2. Do I need any special equipment for rucking?
   You will need a backpack that can hold the desired weight comfortably. It’s also important to wear comfortable shoes that provide support and traction.
3. How often should I ruck?
   How often you should ruck will depend on your fitness goals and schedule. It’s important to listen to your body and not overdo it, especially when starting out.
4. Can rucking help me lose weight?
   Yes, rucking can be an effective exercise for weight loss. It can burn up to twice as many calories as regular walking, making it a great addition to any weight loss program.
5. Can rucking cause injury?
   Like any exercise, rucking can cause injury if not done properly. It’s important to start with low weight, gradually increase it over time, and maintain good posture to avoid injury.
6. Is rucking suitable for all ages?
   Rucking can be suitable for all ages, but it’s important to listen to your body and not overdo it, especially if you have any pre-existing health conditions. Consult with a healthcare professional before starting any new exercise routine.