I Exchanged My Usual Walks For Rucking for a Week — Turned Out, It Was Like Going from Being a Bike to a Ferrari
Earlier, I was of the opinion that my daily steps were sufficient. But then I came to know about rucking — a weighted walking workout inspired by the military — and everything changed for me. Now, instead of just walking 10,000 steps without any resistance, I was rucking my way through neighborhood routes and local parks over the past week, and I found it incredible.
What Exactly Is Rucking?
Rucking is easy to explain indeed: you just carry a weighted backpack and go walking. However, don’t be misled by the simplicity. If you are carrying 20 to 40 pounds of extra weight on your back, then your legs, core, and upper body, are all demanded to work harder. Rucking is a low-impact yet high-intensity type of workout — a sleek walk and a strength and cardio session all in one.
The Muscles That Rucking Addresses
During each ruck, the act of carrying the weight let my shoulders, upper back, and core muscles be active, and the main part was just to be upright. Later on, it was apparent that my body was not just present, but very active. The additional load awakened my glutes, quads, hamstrings, and the deep core, especially during uphill walks. Of course, walking with weight is a wonderful way to build strength and improve posture — that was even the case just after a few sessions.
Can Rucking Burn Belly Fat?
In case you are wondering whether rucking is a good weapon against belly fat, the answer should be — well, in a way. The term “spot reduction” is fictional, but rucking, indeed, helps you to burn more calories during your walks, and therefore, making an important contribution to the whole process of fat loss. Also, if you adopt a balanced diet and maintain a certain degree of stability, for sure, it will help you get rid of your potbelly over time.
Is Rucking Enough to Build Muscle?
It is not the same as your dumbbell sessions or squats, but rucking can serve as resistance training, especially for novices or people that want to maintain muscle tone. The human body has to transport heavier and heavier weights which increase strength, endurance, and metabolism all at once and besides, it doesn’t require the high-impact workouts that injure your joints. Going uphill with weight made my legs and back kill in various ways I was not anticipating.
How Heavy Should Your Ruck Be?
It is recommended by experts to begin the process with approx. 10% of your body weight. First, I experimented with a weight of about 30 pounds in my rucksack, and even though it might not have seemed too much on paper, it was challlening.
Ascending a slope with weight made my legs and back work so hard and engage muscles in ways I wasn’t expecting.
My One-Week Experience With Rucking
The first thing that comes to my mind is the fact that my breathing got heavier much quicker in the course of short-distance walks. Also, the speed of my regular walks decreased but at the same time, I started breathing faster, my sweat appeared and I became more attentive to the poses and the reinforcement of my head.
When I was halfway through the week, I started feeling my lower back getting sore which was an indication that I was not efficiently working my core or shoulder muscles. I was able to observe my posture, adjust my pack, and tighten my straps thus removing the discomfort. Lesson learned: the rucking method is only suitable for someone who can do it with good form.
Is Rucking for Everyone?
It is possible. Still, if you are injured, always consult a doctor before starting the exercises. Start with easy exercises. You are not expected to take a sandbag or kettlebell on the first day. Just a backpack with some water bottles will be a good start.
Would I Continue to Ruck?
Yes, for sure. Rucking gave a spark of excitement to my walks and I didn’t need a gym or any special equipment. It made 30 minutes of light cardio become a serious strength session and at the same time I was out. Rucking is now an option whenever I’m in a rush or want to combine strength and cardio without much fuss.
Keyword Tip for Readers: Interested in making your walks more beneficial? Consist of a “rucking workout” in your schedule and make a forest trail an overall workout place of strength — no gym necessary.
