Rucking, or walking with a weighted backpack or vest, has gained popularity in the fitness community due to its numerous benefits for both physical fitness and overall wellness.
I myself have enjoyed adding a weighted vest to my walking workouts. The additional weight makes me feel like I am maximizing my time and my workout effort. The end result is always a feeling of accomplishment.
You may be curious to try a weighted vest walk or rucking too. Rucking, or walking with a weighted backpack or vest, has gained popularity in the fitness community due to its numerous benefits for both physical fitness and overall wellness. Here are the benefits of rucking and wearing a weighted vest:
- Strength and Endurance:
- Rucking with a weighted vest or backpack adds resistance, which helps strengthen muscles, especially in the legs, back, and core. It also improves muscular endurance as you carry the weight over longer distances.
- Cardiovascular Fitness:
- Rucking is an effective cardiovascular workout, similar to walking or hiking, but with added intensity due to the weight. It helps improve heart health, lung capacity, and overall cardiovascular endurance.
- Calorie Burn and Weight Management:
- Rucking with added weight increases calorie expenditure compared to regular walking or jogging, making it beneficial for weight management and fat loss goals.
- Bone Health:
- Weight-bearing activities like rucking can contribute to better bone density and strength, reducing the risk of osteoporosis and bone-related injuries.
- Posture and Stability:
- Carrying weight during rucking helps improve posture, spinal alignment, and overall stability, as it challenges your core muscles and promotes proper body mechanics.
- Mental Health and Stress Reduction:
- Rucking outdoors in natural settings can have mental health benefits, including stress reduction, mood enhancement, and increased focus and mindfulness.
- Functional Fitness:
- Rucking mimics real-world activities that involve carrying loads, making it a functional exercise that translates to everyday tasks and activities.
- Team Building and Camaraderie:
- Rucking can be done individually or as part of a group, fostering teamwork, camaraderie, and a sense of accomplishment when completing challenging ruck marches or events together.
When wearing a weighted vest for rucking, it’s important to start with a manageable weight and gradually increase as your strength and fitness level improve. The amount of weight to wear depends on individual factors such as fitness level, body weight, and experience with rucking. A general guideline is to start with 10-20% of your body weight and adjust as needed.
I generally wear the maximum 20 pounds in my weight vest. I am sure there are vests with higher weight holding capacity but that works for me.
Rucking and wearing a weighted vest are growing trends today due to several factors:
- Accessibility: Rucking can be done almost anywhere, requiring minimal equipment (a backpack or weighted vest) and can be tailored to individual fitness levels.
- Versatility: It can be incorporated into various fitness routines, such as hiking, walking, jogging, or as part of military-style training programs.
- Functional Training: With a focus on carrying weight and moving efficiently, rucking trains the body for functional strength, endurance, and resilience.
- Mental Toughness: Rucking challenges mental toughness, discipline, and perseverance, making it a rewarding and empowering fitness activity.
- Community and Events: Rucking events, challenges, and communities (such as GORUCK events) have grown in popularity, providing opportunities for individuals to set goals, connect with like-minded people, and push their limits.
Anyone can benefit from rucking, regardless of fitness level or age, as long as they start gradually and listen to their body. It’s particularly beneficial for:
- Fitness enthusiasts looking for a challenging and effective workout.
- Individuals training for military or tactical fitness tests.
- Hikers and outdoor enthusiasts seeking to increase the intensity of their hikes.
- Those interested in functional fitness and improving everyday strength and endurance.
Rucking can train us for a variety of physical activities and challenges, including long-distance hiking, backpacking, military training, obstacle course races, and overall functional fitness for daily life. It builds a strong foundation of strength, endurance, and mental resilience that carries over into various aspects of fitness and wellness.
Many people ruck in preparation for such long pilgrimages as the Camino de Santiago. This is a 800 kilometer walk, often starting from St Jean de Port Camino Frances in France, crossing over the Pyrenees and ending in the city of Santiago de Compostela in Spain. Pilgrims must carry 15 – 20% of their body weight in their backpacks over the many weeks it takes to reach their final destination. Wearing a weighted vest during the workouts that are highly recommended in preparation for the pilgrimage is beneficial.
I hope you’ll enjoy your next rucking adventure.
Love and light,
Tosca
PS. I love adding weight to my daily routine with this weighted vest! It’s perfect for my rucking adventures.
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