Adding Rucking to Exercise Routines
Workout
The Benefits of Adding Rucking to Your Exercise Routine
Adding rucking to your regular exercise routine can provide many benefits when it comes to weight loss goals. The combination of walking with added weight in a rucksack helps to burn more calories and build functional strength.
Calorie Burn
Rucking burns calories efficiently. Carrying extra weight requires more energy expenditure to move the body. This leads to an increased calorie burn compared to regular walking. Rucking just 30 minutes with a 20-pound pack can torch over 300 calories for a 160-pound person.
Functional Strength
The weighted resistance of the rucksack helps to build full-body functional strength over time. The extra load engages more muscle groups in the legs, core, and back to stabilize while walking. This leads to gaining or maintaining muscle, which further aids metabolism and fat loss.
Convenience
One of the great things about rucking is it can be done almost anywhere with minimal equipment needed. You just need a backpack and weights such as books, bricks or sandbags. No gym is required! This makes rucking an easily accessible exercise option for busy schedules.
Low-Impact
Rucking provides a tough workout that is also low impact on the body compared to running. Walking with weight allows you to burn calories without excessive strain on joints or risk of injury. This makes it sustainable for long-term weight loss.
Supplementing Other Exercise
While rucking alone can support weight loss, combining it with other exercises can amplify results. Use rucking on non-gym days to complement high-intensity interval training or strength training sessions. This provides a well-rounded program to maximize fat burning.
Recovery Workouts
Rucking can also help improve recovery from intense workout days. Going for a light ruck allows you to remain active on rest days while the low-impact nature helps facilitate muscle repair. This can improve performance in subsequent high-intensity sessions.
Preparing Your Body for Rucking
When getting started with rucking for weight loss, the key is gradually building up time and packing weight. This allows the body to adapt without overdoing it early on. Here are some tips:
Start Light
Your first rucks should involve minimal added weight, ideally 10 pounds or less. This equates to about 10% of the total body weight for many people. Focus first on getting used to walking with a pack for 20-30 minutes at a time.
Slowly Progress Pack Weight
After the first 2-3 sessions, add 2 to 5 pounds to the pack at a time. Aim to increase total pack weight no more than 5-10% each week. Listen to your body and scale back if any pain arises. Target working up to 20-30 pounds long-term. This will allow you to gradually progress with your rucking routine.
Focus on Time and Pace
When starting out, your main metrics to track should be duration and pace rather than pack weight alone. Logging miles or steps can help quantify progression. Find a sustainable moderate pace equivalent to a power walk instead of running.
Use Proper Gear
Wearing a well-fitted rucksack designed to distribute weight appropriately facilitates getting the most out of your workout. Poorly loaded standard backpacks can cause back pain over time. Invest in quality footwear as well to prevent injury down the road.
Incorporate Rucking 1-3 Times Per Week
Most people can tolerate rucking 1-3 times per week to complement other training. This allows for adequate rest and recovery between sessions. Pay attention to how your body feels week-to-week to find the ideal frequency for you.
Following a Rucking Training Plan
Structuring your rucking workouts following a specific training plan helps provide appropriate weekly progression. Here is an example 8-week schedule:
Week 1
2 sessions
15-20 mins
5-10 lb pack
Week 2
2 sessions
20-25 mins
10-15 lb pack
Week 3
2 sessions
25-30 mins
15-20 lb pack
Week 4
2 sessions
30 mins
20 lb pack
Week 5
3 sessions
30 mins
20-25 lb pack
Week 6
3 sessions
35 mins
25 lb pack
Week 7
3 sessions
40 mins
25-30 lb pack
Week 8
3 sessions
45 mins
30 lb pack
This allows for a slow build-up over 2 months. Continue progressing duration and pack weight from there.
Nutrition Considerations
Optimizing nutrition intake amplifies the fat-burning effects of incorporating rucking workouts. Here are some top tips:
Stay Hydrated
Drink plenty of water before, during, and after rucking to maintain fluid levels. Dehydration hampers performance and recovery. Electrolyte drinks can further replenish minerals lost in sweating.
Don’t Skip Calories
Resist the urge to drastically cut calories when trying to lose weight. Consuming adequate fuel ensures having enough energy to power rucking workouts and muscle recovery without excessive fatigue.
Time Carbs Around Exercise
Focus carbohydrate consumption around exercise sessions. Limit carbs at other meals to encourage fat-burning at rest. Aim for 1-1.5 grams of carbs per pound of body weight daily, skewed towards pre and post-workout.
Emphasize Protein
Getting enough protein facilitates building or maintaining muscle mass as you lose fat. Aim for 0.5-1 gram of protein per pound of body weight distributed throughout the day. Include high-protein foods with all meals and snacks.
Fill Up On Veggies
Vegetables are nutrient-dense and provide bulk meals with few calories. Prioritize veggie consumption with meals to help stay full while keeping calories in check for weight loss.
Allow for Occasional Treats
Being too restrictive with food choices sets you up for failure. Allow yourself a small indulgence once a week without guilt. Just don’t let it turn into a complete fall-off from your nutrition plan.
Pay Attention to your Body's Signals
Stay tuned in to hunger and fullness cues from your body. Increase or reduce calorie intake if you feel overly fatigued or hungry all the time. Some trial and error is normal to find the sweet spot.
Combining rucking and proper nutrition provides a one-two punch for losing weight effectively. Be patient and stick with the process week-to-week to see satisfying results over time. Rucking can be a gateway into long-term healthy lifestyle habits.