Is Rucking The New Walking? How Does It Help You Lose Weight Faster?

Being named GQ’s workout of 2024, Rucking is a physical fitness activity that involves carrying a weighted backpack while walking or running. It's inspired by military training, where soldiers often carry heavy loads over long distances. While civilian rucking isn't as intense, it offers a range of benefits for people of all fitness levels. The military has long recognized the value of rucking as a training method. By carrying heavy loads, soldiers develop strength, endurance, and mental toughness. Rucking helps them prepare for the physical and mental demands of combat operations. This tradition has now extended to the civilian population, who are discovering the numerous advantages of this simple yet effective workout.

In an Ergonomics study published in 2022, they looked at how wearing a weighted vest (20 pounds for men, 14 pounds for women) during exercise, like in CrossFit, affects the body. They found that wearing the vest while walking uphill increased the effort needed, but it didn't change how people walked. When running with the vest, both men and women worked harder, breathing faster and using more energy. Men, especially, had a bigger increase in effort. However, the way people ran didn't change, which means it likely won't increase the risk of injuries like knee or ankle problems. So, while wearing a weighted vest can make workouts more challenging and help you burn more calories, it's important to listen to your body and avoid overdoing it to prevent injuries.

While exercise is a great way to keep your health in check, there are many other ways it helps people. In a study published in Journal of Clinical Medicine, researchers looked at how adding weights to step exercises can help older women stay strong and independent. A group of older women, aged 65-74, did a 6-week exercise program at home, using a weighted vest while doing step exercises. After the program, they were stronger and more powerful in their legs. They could climb stairs faster and more easily. These improvements can help older adults stay active, prevent falls, and maintain their independence as they age. The study suggests that adding weights to simple exercises like step-ups can be a great way for older adults to improve their health and fitness.

Rucking elevates your heart rate, similar to running or brisk walking. This increased cardiovascular activity strengthens your heart, improves blood circulation, and reduces the risk of heart disease.

The added weight of the backpack challenges your muscles, leading to increased strength and endurance. Your back, core, legs, and shoulders will all benefit from this full-body workout.

Rucking burns more calories than traditional walking or running. This is because your body has to work harder to carry the extra weight, leading to increased metabolic rate and weight loss.

The weight of the backpack forces you to maintain good posture, reducing the risk of slouching and back pain. This can also improve your overall appearance and confidence.

Rucking is a mentally challenging activity that can help you develop mental resilience and discipline. It can also be a great way to reduce stress and anxiety.