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Rucking

fitness · easy · 3 sessions x 30-60 min/week

What is Rucking?

Walking with a weighted backpack. Burns 2-3x more calories than regular walking, builds strength and posture, is low-impact, and was used by military for centuries. The fitness trend that's replacing running for many.

Is there evidence for it?

EVIDENCEmoderate

How do you do Rucking?

  1. 1.Get a sturdy backpack (any daypack works to start)
  2. 2.Start with 10-15 lbs (a few water bottles or a sandbag)
  3. 3.Walk your normal route at a brisk pace — 15-20 min/mile
  4. 4.Increase weight by 5 lbs when it feels easy, cap at 30-50 lbs
  5. 5.Aim for 3 ruck sessions per week, 30-60 minutes each

How long does it take?

3 sessions x 30-60 min/week.

Is it hard to start?

easy.

Source: GORUCK, military fitness tradition, Michael Easter
fitness · health · weight · energy
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.