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Walking with Weight
Rucking is a growing trend (hopefully Ruck On is contributing to that). With this trend, there is a lot if info...good and bad...out there. Here is our take:
Costs More Energy
Walking with weight, any weight, raises the metabolic cost of every step taken. This means it is burning calories. Studies have shown that it can show similarities to a jog (without a pack), but without the added impact from jogging.
Bone Density
As we age, we run the risk of decreased bone density if we do not have a healthy approach. This means we need to move mass (not our own). We need to be lifting weights. But many people don't enjoy the gym, which leads to walking with weight as an option to have a healthy amount of stress on our bones to keep them healthy.
Type of movement counts
The old adage of you need to walk before you run, can apply to many aspects in life. It holds true here as well. If you aren't walking now, start there. Start in living room of your home. If you are walking now, add some weight. The terrain, the hills and valleys along your route will challenge the body more so than the hallway of your home. Minded, the hallway is better than the couch. The road or sidewalk will be more challenging than your home. The forest trail will be more challenging than the road. You get the idea.
Starting weight
Our recommendation on starting weight is around 10 pounds for women and 15-20 pounds for men. The weight will add stress to the connective tissue and that adapts slower than muscles do.
Starting distance
Go as you need to. Even if its from the front door to the mailbox and back. Remember, any movement is good. We recommend being able to work up to around an hour walk with weight (ruck) before adding weight to the pack.
How often?
This is also up to the individual, but we recommend 3-4 times per week as opposed to one long session on the weekend.
Wearing the pack
Whether it be a vest or a ruck pack, the recommendation stands...as high and as tight as you can stand it on your back. If the pack is low on your back, this can create unwelcomed back strain.
Conclusion
Walking with weight is a great source of exercise, working the connective tissue, the muscles, and the aerobic side of things. The energy cost (calories) is maximized with the weigh. The bone density can be preserved with the weight, although it's not a cure for osteoporosis so please see a doctor if that's the case. At the end of the day, a ruck is a walk that does just a little bit more for you.
- Ben Peebles