Remember a few months ago when we promised to tell you more about one of the latest and greatest trends sweeping the fitness world? Well, never one to go back on our word, Southshore PT proudly presents this informative blog post entitled Intro to Rucking to get you physically fit and sweating like a solider. A low-impact exercise that gets its roots in military and tactical training, rucking is the simple act of walking and wearing a weighted vest. This powerful combination ups the health benefits of the whole cardiovascular experience.

How much weight should I carry?

A beginner should carry no more than 10% of his or her body weight to avoid injury. (For example, a 150-lb. novice should use a 15-lb. vest.) As strength and balance are developed, the intermediate rucker can increase the load to 20% of total body weight. And finally, advanced athletes can carry up to (but shouldn’t exceed) 33% of total body weight.

What is the difference between a back-loaded vest and a balanced vest?

A back-loaded vest (or ruckpack) carries all of its weight high on the back whereas a balanced vest distributes it evenly around the front and sometimes even the sides of the equipment. While it’s largely a personal preference, the choice between the two weight-bearing styles can be made based on the user’s needs. Generally speaking, the ruckpack is better for hiking and endurance walking in that it’s less overheating and restrictive to breathing. Conversely, the balanced vest is better for running or gym workouts. It fits more securely to the body so it’s safer for higher intensity movement.

How often should I ruck? At what speed? And for how long?

If you’re just starting an exercise program, stick to once or twice a week in the beginning. When you feel ready, work your way up to three or four times a week. The speed and length of the workout will vary based on the user’s fitness level. Just remember, you will feel the effects of your workout the next day. So, start out slow and listen to your body as you progress.

For more intro to rucking information, visit goruck.com. A comprehensive resource on this overall body workout, this website connects you to more than 500 rucking clubs worldwide.

Drop the Excuses. Carry the Load. Feel the Difference.

Michele Robert Poche