Ruck To Get Ripped: Rucking Your Way to Fitness

Trading the treadmill for the trails, fitness enthusiasts are lacing up their boots and hitting the pavement with loaded backpacks. This is rucking, the military-inspired workout that torches calories and builds full-body strength.

Rucking requires walking or hiking long distances with a weighted backpack, usually 9-20kgs. The extra load transforms an ordinary walk into an intense, muscle-building calorie burn.

This simple yet brutal activity traces back to military foot marches. Today, civilians are embracing rucking for its head-to-toe benefits. A 2019 study found that after 10 weeks of rucking, participants increased their VO2 max (a key measure of cardiovascular endurance), improved muscular power, and had lower ratings of perceived exertion.

Beyond the physical perks, rucking fosters community. Special groups meet up to hike together. Sharing the grueling experience creates camaraderie and mental resilience.

As a low-impact exercise, rucking also spares the joints compared to running while sculpting the lower body with resistance. The weighted pack tones the glutes, quads, hamstrings, and calves while the walking motion keeps stress off the knees. It's an ideal functional fitness activity.

However, the demanding nature of rucking can lead to overuse injuries. The heavy backpack and repetitive impact places immense strain on the back, knees, and ankles. Rucking-related injuries most often affect the lower limbs.

It is crucial to take proper precautions while rucking to avoid potential injuries. The demanding nature of rucking can cause overuse injuries if necessary precautions are not taken. Knee and ankle injuries are prevalent in rucking and account for 25-50% of all rucking injuries due to the repetitive impact from the weight. Experts recommend starting with lighter weights, using supportive boots, and maintaining good posture to prevent injuries. Stretching the calves, hip flexors, and hamstrings can also help reduce muscle strain.

Rucking is a new and popular trend in functional fitness that offers full-body benefits. Although it can be risky if not done carefully, it is an ideal activity for people of all ages, providing strength improvement, calorie burning, and opportunities to form new friendships. To get started, all you need to do is strap on a pack, hit the trails, and enjoy rucking your way to fitness in no time!