How to walk with a heavy backpack is sometimes confusing. Well, walk with a heavy bag is known as rucking. Do you know about rucking? Rucking is a term of exercise with a weighted backpack or rucksack. It improves muscles and posture. It requires strength, endurance as well as character. Yet, it is beneficial and straightforward.
Rucking (Walking with Heavy Backpack) lets you achieve your fitness goal. It is simple as it can be. Suppose you want to burn up calories to 3 times faster as compared to running/walking. By simply walking, you don’t lose enough fat in less duration, ruck instead. Through rucking, your heart works faster, and the flow of blood in your entire body remains smooth. Don’t forget to check: Does Carrying a Heavy Backpack Build Muscle?
When it comes to carrying weight, then you can take anything but in a balancing way. Due to carrying weight, it adds resistance training to your backs as well as shoulders. It makes your muscles boost up in strength as well as improve posture.
How Do I Gear Up?
When you are getting started with rucking, you should get a comfortable backpack with sturdy material. You can place inside either weighted items or bricks. Are backpacks better for your back? Let’s explore it!
But here is one thing worth mentioning, you have to carry weight in an evenly distributed backpack. Don’t carry two bottles of sand and one brick. The improper balance makes your muscles strained. So the question is which way you have to adopt to carry a weighted backpack. Let’s find out.
How to Carry a Heavy Backpack?
- First of all, you have to carry a backpack.
- Load it 10-20% lighter than your body weight if you are new to rucking. You can place bricks, weight plates, dumbbells, or anything that fits your backpack but remained evenly distributed. However, if you are serious in rucking, you should get 60% heavier weight then your entire body weight.
- Then you have to walk up to 5 miles, at least. But it depends on you how to walk with a heavy backpack.
How Does Rucking Work?
As far as the rucking is concerned, it challenges your endurance and strengthens your muscles. By improving the blood flow, it lets you feel happy and fresh. But It depends on how fast or how long you will walk? Some of US
Army standards require 15 minutes per mile for rucking. It would help if you remembered that more weight of a backpack could burn more calories. Even if you are a slower walker, then it provides excellent benefits.
Some people want to know about the calories a rucking exercise burned. If you want to about its answer, you should keep these individual points in mind. It includes:
- How much weight can you carry?
- How long can you walk?
- Also, how fast can your ruck?
In addition to this, if you are carrying 185 lbs of weight, then rucking can burn up to 266+ calories in just 30 minutes. This range is relatively friendly for the average person.
Moreover, if you want several calories, you can use A HRM (Heart Rate Monitor) and estimate using your smartphone app.
Benefits of Walking with a Heavy Backpack
Is walking with the heavy backpack good exercise? Let’s get into them.
- Easy to Do
No exercise offers incredible results as rucking provides. It is inexpensive, as well as easier. Even you can do rucking when you are going to your college or office or back home. All you need a well-balanced weight backpack and get started rucking.
- Burns Calories
Other than merely walking, rucking can crush up to 330 calories in a half-hour. If you carry extra weight, the more you will get the results.
- Improve Posture
What muscles does carrying a heavy backpack work? Indeed, rucking is very helpful when it comes to boosting up your endurance, improve posture, and build muscles. It lets you work more, so you regularly carry more weight, which improves your glutes, hips, and postural stability. Indeed, it offers many benefits by boosting up your performance to a new level.
- Possesses Less Risk
Unlike other exercises, the rucking is best in all forms of exercise. It provides minimal health risks. It ensures your injury resilient by improving your muscles. Also, it helps you get a proper balance and less prone to injuries. However, you should make sure that you are getting the right backpack with proper weight.
Some Tips of Rucking
Here are some tips for rucking. Let’s get into them.
For your easiness, we have divided rucking into three categories. It includes:
- Light Rucking
You have to walk up to 7 to 10 miles for 4 to 5 hours with 10 to 20 lbs of weight.
- Tough Rucking
You have to walk up to 15-20 miles for 15 to 20 miles with 20 to 30 lbs of weight.
- Heavy Rucking
You have to walk up to 40 miles for 24+ hours with 20 to 30 lbs of weight.
How to Carry a Backpack?
You have to get a backpack with adjustable straps. You should adjust them according to your height and place items in an evenly distributed manner. Also, you can even carry a backpack with books or bricks or sand. However, for novice to rucking, getting a weight 20% lighter than their body is suggested. But of severe truckers, you have to carry almost 60% heavier weight than your body weight. Besides that, it depends on you how much and how long you can carry.
The Bottom Line
All in all, if you want to be more active by burning your calories and improving your muscles, here, we have explained: “How can you walk a heavy backpack? Walking with 20 Kg backpack, heavy backpack training, etc.” Yes, it’s called rucking, which doesn’t only build your muscles but also improve your posture and making your heart healthier. Rucking is simple yet effective by giving your endless benefits in a short period.