Rucking, or Walking with a Weighted Pack on Your Back

A gallon jug of vinegar and two 24 oz salsa jars in an old running day pack makes for a 15 pound pack

“Just add a bit of weight to any old pack you have lying around the house, take a walk, and you’ll open up a whole new world of fitness…For the average guy, a 30-minute walk burns about 125 calories, according to the Compendium of Physical Activities. But throw a weighted backpack on and take that exact same walk, and you burn about 325 calories, also according to the Compendium of Physical Activities…“The cardio benefits of rucking are comparable to those gained from other long, slow distance exercises like jogging,” says Jason Hartman, C.S.C.S. who trains Special Forces soldiers for the US Military.

But unlike jogging—which has an injury rate anywhere from 20 to 79 percent, according to a study in the British Journal of Sports Medicine—rucking actually makes you more injury resilient, says Hartman…

A good place to start for general fitness is to use a weight that’s equal to about 10 percent of your total bodyweight, says Kechijian…Once you’re comfortable, you can progress up to 35 pounds, says John.

“You can go with 35 pounds on your back for days, months, years,” he says. “But once you start to sneak above 35 pounds, it can break down your body.”

-Michael Easter, “The Fitness Trend Men Everywhere Can’t Get Enough Of.” Men’s Health. December 25, 2015

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