Everyone loves shortcuts. If there’s a patch of grass on the corner of a sidewalk, it’s bound to be trampled by people trying to shave milliseconds off. The problem is, in the fitness world, it’s hard to find shortcuts that actually work.
Rucking (walking with a weighted backpack) may be one of the few exceptions. So I decided to give it a try and put a weight on my back and walk 10,000 steps a day for a week.
This custom has its origins in the military, but has attracted the masses in recent years thanks to its accessibility and attractive effort-to-reward ratio. Simply adding weight to your walk increases intensity and challenges your heart, lungs, legs, core, and more. This can improve fitness and increase overall body strength. Not bad for returning from a short excursion such as a shopping trip to the store.
Promising to be a fitness boost that felt like a walk in the park, I threw on my backpack and set out. Here are five things I learned.
racking possible
When you start a new type of exercise, there’s usually a period of time where you have no idea what you’re doing. Case in point: My gym sessions in my early teens consisted of a few rope bicep curls and 20 minutes on the treadmill. But it turns out that’s not the case with racks.
Not to brag, but I’ve walked with a backpack before, and it only added a little weight. Once you notice the slight change in your center of gravity, you’re ready to go.
Another important thing to note is that while I used a specialized backpack and weight plates from rucking experts GoRuck, you don’t really need any specialized equipment to get started.
“If you want to start with lighter weights, we recommend adding a few household items to your bag,” says Nichele Cihlar, training director at GoRuck. “My water bottle is very big and heavy, so I can put something like that in my backpack and climb up.”
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Independent fitness writer Harry Bullmore wears the GoRuck GR2 weighted backpack (The Independent / Harry Bullmore)
It’s versatile
Since I walk a lot anyway, I decided to wear a weighted backpack as I go about my daily life, rather than trying to fit into a regular long backpack. And for me, this was very gratifying.
“I always recommend leaving[heavy bags]by the front door,” Cihlar says. “If you have to go find your backpack and then find that weight plate, you might not need to bring it with you, but if it’s right by your door, it’s easy to put on. ”
I’ve worn this to walk the dog, all day at the office, and when I’m out on the town. When I left the house, my backpack rarely left my shoulders. And I’ve found that by taking this approach, I can achieve 10,000 steps per day fairly easily.
However, rucking can also be a useful tool if you have a hard time moving your body during the day. By increasing the intensity of walking as an activity, you can get more benefits from short walks.
“I have a few French bulldogs, but I live in Florida, where it’s very hot, so I can’t take them very far,” says Sheeler. “For us, it’s a short walk, so adding racks to that allows us to get more out of it.”
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Fitness writer Harry Bullmore makes a fuss in the park (The Independent/Harry Bullmore)
helps increase strength
Carrying a heavy rucksack makes it difficult to walk, but few people choose a heavier rucksack unless there are many benefits to it. Fortunately, rucking can help on this front.
“Walking is primarily a lower body activity, so the quadriceps, hamstrings, and gastrocnemius (thigh and calf muscles) have to withstand the heavy load,” says Dr. Elroy Aguiar, assistant professor of exercise science at the University of Alabama. say. says to me.
“As a result, you’ll probably get small improvements (in strength and bone density), especially if you do it over a long period of time. Rucking also improves some muscle mass, but probably not on par with what you can achieve with strength training. .”
“Rucking also helps develop core strength and postural muscles in the upper back because you’re supporting your weight on your shoulders,” Sheeler added.
I noticed that I was feeling that familiar dull ache in my thighs that I often get from a day that puts a lot of strain on my legs, especially after walking with heavier weights on hilly terrain. And when carrying higher loads, the upper traps (the muscles visible around the base of the neck) were attacked especially hard.
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I was able to go about my daily life with a heavy backpack (The Independent / Harry Bullmore)
Training is not just about building muscles
Strength is just one of the benefits you get from rucking. You’ll also be working your heart and lungs harder to get the aerobic benefits than just walking with lighter weights.
“You’re carrying extra weight, and that extra weight requires more energy to move,” explains Dr. Aguiar. “Walking at the same speed increases oxygen consumption and heart rate.”
To test this, I ran three 1.2km loops through a rugged local park. I did one without a backpack, one with 15kg, and one with 35kg, all at the same pace. According to my Apple Watch, he burned an estimated 102 active calories on the first lap and my heart rate averaged 88 bpm, while on the final lap he burned 119 active calories and my heart rate averaged 108 bpm. did.
Perhaps this isn’t the most surprising difference, but I found that these gradual jumps added up over the course of a week. Elevating your heart rate regularly can also help improve your cardiovascular health, and the higher your heart rate, the more likely you are to experience this benefit.
As someone who exercises regularly, this last fitness perk wasn’t all that appealing to me. But I have to say, I enjoyed this challenge.
“The benefits are as much physical as they are mental,” says Sheeler. “I always say, never leave the house to go out and come back in a bad mood. Clear your mind, go outside and get some fresh air. It’s the perfect way to do it, yet it’s cost-effective in terms of time and fitness.”
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The heavier the weights used, the harder it was to walk (The Independent / Harry Bullmore)
The weight you use is important
Although it’s last on this list, it might be the most important. Rucksacking with a light backpack feels completely different from rucksacking with a heavy backpack. That’s why it’s so important to find a weight that works for you and vary it depending on the type of activity you do.
Schiller typically prescribes a baseline weight of 30 pounds for men and 20 pounds for women (approximately 15 kg and 10 kg on the British plate), but notes how these loads are “a starting point for everyone. It emphasizes that it is not.
“Start with literally any backpack and fill it with weights, like a water bottle, a magazine, snacks, whatever,” she says.
This can progress over time as your strength and fitness improve. And once you’re happy to carry more than 5kg, it might be worth investing in a dedicated backpack for racking plates and comfort.
“Also, the Rucker 4.0 Rucksack is built to hold two plates, so if you’re a heavy hitter and training for hiking, you can go up to 60 or 75 pounds,” Cihlar says. he adds.
These heavier weights are more likely to cause muscle adaptations, but you don’t want to lift loads that are too heavy for you and risk filling you up.
“As we say,[using weights]is fine as long as you can still walk and talk,” Cihlar sums up. “Your heart rate will increase, but you should be able to carry on a conversation and regulate your breathing.”
Personally, as someone who regularly weightlifts and weighs around 95kg, I vary my rucksack between 15kg and 35kg, with lighter weights for longer walks and incidental steps. I find that using loads and using heavier loads than the total works well if you really want to push yourself.
These heavier sessions were much more taxing on my muscles, and I could feel the impact in my thighs and traps afterwards. On the other hand, on weekends, carrying 15kg has become like my default setting and I feel comfortable carrying it.
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GoRuck GR2 backpack with 20 and 30 pound plates (The Independent/Harry Bullmore)
Continue racking?
My rucking challenge is over, but my backpack and dishes remain next to the front door. I no longer use my shoes as intensely as I did during my 7-day workout streak. You don’t feel the need to pick up your shoes every time you go for a walk or hit a quota like 10,000 weighted steps per day. But I still reach for my shoes when I need to. I take my dog to the park and have other adventures.
why? Because I like being able to turn a short walk into an impromptu workout. Especially when it’s hard to put that into practice, especially on busy days. I also really enjoy this challenge and always feel better after walking with light weights.
For these reasons and more, I hope rucking continues as a fitness trend for a long time.
Read more: I tried the viral 75 soft fitness challenge – here’s what I learned
