Have you heard about rucking?
Want to shake up your fitness routine and melt away those stubborn pounds?
Say hello to rucking, the military-inspired workout that will help you build muscle, shed fat, and relieve stress. Imagine transforming your daily walk into a calorie-torching, muscle-building powerhouse – all with the simple addition of a weighted backpack.
Intrigued? In this post, we will explore how rucking can be your secret weapon for shedding weight, boosting bone density, and reclaiming your vitality.
What is Rucking?
Rucking is simply walking with a loaded pack. If you are interested in a more depth explanation, then check out the following post:
Rucking for Women: The Ultimate Guide
How Rucking Differs from Walking or Hiking
The only real thing that makes rucking different than walking or hiking is that you are walking with weight on your back. By adding weight to your back you are now turning a cardiovascular workout into one that incorporates both cardio and strength. Rucking is a great work out option for women who are busy and have limited time. It is also great for those who enjoy the outdoors and nature.
Benefits of Rucking for Women Over 40
There are many benefits of rucking. Most of them are obvious like cardio and strength but some are less obvious like improved mood and mental health.
Low-Impact Cardiovascular Exercise
- Gentle on joints: Unlike running or high-impact activities, rucking puts less stress on your knees, hips, and ankles.
- Improves heart health by increasing heart rate and improving cardiovascular endurance without excessive strain.
- Boosts circulation: Promotes better blood flow throughout the body, potentially reducing the risk of cardiovascular diseases.
- Enhances lung capacity: Regular rucking can improve respiratory function and increase oxygen uptake.
- Suitable for various fitness levels: Rucking can be easily modified by adjusting your pace and the amount of weight you are carrying.
Strength Building
- Engages multiple muscle groups: Works your legs, glutes, back, shoulders, and core simultaneously.
- Functional strength: Builds strength that translates to everyday activities and movements.
- Core stabilization: The added weight encourages constant core engagement for balance and posture.
- Lower body power: Strengthens quadriceps, hamstrings, and calves through weight-bearing exercise.
- Upper body toning: Carrying the weighted pack engages arms, shoulders, and upper back muscles.
- Improves posture: Encourages proper alignment and strengthens postural muscles.
Improvement in Bone Density
- Weight-bearing exercise: The added load stimulates bone formation and increases bone density.
- Reduces risk of osteoporosis: Particularly beneficial for post-menopausal women who are at higher risk of bone loss.
- Improves balance: Stronger bones and muscles contribute to better balance which reduces our fall risk.
- Joint health: The low-impact nature of rucking can improve joint stability without excessive wear and tear.
- Maintains skeletal strength: Regular rucking can help maintain bone mass that naturally decreases with age.
Mental Health Benefits
- Stress reduction: The rhythmic nature of rucking can have a meditative effect, reducing stress and anxiety.
- Mood enhancement: Outdoor exercise increases exposure to natural light, boosting vitamin D and serotonin levels.
- Cognitive function: Regular exercise, including rucking, has been linked to improved memory and cognitive performance.
- Social opportunities: Rucking can be done in groups, fostering social connections and reducing isolation.
- Sense of accomplishment: Completing a hard activity like rucking can boost your self-esteem and confidence.
- Mindfulness practice: Focusing on the present moment during rucking can improve overall mindfulness.
- Sleep improvement: Regular physical activity like rucking can lead to better sleep quality and duration.
- Increased energy levels: Consistent exercise boosts overall energy and reduces fatigue.
By incorporating rucking into your fitness routine, you enjoy a comprehensive workout that addresses many aspects of physical and mental health. The combination of cardiovascular benefits, strength building, bone health improvement, and mental well-being makes rucking an excellent choice for women looking to maintain or improve their overall health as they age.
Rucking for Weight Loss
Calorie burn comparison (rucking vs. walking)
Rucking significantly increases calorie burn compared to regular walking. On average, a 150-pound person burns about 100 calories per mile when walking at a moderate pace. With rucking, the same person can burn 200-300 calories per mile, depending on the weight carried and the terrain. This means that a 3-mile ruck could burn 600-900 calories, compared to just 300 calories for a regular walk.
How Added Weight Increases Metabolic Demand
The additional weight in your backpack forces your body to work harder, increasing your metabolic rate. This extra effort:
- Engages more muscle groups, particularly in your core, legs, and back
- Increases heart rate and respiration, improving cardiovascular endurance
- Challenges your balance and stability by activating stabilizer muscles
- Forces your body to adapt to the extra load, potentially increasing overall strength
Post Workout Calorie Burn
EPOC, or Excess Post-exercise Oxygen Consumption, refers to the increased calorie burn that occurs after intense exercise. Rucking, especially when done with heavier weights or on challenging terrain, can create this effect. Your body continues to burn calories at an elevated rate for hours after your ruck as it works to:
- Replenish energy stores
- Lower body temperature
- Restore normal breathing and heart rate
- Repair muscle tissue
This afterburn can add an extra 6-15% to your total calorie burn from the activity.
Potential For Fat Loss While Maintaining Muscle Mass
Rucking offers a unique combination of cardio and strength training, making it ideal for fat loss while preserving muscle mass. Here’s why:
- The cardiovascular aspect helps burn calories and fat
- The resistance provided by the weighted pack helps maintain and even build muscle
- The low-impact nature of rucking is less likely to break down muscle tissue
- The engagement of multiple muscle groups promotes a more balanced physique
- Regular rucking can increase your basal metabolic rate, helping you burn more calories even at rest
By incorporating rucking into your fitness routine, you can create a calorie deficit for weight loss while providing enough stimulus to your muscles to prevent them from wasting away. This balance is crucial for sustainable, healthy weight loss, especially for women over 40 who may be concerned about losing muscle mass as they age.
Getting Started with Rucking
To get started, I would recommend you read the following post where I get into the details on how to pick the right pack, determining your initial weight, recommended gear, proper form and technique, and safety considerations.
Rucking for Women: The Ultimate Guide
How to Create a Rucking Routine for Weight Loss
Frequency recommendations
- Start with 2-3 rucking sessions per week
- Gradually increase to 3-4 sessions as your fitness improves
- Allow at least one day of rest between sessions for recovery
- Aim for consistency rather than intensity at first
Duration and Distance Guidelines
- Begin with 15-30-minute sessions or 1-2 mile distances
- Progressively increase to 45-60 minute sessions or 3-5 miles
- Listen to your body and increase duration/distance slowly
Incorporating Intervals or Hills for Increased Challenge
- After establishing a base fitness level (typically 4-6 weeks):
- Add short bursts of increased pace (30-60 seconds) every 5 minutes
- Incorporate hill climbs into your route
- Try “pyramid” workouts: gradually increase pace/incline, then decrease
- These variations increase calorie burn and improve cardiovascular fitness
How to Incorporate Rucking into Your Fitness Routine
- Complement rucking with:
- Strength training 2-3 times per week for upper body and core
- Yoga or stretching for flexibility and recovery
- Swimming, walking or cycling for low-impact cross-training
- Ensure total exercise doesn’t exceed 5-6 days per week to allow for recovery
- Consider throwing on a ruck sack when you are doing other activities like walking the dog, playing with your kids, doing chores around the house or running errands around town.
Nutrition Tips to Support Rucking and Weight Loss
Importance of protein for muscle recovery
- Aim for 1.6-2.2 grams of protein per kilogram of ideal body weight daily
- Include a protein source in every meal. Top Vegan Protein Sources for Strength Building.
- Consider a post-ruck protein shake or snack within 60 minutes of finishing
- Protein helps repair muscle tissue and can reduce soreness
- I would also recommend a pre-workout snack containing about 15 grams of protein
Hydration Before, During, and After Your Ruck
- Pre-ruck: Drink 16-20 oz of water 2-3 hours before your ruck
- During ruck: Sip water every 15-20 minutes if you are exercising in hot weather. My typical ruck is in the early morning and about 30 minutes, so I do not drink anything during my workout.
- Post-ruck: Replenish fluids, aiming for clear or light yellow urine
- For longer rucks (over 90 minutes), consider electrolyte replacement
Balanced Meal Planning for Energy and Weight Loss
- Create a modest calorie deficit (250-500 calories per day) for sustainable weight loss
- Focus on whole foods: fruits, vegetables, lean proteins, whole grains
- Time your meals:
- Eat a light, carb-rich snack 30-60 minutes before rucking for energy. Aim for about 30 grams of carbohydrate combined with 15 grams of protein.
- Have a balanced meal with protein and carbs within 60 minutes after rucking
- Monitor portion sizes and use smaller plates to control intake
- Consider keeping a food diary to track calories and nutrients
Remember, nutrition plays a crucial role in both fueling your rucks and supporting weight loss. The key is finding a balance that provides enough energy for your workouts while still maintaining a calorie deficit for weight loss. As always, it’s advisable to consult with a nutritionist or dietitian for personalized advice, especially when starting a new exercise routine like rucking.
My Rucking Story
I started rucking about 1.5 years ago. I heard about it on a podcast and thought it would be a great way to get outside, enjoy nature and build strength. To start out, I used a regular old backpack filled with a brick or two. That worked well for starting out, but I soon realized that there were better and more comfortable options out there.
After some research, I purchased a pack by the company GORUCK along with a 20-pound weighted plate that fits in the pack. The nice thing about this rucksack is that there is a sleeve that the weighted plate fits perfectly in and is close to your back which allows for a more comfortable carry.
I love to walk, hike and strength train so rucking was a great way to marry all of these activities into one. I now ruck with 35# in my rucksack for about 30 minutes 3 times a week. My route is hilly, so it is a great short and challenging workout for me.
I ruck alone in the early morning before my day starts but often on the weekend my husband will join me, and we will hit a trail or venture to a new neighborhood.
The main benefits that I have seen with rucking include better core and lower body strength, improved posture, and decreased levels of stress and feelings of overwhelm. I like that rucking is something that I can do anywhere and does not require me to go to a gym. I hope that you give it a try and see what improvements you notice.
Conclusion
As we’ve seen, rucking is more than just a fitness trend—it’s a versatile, effective tool for women over 40 looking to lose weight and improve their overall health. By combining the simplicity of walking with the added challenge of a weighted pack, rucking offers a low-impact yet high-reward workout that can transform your body and mind.
Remember, the journey to weight loss and better health is a marathon, not a sprint. Start your rucking adventure slowly, listen to your body, and gradually increase your time and weight as you build strength and endurance. The beauty of rucking lies in its adaptability—whether you’re strolling through your neighborhood or tackling rugged trails, you’re taking steps towards a healthier you with every ruck.
I would love to hear about your rucking experiences! Have you tried it? What challenges have you overcome? Share your stories in the comments below and let me know if you have any questions or topics you would like for me to cover in future blog posts. Have a great week!
