Rucking: Calories Burned, Weight to Use and more..
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- čas přidán 2. 06. 2024
- In this video I experimented with rucking - walking with a weighted backpack - adding 5kg each time until I reached 35kg, which is half my body-weight.
I was wearing my Whoop strap which recorded my heart rate and gave an estimated calorie burn. I compare that with what we see in the research, for which the links are below.
My Article: www.9to5strength.com/walking-...
Mechanics and energetics of load carriage during human walking: www.ncbi.nlm.nih.gov/pmc/arti...
Energy cost and mechanical work of walking during load carriage in soldiers: pubmed.ncbi.nlm.nih.gov/22215...
The Metabolic Cost of Slow Graded Treadmill Walking With a Weighted Vest in Untrained Females: acewebcontent.azureedge.net/c...
Effect of heavy load carriage on cardiorespiratory responses with varying gradients and modes of carriage: mmrjournal.biomedcentral.com/...
Metabolic Rate of Carrying Added Mass: in.bgu.ac.il/engn/iem/BRL/Doc...
Rucking: Walking with a weighted backpack helps lose fat fast | news.com.au: www.news.com.au/lifestyle/fit...
Lecture on Rucking: • Rucking
OCS (Marine) Physical Training Preparation Pack: www.trngcmd.marines.mil/Porta...
Chapters
00:00 Introduction
00:34 Calories Burned
02:40 My Results
04:54 Summary
I injured my wrist a few weeks back. Can't hit the gym or ride my mountainbike , so I started brisk walking on my treadmill. Got used to it very fast, so I decided to try Rucking on the treadmill. The results were very astonishing! I weighed 175 lbs and after 2 weeks of rucking (steadily increasing weight, starting from 20 lbs-now I'm rucking with 45 lbs) I noticed my posture improved a lot, now I am naturally standing upright and feel more confident. My stamina and endurance increased as well, I can brisk walk with a lot less effort than before. I saw more muscle definition on my traps, lower back, and mostly calves. I think rucking is the best low-impact cardio exercise for muscle retention along with fat loss. I think rucking is not about how much calories you burnt during a session, but more about training your endurance and strength (also retaining muscles). Yes, I agree that too much weight can cause potential injuries, so be careful in adding weights. From my experience, I'd recommend exercising, at most add 25% of your body weight.
I think of rucking as a form of loaded carry and so combine it with the farmer's walk.Weight on my back, and weight in each hand. The farmer's walk (or farmer's carry) is a powerful exercise working core and all the major muscles of the body.
Totally agree 👍🏻
Exactly
Disagree, a far more advantageous manner of working core when walking is to fill up an awkward shape object to approx 25% of your bodyweight and hold that object on a manner of ways while walking with you create the counter balance not the additional weight in the other hand.
Pick up a big rock and talk it for a walk. @@Vamosmac
@@babyreps365 so this guy gets it
Just got used to 90-120 min walk with 20 lb weighted vest during the last 6 weeks of my 24 week fat loss phase. Moving into maintenance before a clean bulk and will move the rucking weight to 30 lbs and will do 60-90 min. It has strengthened my back traps and shoulders, no doubt.
Rucking is the US Army term, we call it Loaded march and I'm still doing it at nearly 60. I started of course with the Army
Super informative! Thank you.
That was absolutely well explained e well researched. Thank you very much!
Good stuff thank you. I used to run for my conditioning but it got too hard on my joints. One of the hardest parts for me was just getting the heavier packs on my back in the first place. It’s interesting you mentioned having to focus on your posture and it working your abs, some of the information I’ve read on rucking would list those as benefits.
Great information! Thanks 🙂
I started rucking for health 5 years ago (at 55), mostly going to the 7-18 miles (round trip) for groceries. I went from 205 lb to 170 lb in 3 years.
Because it so freak'n hot here 6+ months of the year, I carry 4-5 gallons of water. Thus I can adjust my weight down as needed without throwing away expensive plates.
They also help with overheating because for some idiot reason, I find myself walking 1-2 hours alongside roads at mid-day all summer!
The water trick is a great idea! I'm reading Peter Attia's new book (Outlive) and he calls out rucking as a great option, especially if you can find some hills to get your heart rate up a little more
Love the water idea- thanks!
Am I reading this right? You will sometimes ruck as much as *18 miles in one session??*
@@sgringo Yes. Mostly side of the road mile. Not cross country.
I know it's embarrassing low but age an injury have been slowing me down. (excuses, excuses)
Love Archer!
Love the Archer graphics
Incline is where the HR starts to get higher. If you want minimal impact incline treadmill walking is great
Good video
Very good - reviews research, does own research, reports findings clearly and concisely, no faffing. I subscribed. maybe a weighted vest would reduce injury risk vs a rucksack?
I’m 66 & training for the Everest Base Camp Trek, in Sept. Problem is living in Florida there aren’t many mountains. So to compensate I speed march (ex Brit Mil so Tab), as part of my multiple daily training sessions (weights, HIIT and intervals on Stairclimber, plus Tab) . I carry a Bergen with 25lb, tight to my body. I’m out doing 3 miles at 13:30 per mile. So around 4.30mph. My VO2max has increased and legs feel strong. So although there is no substitute for actual hills/mountains (hikes in Sedona Utah and South Africa planned). I find what is termed rucking beneficial.
Did lots of rucking while active duty. That kind of training has more to do with stamina and endurance. It does burn calories and fat as a result. I am now 64 but ruck 10k several times a month with a 20lb weight in a day pack. Works for me
10% may not sound like much but it is. Just try to run you km a few seconds faster than normal pace. It requires massive effort. I had knee issues from just running naked. Got some knee compression and no prob at all. When running with weights I usually wear knee compression even if I have no pain. As a person who has too few hours in my day running w weights is a great way to add muscle workout with running. Highly recommended but start light and gradually increase.
30kg that's beast mode! Just upped to 35lbs yesterday
Good information. In better weather I often walk the roughly 3 mile round trip to the local shops. The journey there is with an empty rucksack. However, on the way home, I'm usually carrying anything from 10 to 15 kg. There are a couple of inclines, and at a reasonable pace, the heart rate is around 110.
I thought about rucking, but agree with your assessment: too heavy and it goes into the back, knees, or in my case, the shoulder.
I do farmer's carry exercises in the gym, and worked up to very near to my body weight, but for only a couple of minutes. Very taxing on the cns, and usually grip strength goes first.
Great video, thx much ! I've recently started to ruck with 25Kg, but i'm actually having two backpacks, one on front (10kg), and obviously the other one behind (15kg). I think it works better this way, but it can become complicated to breathe correctly, because you get a lot of pressure on your chest/shoulders.
60 yo bjj addict recovering from bilateral rotator cuff surgical repairs and currently dealing w lower abd tear. Rucked w 40lbs for 2 miles 4-5 days a week. After 2 months I added 20lb kettlebell farmer walks ( one sided )
I was told 8-10 months before returning to jiujitsu, however, I was Back on mat in 4 months.
Rucking and farmer walks are a must !
you farmer walked for 2 miles, 5 days a week?impressive
Excellent video! The slight increase in calories burnt is just not significant to warrant the risks of back injury, etc.
For my part, I just do a one sided farmer's walk with 10 kg for 3 km, switching hands when one side gets tired.
Tje increased ris of injury is likely to be due to such a quick increase in weight. Increasing the weight your body has to carry from 0 to 35 in 7 walks doesnt allow your body to get used to the extra load, leading to knee and back pain. If you load gradually over a number of weeks or possibly months, half your body weight may be achievable.
How I understand from listening to "ruck experts" is that light weight of 15kgs and lower is for daily rucking. While heavier loaded carries are for specific training goals and for shorter bursts of interval rucking. To give an adaptive signal to the body/nervous system. So heavy rucks are not meant to be a daily occurance they are the spice of the training akin to a challenge or a weightlifting session.
So thats good if you want your short walk to job have more/any impact. Think I will try that.
A reason I would use the weight is for abdominal conditioning.
You have to adition the cal burned post workout. If you are adding weight to your walks, you also train your muscles so you can except a nice afterburn.
I thought they debunked EPOC as having a minimal effect? Maybe a 10% bump from the workout itself
he's not talking about EPOC, but the afterburn effect from training the muscles since rucking can be treated as strength training, the shoulders, back, core and leg muscles are being worked.@@9to5strength
I don't think Whoop calculates your calories accurately. I suspect the calorie calculator is a formula based on your weight, pace of walking etc. So if you add 20kg's to your back, the whoop can only detect the additional strain by a slightly elevated heart rate. (thus underestimating calories). I maybe wrong and its is more sophisticated than that, but in my experience it underestimates calories when rucking.
Thanks for a good honest review.
I have rucked for 6 months but to be honest it’s all about calories in to calories out and that’s it’s.
I haven’t found rucking to have any effect on my weight.
I love rucking for the metal aspect but not weight lose.
People just don’t want to change there life style eg diet.
but helped your metabolism ? if you stayed eating same thing and but more hevy vest ?
Is it any good for getting toned and in shape
@@matheussalespinheiro1428 in that case You increased your calorie needs, so you would lose weight if Your intake was just enough before.
I have started rucking over the last 4 months and once you approach 30lbs the key is having a good pack AND a hip belt to distribute the weight off your spine and shoulders if you go more than 30 minutes. Obviously, you have to build up distance and speed slowly. From experience, I can tell you that it’s much safer and easier on your body than jogging - just keep the weight reasonable and use your head.
You make a good point. Just walk... a bit faster.
When recruits train in the military, do they start out with lower weights in their packs and then build up? Or it is straight in at the deep end?
Very useful video. Just started rucking and it's quite fun. Not sure how I'll do when Japanese winter shows up.
Hope those numbers off. Only 10% more calories for 10kg? More damage to muscles must end up using more calories.
is using a wted vest the same thing???so you have wt on the front and back evenly
Yeh pretty much, like you say I imagine a vest offers a far nicer weight distribution
You'll have to do a little research, but one difference is rucking with the weight on your back forces you to pull your top half forward to counteract the weight on your back. This strengthens the abdominal muscles.
@@46positivity so this should really be called hunchbacking instead of rucking...lolololol
@@highlanderthegreat… only if you want to injure yourself
Ankle weights
Wrist weights
Vest weights
Hip weights
Neck weights
Wear them all while walking.
Screw rucking plates
Go get some sand, and a plastic bag. Weigh out 10lbs of sand, put it in the bag, wrap it up nice and tight with duct tape
Make a couple of those, toss them in a backpack and wrap them up in a towel(s) if they are flopping around too much
Also, our definitions of "walking for fat loss" are WAY different. Granted I'm out of shape, but my Heart Rate is at like 140-160 for my walks and I'm burning more around 600 cals/hr
I'm doing about 120-130 steps per minute for my pace fyi
Plates are good for weight distribution. Gravity would make the sand fall to your lower back adding potential injury risk.
@@brunowa8652 that's why you put towels in there too
Plates will fit in most bags laptop sleeve or you can get rucks with specific pockets for plates. Sand doesn't sit as well due to distance from centreline. As an intro though 2l soda bottles filled with water are cheap or house bricks duct taped together for a uniform shape.
If you're going to increase weight beyond 20kg or so - especially if you're going to run with it - I highly recommend distributing the weight across your body instead of just using a heavy backpack. Put things on legs, arms, torso etc.
You can see what I put together for my weighted runs and walks here:
czcams.com/video/iXROXlzXzE4/video.htmlsi=y_EQqQdpE1GDzyXC
Will it destroy the spine?
It's bad for your back if you're consistently rucking with poor posture or the weight is really unevenly distributed. You'd probably feel it in your back at the time or in the ~24 hours after a ruck if you're doing it wrong
Its fixing my forward head posture and strengthening my back and core
Half your body weight is a huge extra load. I've seen some wild claims about the extra calories burned by rucking. Seems like it really doesn't add much.
Ruking plates ? What happent to old fashion bag full of stones ?:)
If you're over 50, be careful using rucking as it can cause disc compression in older adults...be sure to ask your Chiro about rucking if you're older.
Great info but could you please stick to all metric with perhaps imperial data in brackets for the one country in the world still using lbs. I know the uK mixes and has miles. but you have an international audience and the info is valuable. Thanks
I am 25 kg overweight
that is my daily RUCK
Soldiers ruck and they are fit so ……. Rucking is good 👍
So watched your hair videos which you uploaded 8 months ago and it looks it made no improvements to your hair.
maybe he stopped to do massage, hair microneedling
ecc...im doing same things that he did it . I hope its will work for me.
@@Binladen1739 it does work my hairs are much better and dont fall now.. It worked like magic.. Also I am on day 70 semen retention..
@@anonymousop6406 im doing scalp roll 2 time x weeks . Oil rosmary peppermint mixed with carring oil massage the scalp with this oil 2 time x weeks. Tools for shower Scalp massage every days for 5/ 7 minute after shower, and hand massage on my hair 5 minute. maybe I should do more massage .? I hope all this will work for me now are 3 mounths. I didn't notice to much improvment but maybe I need to wait . Finger cross. ;)
@@Binladen1739 your hairloss must have been stopped now??
@@anonymousop6406 I know that requred 6 mounths for see the first result. my hairs falls only when I comb one's hair. so I dont know if are the normal daily hairs that should fall or is for others reason,anyway
im tryng to do this for others 5 mounth and I hope to see visible result. important is try., and try the best way to get result. :)
So not worth it in my opinion. I would rather walk 10% longer changing 60 min walk to 66 min walk over walking with 10% more weight.
completely wrong
I already walk 4 hours a day so I’m not walking longer. I’m gonna keep adding weight to maximize my time. I did agree with this sentiment the first time I carried 30lbs though, but after a couple weeks it felt just as easy as walking and that’s when the real benefits begin.
Im a veteran and love rucking. Yesterday I took off on a 10k with 21kg only because I rushed and didn't weigh my ruck! FAFO! 15kg plus water seems to be the sweet spot. I honestly think more is asking for harm. Definitely take your time and work yourself up - absolutely no shame in it! Ruck on!
It is not good at all. Just walk more time. Or walk on incline. Nice to know.
This content is bad. I would recommend anyone interested in learning more about the topic 1. Read peer reviewed journal articles about it and 2. Consume content from people with more expertise on health and fitness in general. The content creator left me wondering if he understands basic health and fitness. For example, towards the end of the video he says that since rucking only burns an extra 10% more calories then it probably makes more sense for a lot of people to just walk faster and burn the same amount of calories. It was at this moment that I knew that he doesn’t know what he’s talking about. One of the main benefits of rucking is that you get a good cardio workout in as well as a resistance workout. The resistance aspect results in some muscle being built from the workout vs muscle loss from brisk walking, jogging, and running. If you’re consistently burning 10% more calories and building muscle, over time, that compounds to burning more than an average of 10% more calories because you burn more calories during muscle breakdown and repair. Increased muscle also burns more calories in your resting state.
Really sad that he made this video and that it got so many views, because he really did next to no research and had a lot of incomplete information and misinformation.
lol