Rucking for fitness will get you off the treadmill and out into the world. If you want to burn up to three times as many calories as walking, ruck instead. Your heart pumps faster during a rucking workout sending oxygen-rich blood coursing through your body, increasing circulation. And you can talk to a friend, who’s rucking right next to you and not lose your pace.
While a lot of training programs and exercises can be very demanding, Rucking is simple. The only gear you need is a weighted backpack (or better yet a rucksack). When in doubt, start with around 10 kg. Target pace is around 20 minutes per 1.6km, but you can move as fast as you can or as slow as you want. You control the weight and the distance you Ruck, and therefore the level of difficulty. It’s better to go Rucking with friends and/or dogs. You can do it anywhere with anyone – regardless of their fitness level, or yours.
The weight in your rucksack adds resistance training to your back and shoulders, your glutes and legs with every step – resulting in strength gains without the bulk. Want more? Up the weight, increase the distance, or go faster.
Rucking dates all the way back to the Roman Empire. Roman legionnaires were trained to march with weights before they were even given a weapon. The marches varied in distance and speed from approximately 30km carrying 20.5kg walking at a normal pace, to 35km carrying 20.5kg walking at a faster pace.
Marching with weights built the fitness of the legionnaires and also boosted their rhythm, focus and stamina. This method of training is still used today by armies all around the world.
While Rucking, you’ll burn a lot more calories than by simply walking – not quite as many as running – but about the same as jogging or doing functional fitness. It depends greatly on the amount of weight you’re carrying, of course. Go faster with more weight and it’ll be a greater challenge. That means more calories are being burned. Calories are a fine measurement, but they are not the whole story. At DELIT.FITNESS we believe that tracking every calorie you burn and becoming a slave to food you don’t want to eat, all day every day, can feel like a full-time job that you will learn to hate.
We believe the true measure of fitness and indeed happiness, is not built upon the social norms of others – be they celebrities on social media or your work colleagues. We need to give ourselves the freedom to progress at our own pace, rather than racing the stranger on the treadmill beside us at the local gym while staring at a screen that reinforces the negative stereotypes to which we have become prisoners.
Rucking goes counter to the online world of individualized fitness, and counter to the idea of fitness as punishment. Grab your ruck, put some weight in it, and go for a brisk walk. It’s that simple. And it’s more fun with friends. And when you’re done, don’t worry about how many calories are in your cold beer. How’s that for a change of pace?
Our Ruck Club and PT Programs are designed for individuals who are looking to strengthen their core and build endurance. Our Rucking Club has members of all shapes, sizes, ages, and backgrounds.
No matter if you’re already fit or a beginner, our ruck challenges will take you outside, get you active and increase your social sphere. All you need are good shoes, a backpack and some weights.