While osteoporosis-a condition that causes bones to become weak and frail-is typically associated with women, men’s bone density is just as important. Going faster with more weight will burn more calories. It definitely depends on the weight you’re carrying and how fast you’re moving, though. Throw a weighted backpack on and that same walk rakes in 325 calories. It torches caloriesįor the average guy, a 30-minute walk burns around 125 calories, according to The Compendium of Physical Activities ( 2). In fact, according to a study published in the Journal of Strength and Conditioning Research, healthy men saw significant improvements in VO2 max after following a 10-week rucking program ( 1). The extra effort dials up your VO2 max-widely known as the best indicator of cardiovascular fitness. Rucking takes an approachable exercise like walking and allows you to increase the strain on your heart incrementally, says Easter. It also builds your aerobic capacity and core strength while reducing your risk of injuries. Since rucking strengthens your hips, calves, and shins unilaterally (or one side at a time), it’s the perfect low-impact cross-training workout for runners or cyclists. This, in turn, improves your functional fitness, or your ability to complete daily activities with ease. Loading your back with a heavy pack transforms an ordinary walk into a strength exercise-working everything from your shoulders to your feet as an integrated system. “Carrying weight across distance is something we totally missed the boat on in the fitness world, and rucking is the most accessible way to do that,” says Easter. It’ll make you look like an absolute machine and operate like one, too. It’s basically the ultimate metabolic workout, helping you shed fat and build muscle at the same time. “Rucking is strength and cardio in one,” says Easter. Most people’s fitness routines do really well at hitting one or the other, but they rarely succeed at both. It might help you live longerĪccording to leading longevity experts, both cardio and strength are essential for living a longer, healthier life. Rucking is associated with tons of unexpected (but very welcome) benefits.
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