You forgot to mention the biggest positive for rucking and the main reason I do it is bone density. I'm 55 years old and have already broken bones by a short fall, so I started rucking to increase bone density. And according to my BEI scale I've gained 2 pounds of bone mass in six months.
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.
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.
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.
I'm going to be a first time father in 5 months. Ive started walking with a 20 pound vest and will increase to 30 soon. For me, its training with a specific purpose as ill be carrying that on my shoulders for walks over the next three years.
Congrats on the baby , if you going for fat loss ,and you have a heart rate monitor , tune your back pack’s weight to get to be in Zone 2 most of your longer walks, and a higher tolerable weight for shorter walks
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
@@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)
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.
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.
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.
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
The time I wore a full load out of armor plates and ammunition for an extended period of time was a shock to my system. Total weight was about 80lbs, worn for about 10 hours per day in NC in summer. My whole body was sore, especially my core, due to having to support all that weight.
When i was going to the college, I’m too poor to afford the bus ticket ($7 round trip) so I walk like 2 hours a day just for grocery, some time a can (or 2 cans) of milk (2 gallons/can) on my back bag. This is the only time on my life when I got 6 packs 😂 didn’t know we call it “rucking”
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.
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 !
Even at the ripe old age of 48, I still love running/hiking with weight. Around 20-25kg is right for me when doing 6-miles over undulating ground at 11 mins/mile pace. Back in the late 90s when at CTC Royal Marines, the later stages of training would regularly involved yomps (rucking) with loads of quite easily 55kg+ for periods of 10 hrs or more!
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.
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 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.
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.
Interesting video. I've been rucking for a few months now and my experience seems to be similar in terms of the weights. Could you please do a video looking at calories burned doing power walking (with the hand weights). For me power walking seems to be more effective cardio than rucking despite the much lower weights... only downside is how silly it looks haha
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?
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.
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: ua-cam.com/video/iXROXlzXzE4/v-deo.htmlsi=y_EQqQdpE1GDzyXC
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.
I've been rucking seriously for 4 years. I'm 43. I'm not going to dismantle the video point by point, I'll just say this: Prior to making this video, this guy said flat out that he hadn't even heard of rucking. Take everything said here with a grain of salt. Experiment and come to your own conclusions based off of multiple months of work. Don't just take this as gospel and write off rucking. Best form of exercise I've done in my life.
new to rucking but been walking since i was about 18 months old. i did a 20km walk with 20kgs weight about 2 weeks ago in 3hour 37minutes. . was tough but a fun personal challenge. i weigh 78kgs. i typically limit to about 16kgs as thats more comfortable.. (8 on my back and 2 x 4kg dumbells)
Did you carry dumbbells for 20km as part of the 20kg load? I like the idea of a more evenly distributed load, but not having to grip something the whole time
@@9to5strength yes 2 dumbells at 4kg each and the rest was on the vest area. i like the dumbells cause i dont like going to the gym so my arms can get some workout..
Was doing 90 lbs and would do cheating pull ups and regular dips.. shoulder pain won’t allow that and it’s a pain on the shoulders. Under 50 lbs is nice.
Great video, but I think pace is an important factor when rucking. One should aim for a 15 minutes/mile pace. Add load when you can maintain that pace for multiple miles
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.
The best cardio Regarding fat loss is going to be to be Zone 2 Training , tuning your Back pack weight or vest to get you at the middle or high end of your Zone 2 Heart rate while walking at a comfortable steady pace is what I’ve done to maximize fat loss, for me (at the moment) approximately 30 lbs get me to an average of 125-130 BPM (my Zone2 as per my Apple watch ) for %95 of my 1 hour walks , I also do this with barefoot shoes to strengthen my feet ( I started the barefoot shoe training slowly and not loaded ) and always paying attention to back AND Hip posture, eventually you will tolerate more weight and get stronger feet legs and hip , my pace is 2.5 mile per hour(or 27 min mile) as a slow careful pace that works for me , and I’m Down 10lbs , and will keep going 😎
100% changed my life from a weight point of view and a fitness point of view training at zone 2. I actually found that I could run faster for longer as a result!
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 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.
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.
Honestly, unless you are a military guy I'd use a weight vest. I think the weight is more evenly distributed. It's what I use. I'm just a guy, I know. Definitely spend time increasing the weight and distance. I weigh 230 and currently 'ruck' 36 lbs. for 6 miles and that is a great workout. Rucking half your weight, that's just asking for injury.
Brilliant workout but if you carry half your body weight I promise you by the time you get to the end of the first year you will have knee , hip and foot problems. Max weight should be 35lbs of useful items . Then work to your age , heart rate ect .
I'm wondering... what if someone has a very strong heart and healthy cardiovascular system, so their heart has a much higher pump volume? Wouldn't they be using more oxygen and therefore burning more fat as calories due to carrying a heavy weight? And wouldn't the activation of 80% (or so) of all the 650 (or so) muscles in their body during, let's say a 90 minute hike have knock-on effect of calorie burning? Are you missing anything from reducing everything down to a caloric calculation based on heart rate?
So there is an "afterburn effect" called EPOC, relating to post-exercise oxygen consumption from using your muscles, but from what I remember in Sports Science it's often overstated how much influence that has relative to the calorie burn during the activity itself. I would say the stroke volume is very plausible, the wearables are going to be using algorithms that are based on population averages, within which people will vary in their cardiovascular efficiency.
@@9to5strength Anyway, I usually walk for 4 hours, covering a lot of hills and do pushups and squats with the extra weight. So I must be burning a lot of fat, and I feel great the next day.
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.
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.
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
Not that I can remember, it's usually either walking speed that's the variable or amount of weight. There is a study looking at the relationship between walking speed and mortality, though that isn't loaded www.bmj.com/bmj/section-pdf/187406?path=/bmj/343/7837/Death_s_Dominion.full.pdf
damn if the Kcal is accurate rucking freaking sucks absolute donkey balls. only 25% more calories burned for 25% more bodyweight? it would be some easier to just walk 25% longer. like its not even close. 25% for me would be 20kg. i use a 20kg vest for pullups and that thing feels heavy af just walking around in my garden.
I feel like the way you are approaching this comparison likely indicates that you have misunderstood the way that walking burns stored energy in the body. You will not burn more calories by going faster, you burn more calories by going further. If you are walking or running for the same amount of time and do it at two different speeds you will burn a different amount of calories, but that's because you traveled different distances during the same period. I feel like it's an important distinction because you might be giving people the impression that doing the same distance with additional weights is equivalent to just walking faster, which is wrong. The amount of additional calories burnt due to the higher effort level will always be offset by the shorter amount of time it takes to cover the same distance to the point where it's fairly negligible. I feel like it's also a bit of a mistake to track this in terms of calories burned during and immediately after these stimuli, as carrying weights will create different adaptations as compared to just walking, and even running. If someone's metabolic response to that stimulus is hypertrophic, then the recovery process will burn calories not accounted for in the model you're employing and the increase in muscle mass will increase the amount of calories burnt through basic metabolic processes in a way that isn't applicable to walking.
Yeh longer term I could see muscle mass being a factor. I don't think calorie burn goes up linearly with speed, if you look at METs for a 3.5mph walk (4.3) and running 14mph (23.0) you can see that going 4x faster has a 5.3x increase in metabolic rate. However, my point on brisk walking was to walk for the same amount of time and therefore cover more distance, sorry if that wasn't clear in the video.
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
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!
To old for that sort of silliness, but when I was younger I could ski with around +60KG plus a rifle, both up and down hill. Up hill was not so bad but down hill would be some what difficult, my advice would be to leave the pack at home unless your engaged in military service and realise your don't need to run more than a few mile and walking is easy. Go to the gym lift some weights with some short runs if need be, need to lose some weight just eat less.
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.
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.
@@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. ;)
@@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. :)
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.
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You forgot to mention the biggest positive for rucking and the main reason I do it is bone density. I'm 55 years old and have already broken bones by a short fall, so I started rucking to increase bone density. And according to my BEI scale I've gained 2 pounds of bone mass in six months.
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
Another great benefit of walking with a ruck or weighted vest is the increased stimulus for bone density signaling.
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.
I'm going to be a first time father in 5 months. Ive started walking with a 20 pound vest and will increase to 30 soon. For me, its training with a specific purpose as ill be carrying that on my shoulders for walks over the next three years.
Congratulations! I've been one for two years now. It's the greatest thing you will ever achieve.
Congrats on the baby , if you going for fat loss ,and you have a heart rate monitor , tune your back pack’s weight to get to be in Zone 2 most of your longer walks, and a higher tolerable weight for shorter walks
Incline is where the HR starts to get higher. If you want minimal impact incline treadmill walking is great
Best video yet on rucking - thank you for posting 👍
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)
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.
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.
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.
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
The time I wore a full load out of armor plates and ammunition for an extended period of time was a shock to my system. Total weight was about 80lbs, worn for about 10 hours per day in NC in summer. My whole body was sore, especially my core, due to having to support all that weight.
When i was going to the college, I’m too poor to afford the bus ticket ($7 round trip) so I walk like 2 hours a day just for grocery, some time a can (or 2 cans) of milk (2 gallons/can) on my back bag. This is the only time on my life when I got 6 packs 😂 didn’t know we call it “rucking”
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.
Super informative! Thank you.
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
Even at the ripe old age of 48, I still love running/hiking with weight. Around 20-25kg is right for me when doing 6-miles over undulating ground at 11 mins/mile pace. Back in the late 90s when at CTC Royal Marines, the later stages of training would regularly involved yomps (rucking) with loads of quite easily 55kg+ for periods of 10 hrs or more!
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 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.
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.
I did this at st kilda beach with 20kg vest for 5k. Felt great, traps a bit sore but love it
Good video, I was looking for reliable weight recommendations.
That was absolutely well explained e well researched. Thank you very much!
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
A reason I would use the weight is for abdominal conditioning.
Interesting video. I've been rucking for a few months now and my experience seems to be similar in terms of the weights. Could you please do a video looking at calories burned doing power walking (with the hand weights). For me power walking seems to be more effective cardio than rucking despite the much lower weights... only downside is how silly it looks haha
No one but you thinks you look silly 😂
well okay maybe some of us think so, but we don't dwell on it
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?
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.
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:
ua-cam.com/video/iXROXlzXzE4/v-deo.htmlsi=y_EQqQdpE1GDzyXC
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.
Just enter your weight as you plus the ruck.
I've been rucking seriously for 4 years. I'm 43.
I'm not going to dismantle the video point by point, I'll just say this:
Prior to making this video, this guy said flat out that he hadn't even heard of rucking.
Take everything said here with a grain of salt. Experiment and come to your own conclusions based off of multiple months of work. Don't just take this as gospel and write off rucking.
Best form of exercise I've done in my life.
new to rucking but been walking since i was about 18 months old. i did a 20km walk with 20kgs weight about 2 weeks ago in 3hour 37minutes. . was tough but a fun personal challenge. i weigh 78kgs. i typically limit to about 16kgs as thats more comfortable.. (8 on my back and 2 x 4kg dumbells)
Did you carry dumbbells for 20km as part of the 20kg load? I like the idea of a more evenly distributed load, but not having to grip something the whole time
@@9to5strength yes 2 dumbells at 4kg each and the rest was on the vest area. i like the dumbells cause i dont like going to the gym so my arms can get some workout..
Was doing 90 lbs and would do cheating pull ups and regular dips.. shoulder pain won’t allow that and it’s a pain on the shoulders. Under 50 lbs is nice.
Love Archer!
So thats good if you want your short walk to job have more/any impact. Think I will try that.
Great video, but I think pace is an important factor when rucking. One should aim for a 15 minutes/mile pace. Add load when you can maintain that pace for multiple miles
Great Video.
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.
Love the Archer graphics
The best cardio Regarding fat loss is going to be to be Zone 2 Training , tuning your Back pack weight or vest to get you at the middle or high end of your Zone 2 Heart rate while walking at a comfortable steady pace is what I’ve done to maximize fat loss, for me (at the moment) approximately 30 lbs get me to an average of 125-130 BPM (my Zone2 as per my Apple watch ) for %95 of my 1 hour walks , I also do this with barefoot shoes to strengthen my feet ( I started the barefoot shoe training slowly and not loaded ) and always paying attention to back AND Hip posture, eventually you will tolerate more weight and get stronger feet legs and hip , my pace is 2.5 mile per hour(or 27 min mile) as a slow careful pace that works for me , and I’m Down 10lbs , and will keep going 😎
100% changed my life from a weight point of view and a fitness point of view training at zone 2. I actually found that I could run faster for longer as a result!
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?
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.
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
@@Seucanal001 in that case You increased your calorie needs, so you would lose weight if Your intake was just enough before.
Good video
You make a good point. Just walk... a bit faster.
Honestly, unless you are a military guy I'd use a weight vest. I think the weight is more evenly distributed. It's what I use. I'm just a guy, I know. Definitely spend time increasing the weight and distance. I weigh 230 and currently 'ruck' 36 lbs. for 6 miles and that is a great workout. Rucking half your weight, that's just asking for injury.
Rucks will help posture and also engage muscle groups as a result.
Brilliant workout but if you carry half your body weight I promise you by the time you get to the end of the first year you will have knee , hip and foot problems. Max weight should be 35lbs of useful items . Then work to your age , heart rate ect .
For those on a budget, just weigh out a sandbag to desired weight and throw it in there. Those ruck plates are expensive...
Weighted vests with lead in them are common too.
Archer's BMR is way higher than that.
Ankle weights
Wrist weights
Vest weights
Hip weights
Neck weights
Wear them all while walking.
Dick weights too
Eyelid weights
@@What-he5pr😂
Hope those numbers off. Only 10% more calories for 10kg? More damage to muscles must end up using more calories.
I'm wondering... what if someone has a very strong heart and healthy cardiovascular system, so their heart has a much higher pump volume? Wouldn't they be using more oxygen and therefore burning more fat as calories due to carrying a heavy weight? And wouldn't the activation of 80% (or so) of all the 650 (or so) muscles in their body during, let's say a 90 minute hike have knock-on effect of calorie burning? Are you missing anything from reducing everything down to a caloric calculation based on heart rate?
So there is an "afterburn effect" called EPOC, relating to post-exercise oxygen consumption from using your muscles, but from what I remember in Sports Science it's often overstated how much influence that has relative to the calorie burn during the activity itself. I would say the stroke volume is very plausible, the wearables are going to be using algorithms that are based on population averages, within which people will vary in their cardiovascular efficiency.
@@9to5strength Anyway, I usually walk for 4 hours, covering a lot of hills and do pushups and squats with the extra weight. So I must be burning a lot of fat, and I feel great the next day.
Ruking plates ? What happent to old fashion bag full of stones ?:)
Have to tried to put a lot of stones to backpack and carry it? :D I prefer to put flagstone inside
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.
Very useful video. Just started rucking and it's quite fun. Not sure how I'll do when Japanese winter shows up.
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
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
@@9to5strength Please advise a ruckpack which would be easy on shoulders with the weight up to 40 kg.
Walk in hilly areas for the extra calorie burn.
I really wish this was in freedom units…
Have you seen any studies about speed of walking with a load or even comparing ages of walking and speed? I am using a weight vest though.
Not that I can remember, it's usually either walking speed that's the variable or amount of weight. There is a study looking at the relationship between walking speed and mortality, though that isn't loaded www.bmj.com/bmj/section-pdf/187406?path=/bmj/343/7837/Death_s_Dominion.full.pdf
damn if the Kcal is accurate rucking freaking sucks absolute donkey balls. only 25% more calories burned for 25% more bodyweight? it would be some easier to just walk 25% longer.
like its not even close. 25% for me would be 20kg. i use a 20kg vest for pullups and that thing feels heavy af just walking around in my garden.
I got a 60lbs vest. It's 😱
I feel like the way you are approaching this comparison likely indicates that you have misunderstood the way that walking burns stored energy in the body.
You will not burn more calories by going faster, you burn more calories by going further.
If you are walking or running for the same amount of time and do it at two different speeds you will burn a different amount of calories, but that's because you traveled different distances during the same period.
I feel like it's an important distinction because you might be giving people the impression that doing the same distance with additional weights is equivalent to just walking faster, which is wrong.
The amount of additional calories burnt due to the higher effort level will always be offset by the shorter amount of time it takes to cover the same distance to the point where it's fairly negligible.
I feel like it's also a bit of a mistake to track this in terms of calories burned during and immediately after these stimuli, as carrying weights will create different adaptations as compared to just walking, and even running.
If someone's metabolic response to that stimulus is hypertrophic, then the recovery process will burn calories not accounted for in the model you're employing and the increase in muscle mass will increase the amount of calories burnt through basic metabolic processes in a way that isn't applicable to walking.
Yeh longer term I could see muscle mass being a factor. I don't think calorie burn goes up linearly with speed, if you look at METs for a 3.5mph walk (4.3) and running 14mph (23.0) you can see that going 4x faster has a 5.3x increase in metabolic rate. However, my point on brisk walking was to walk for the same amount of time and therefore cover more distance, sorry if that wasn't clear in the video.
Uses cm, kg but also mph ;)
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
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!
To old for that sort of silliness, but when I was younger I could ski with around +60KG plus a rifle, both up and down hill. Up hill was not so bad but down hill would be some what difficult, my advice would be to leave the pack at home unless your engaged in military service and realise your don't need to run more than a few mile and walking is easy. Go to the gym lift some weights with some short runs if need be, need to lose some weight just eat less.
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.
I am 25 kg overweight
that is my daily RUCK
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
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.
If you wanna be skinny fat, walking and running are cool. Otherwise, rucking builds muscle.
Soldiers ruck and they are fit so ……. Rucking is good 👍
It is not good at all. Just walk more time. Or walk on incline. Nice to know.
35kg is half your bodyweight?!!! 😮 What are you, part mouse? 🐁