Rucking for weight loss

  • Rucking is a cheap yet effective way to burn calories and weight loss.
  • The rucking calories burned vs. the running are more. 
  • Rucking is the same as running, except here, you run with weight.
  • Rucking is excellent cardio as it elevates the heart rate.
  • Unlike running, rucking is not stressful for the body.

Going for a long, long run is often part of most workout plans.

However, many people may despise these long runs, and they are pretty taxing on the body and legs.

Long runs may be more comfortable if you have a running partner, but this is not always possible.

If you’ve ever run a marathon, you’ll know the feeling of exhaustion and pain when covering the last few miles.

However, long-distance running is quite effective with fat loss and will help you burn a significant amount of calories.

It can also improve your breathing capacity and endurance, which will pay dividends at the gym.

Some studies have linked long-distance running with longevity and better health in old age. 

The question burning in your mind right now is whether there is an alternative to the benefits of long-distance running?

Do you have to go for 30 minutes or long runs and experience exhaustion to achieve your fitness goals?

The good news is that there is always an alternate method that can be used to achieve specific workout goals.

One of the best alternatives to long-distance running is Rucking. 

To understand the concept of rucking vs. running, you need to understand rucking first!

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What is Rucking? 

Rucking is a term used for an exercise where you run with a backpack or weights.

It is the same as running, but you can vary your pace and even walk at times.

The only difference is that rucking involves carrying weight while simple running may not involve any consequences.

Rucking was adopted from the military exercise that requires recruits to run long distances with heavy backpacks.

However, when rucking for training, you don’t need to run long distances or carry heavyweights to see the benefits.

Rucking is often seen as a  complete workout because of the weight involved.

Not only does it help build strength in your legs, but it is also an excellent substitute for long-distance running.

Rucking is recommended at least once a week, although you can do more according to your workout goals.

While it may be difficult at first, rucking consistently will help increase your overall stamina and improve your lower body strength.

Rucking with a backpack is also great for developing strength in the shoulders. 

Does rucking build traps? 

Rucking is not only good for endurance; it can also be used to develop other muscle groups.

Rucking can help build the shoulder muscles, which is a direct result of the additional weight of the backpack.

Rucking can also help develop your traps because of how your backbone functions while carrying weight.

Most trainers will recommend specific workouts for setting your traps.

This group of muscles is beneficial in maintaining a good posture and supporting the back.

If you are weightlifting in the gym, you will notice the benefits that rucking has on your power.

The more you focus on improving your strength through other exercises, the better you will become at weightlifting.

Having strong traps can help reduce the likelihood of developing back problems as you get older.

It is also great for supporting more giant shoulders and will give you a better overall appearance. 

In some cases, Rucking with too much weight can cause swollen traps.

If you feel pain in this area, then you should consult your physiotherapist and fitness trainer. 

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Is rucking effective for weight loss? 

Rucking is an excellent exercise if you want to lose some weight.

It is a type of endurance training, which helps burn fat.

A typical rucking session can burn up to 500 calories or more, depending on where you are running.

It is as much as doing a complete HIIT workout session.

Therefore the benefits of rucking in losing weight are recognized by fitness trainers.

Rucking combines weight resistance training with running and climbing, which is the perfect way to burn a lot of fat.

The best part of losing weight with rucking is that you will simultaneously gain muscle mass because of the resistance.

It is what makes rucking a complete workout.

You should consider when going on a weight loss program the number of calories you consume.

If your diet is not proper, there is no way you will lose weight from rucking.

It applies to many other workout types as well.

While rucking may be effective in burning calories, it will only help you lose weight if you consume less than you burn.

Therefore, eating healthy foods is an essential part of any weight loss program, and no workout can compensate for a healthy diet. 

What is an excellent rucking pace? 

If the main reason for starting rucking was to escape running completely, then this is not possible.

However, you can run at a slower pace when rucking because of the added weight.

There is no hard and fast rule for determining the ‘golden pace’ for rucking.

It all depends on what is comfortable for you.

Some people have stronger leg muscles and more endurance and may have no issue rucking at a fast pace.

However, if you are not used to rucking, it’s best to start at a jogging pace and build up.

The faster you go, the more calories you will burn.

Remember that the goal of rucking is to get your body in a position where it is uncomfortable.

It can only be done if you are running at a pace that is manageable but painful.

If you are having trouble keeping up with the pace recommended by your fitness trainer, then you might be carrying too much weight.

It is essential to factor this in when deciding on a pace for rucking.

You can also reap the benefits of rucking if you are at a walking pace, so there is no reason not to try out this workout. 

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Is Rucking bad for your knees

Some people may feel pain in the knees as a result of rucking.

While this may be irritating, it is pretty standard, primarily if you have never run with weight before.

There may be several reasons for having knee pain.

You may be wearing the wrong type of shoes, or your running form may be poor.

However, the number one reason people experience knee pain while rucking is carrying too much weight.

Always consult a trainer on how much weight you should carry while rucking.

Remember, it is an endurance and resistance exercise, which is why you don’t need to carry a lot of weight to see results.

More weight can cause damage to your backbone as well. It is similar to lifting too much weight at the gym. 

Benefits of Rucking Other Than Weightloss

Rucking is an incredible workout for burning calories or sheds some weight. 

However, that’s not the only benefit of this military-grade running. 

When you run with a weighted backpack on your shoulder, it leaves certain benefits for your body, mind, and soul. 

Here are some of the benefits that you can enjoy from rucking:

  • Less Stressful for Body:

When you weigh rucking vs. running, the one thing that makes rucking more tempting is the overall stress on the body. 

Unlike running, there is no extra stress on your body.

Although you have a weighted backpack on your shoulder, your one foot always touches the ground in rucking. 

As a result, all the stress/tension gets transferred to the ground.

It means that your knees, feet, and joints don’t bear any stress. 

  • Excellent for Cardio:

If you are a cardio fan, then rucking is your best go-to workout!

A rucking session effectively elevates your heart rate as compared to regular walking or jogging. 

It has a positive effect on your heart rate by improving your endurance and overall work capacity. 

  • Improved Posture:

The last but not the least benefit of rucking is the improved posture.

The weighted backpack pulls up your shoulder and back to the proper alignment and optimal position.

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Should you start rucking? 

If you want to build up many muscles in your back, core, and legs, you should try rucking.

Many people have experienced remarkable transformations after a few months of rucking.

Simply look at some of the rucking before and after pictures, and you’ll notice the difference it makes.

You can also look at how people have benefited from this exercise by reading some of the comments on the benefits of rucking Reddit or Rucking weight loss Reddit.

At the end of the day, if you want to use rucking to lose weight, you can use a rucking calorie calculator to measure the exact amount of calories burnt.

It is based on how far you ran, the pace at which you ran, and the amount of weight you carried with you. 

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