For those who like to exercise to keep fit, check out rucking.
I jogged for decades to stay in shape. I gave it up in my mid forties to preserve my joints. I took up walking. I love to walk! It keeps me in shape.
This morning, I tried something else; rucking. I took my walk wearing a 20 pound vest, to increase the intensity of my walk. It made a nice difference. My heart rate was faster during the walk, I could feel my muscles working hard, and I felt great after my walk.
If you are into walking, give rucking a try.
You guys who were in the military know what I am talking about.
The only time Iād ever come across the word rucking was on a Marillion album where it was used as a soundalike for something else that can give your body a workoutā¦
Interestingl a Medscape update I received today had an article called Weighted Vests: Are They Effective for Weight Loss?. The following extract is interesting:
5 weeks of high-load vest use (11% of body weight worn 8 hours per day) vs a low-load vest (1% of body weight) reduced fat mass and waist circumference with no significant change in overall body weight. Loss of fat mass and a reduction in waist circumference are not inconsequential outcomes. Fat distribution (particularly an excess of visceral fat with an increased waist circumference) is a major driver of many metabolic morbidities associated with obesity. I read that as saying that it is indeed good for health, at least for anyone not very fit and carrying more fat than ideal.
It is worth noting that the Medscape article also referred to the effect on skeletal health, which of course could be affected (positively or negatively), and noted that the impact of weighted vest use on skeletal health is inconclusive at this time.
By the way the thread title, @DanielH, might not catch much interest: maybe better amended to add as an aid to fitness and potential wight loss for the overweight.
As for running, I firmy believe that if human beings were intended to run weād be born with inbuilt springs in our legs.
No, itās definitely a thing. Walking with a weight on your back. I do this, I go to the shops, put loads of veg in my rucksack and walk home again. But of course, itās much better if you spend a significant sum on a bespoke rucksack. Potatoes and apples just arenāt the same.
The problem with putting weight in a rucksack and carrying on your back, whether just using shoulder straps or whether also using a hip belt, is that the weight is behind you. It would seem likely, or at least possible, that doing that on a daily basis might have an adverse effect on posture, and unbalanced effect on muscles exercise. Four maximum benefit from carrying the weight, wearing daily of near daily (as opposed to maybe weekly or whatever doing something for leisure or shopping) I wouldāve thought that a balanced distribution of weight such as in a jacket or waistcoat with weights equally distributed between front and rear and side to side would be better (maybe lower arms as well?). Alternatively I suppose you can use two rocks one on front and one on there with similar weight in each
I suspect that the number of people who routinely carry significant loads - e.g. Sherpas, trekkers etc - would be amused at the thought that carrying them on their backs and not evenly distributed is the āwrong wayāā¦
Interestingly when that review discussed the vests they seem to be focused on wearing weights while doing gym-like exercises, as opposed to wearing when walking or just pottering around etc, which is the only interest I would have as I never go to a gym and never run. I used to have a waistcoat with multiple pockets to carry photographic bits: if I still have it maybe Iāll see if I can add some pockets to the back, and then cut up some scrap lead sheet that Iāve got to see if I can knock up something wearable at least to try. If 11% of body weight is enough to have a significant effect as that medical article indicated, then depending on size of pockets it might not even need as much as 10mm total thickness in each pocket. Whether comfortable to wear is another matter, which of course is fundamental requirement.
I started rucking at the start of the year, initially just a rucksack with weights, then a specific pack with a 9kg iron plate. Having the weight closer and higher on my back makes a lot of difference to the experience and posture. I donāt walk any more than I used to but my posture is improved when not rucking, lower back pain which I had for years has gone and according to the health app on my phone, walking asymmetry has hugely improved as I was biasing my left side before. My experience of regularly using a weighted pack is the benefits are tangible and, for me, even better using a correctly supported pack where the weight doesnāt pull backwards and sits higher on the back than a regular ruck-sack or bag.
I use a GORUCK EU pack. The extra weight definitely increases the notable calories burned per-km/mile. Thereās a calorie calculator on their website but you need to factor in the speed you walk at etc. so Iād take that with a wide degree of variation by person. My neighbour took up rucking so itās quite sociable to go in the evening after dinner which probably helps digestion etc before sleep.
I have now been rucking everyday for two weeks. I am also watching my food intake and have given up alcohol.
So far, I have lost 5 pounds in two weeks. The best thing is that I really enjoy this activity.
We do a lot of long distance walking with rucksacks but they arenāt great for posture, when completing 20+ mile walks, even when they are correctly fitted. My partner has a weighted vest which she uses for running / shorter training walks. I have not tried one, but she believes it assists with her fitness regime.
I canāt vouch for its effectiveness in weight / fat management as she is pretty hardcore with her fitness regime and doesnāt carry an ounce of fat. In fact, most of the people I have seen using these vests appear to be super fit already.
I think, to make them effective you need to increase distance and walking pace to continually challenge the body. ā¦ā¦ā¦ā¦. I may have talked myself into getting one!
Iāve never seen anyone using one in the gym though. Probably ok for the running machine etc but impractical and of no benefit for bench presses etc!
