People are constantly seeking ways to upgrade their daily walks. Two popular options gaining traction are rucking – walking with a weighted backpack – and power walking, which involves a faster pace and more pronounced arm movements. Both offer health benefits, but which one is more effective for your fitness goals? Trainers break down the key differences.
Зміст
Cardiovascular Health: Power Walking Takes the Lead
For optimal heart health, power walking is generally more effective, particularly for longer distances. The absence of added weight allows for sustained effort over extended periods, improving endurance simply by increasing time spent in motion.
However, rucking can also boost cardiovascular health, especially with interval training to elevate heart rate. Research shows that adding weight increases metabolic demand, oxygen intake, and cardiovascular strain – all beneficial for heart health. A 2022 study in Physiological Reports confirmed this, demonstrating the physiological impact of load-carriage exercise.
Bone Health: Rucking Offers a Slight Edge
While not a substitute for traditional strength training, rucking introduces added resistance that can modestly support bone health, especially for those not currently lifting weights. A 2022 study in Springer found that weight-bearing activity throughout life correlates with higher bone mineral density in late adulthood.
However, it’s crucial to note that bone adaptation requires significant mechanical stress. The effectiveness of rucking depends on whether the load is heavy enough to challenge the body. Strength training remains the gold standard for bone health.
Weight Loss: Both Work, But Consistency Matters
Both power walking and rucking contribute to weight loss when combined with a calorie deficit (burning more calories than consumed). Rucking increases energy demands, slightly boosting calorie burn.
A 2020 study in eClinicalMedicine showed that wearing weighted vests (5-11% of bodyweight) for extended periods led to weight and fat loss. However, this doesn’t reflect typical rucking sessions, which are usually shorter. For reliable weight loss, combine either exercise with dietary changes and other interventions.
Trainers recommend starting with 5-10% of bodyweight in your ruck and gradually increasing it.
Muscle Building: Rucking Is Better, But Strength Training Reigns Supreme
Rucking is superior for muscle building because weight provides resistance, unlike speed. The feeling of resistance is difficult to replicate with power walking. Progressive overload – gradually increasing resistance over time – is crucial for muscle growth, and rucking allows this through heavier loads.
However, strength training with progressive overload remains the most effective method. Walking cannot match the targeted resistance of lifting weights. Rucking adds intensity to cardio but isn’t designed for significant muscle development.
Safety First
Proper form is vital for both rucking and power walking to prevent injuries. Maintain an upright posture and engage your core. Rucking may not be safe for those with shoulder or spine injuries, so consult a doctor first. If you experience pain, assess your form with a trainer or physical therapist. Ensure a proper sneaker fit for long-distance walking.
Ultimately, the best workout is the one you can consistently incorporate into your routine. Whether you choose to add weight or increase your pace, consistency is key to a healthy lifestyle.
