The suitable load for weighted walks, or ruck marches, is dependent upon a number of elements together with particular person health degree, expertise, coaching objectives, and the space and terrain of the march. A newbie may begin with 10-15% of their physique weight, whereas extra skilled people or these coaching for particular army or tactical conditions may carry 20-30% or extra. Carrying an extreme load can result in damage, whereas too little weight might not present the specified coaching impact.
Choosing the proper weight is essential for maximizing the advantages of this exercise, which embrace improved cardiovascular health, muscular endurance, and bone density. Traditionally, carrying heavy masses over distance has been important for army and expeditionary functions. This type of coaching builds resilience and prepares people for the bodily calls for of difficult environments. Correct load administration is crucial for damage prevention and reaching optimum coaching outcomes.