The suitable load for weighted walks, or ruck marches, is dependent upon a number of components together with particular person health degree, expertise, coaching targets, 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 navy or tactical conditions may carry 20-30% or extra. Carrying an extreme load can result in damage, whereas too little weight could not present the specified coaching impact.
Deciding on the right weight is essential for maximizing the advantages of this exercise, which embody improved cardiovascular health, muscular endurance, and bone density. Traditionally, carrying heavy hundreds over distance has been important for navy and expeditionary functions. This type of coaching builds resilience and prepares people for the bodily calls for of difficult environments. Correct load administration is important for damage prevention and attaining optimum coaching outcomes.