The suitable load for weighted walks, or ruck marches, will depend on a number of elements together with particular person health stage, expertise, coaching objectives, and the gap and terrain of the march. A newbie would possibly begin with 10-15% of their physique weight, whereas extra skilled people or these coaching for particular army or tactical conditions would possibly carry 20-30% or extra. Carrying an extreme load can result in harm, 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 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 harm prevention and attaining optimum coaching outcomes.