The suitable load for weighted walks, or ruck marches, is determined by a number of elements together with particular person health stage, expertise, coaching targets, 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 navy or tactical conditions would possibly carry 20-30% or extra. Carrying an extreme load can result in damage, whereas too little weight might 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 crucial for damage prevention and attaining optimum coaching outcomes.