Walk into any gym and you’re likely to spot someone walking backwards on a treadmill or pedaling backwards on an elliptical machine. While some people may do counter-exercises as part of a physical therapy regimen, others may do it to enhance their physical fitness and overall health.
“I think it’s amazing to incorporate some backward movement into your day,” says Grayson Wickham, a physical therapist at Lux Physical Therapy and Functional Medicine in New York City. “People sit for so much these days, and There’s a lack of movement of all kinds.”
Much research has been done on the potential benefits of “retro walking,” which is a general term for walking backwards. According to a March 2021 study, participants who walked backwards on a treadmill for 30 minutes at a time over four weeks increased their balance, walking speed, and cardiorespiratory fitness.
Experts say you should walk slowly when you first start walking backwards. You can start by doing it for five minutes a few times a week
Additionally, according to a clinical trial, a group of women lost body fat and improved their cardiorespiratory fitness after a six-week program of running and walking backwards. The results of the trial were published in the April 2005 issue of the International Journal of Sports Medicine.
Other research shows that backward movement can help those with knee osteoarthritis and chronic back pain and improve gait and balance.
Retro walking can even sharpen your mind and help you become more focused, since your brain needs to be more alert while moving in this novel way. For this reason, and the fact that backward movement aids balance, adding some backward walking into your daily routine may be particularly beneficial for older adults, as a 2021 study of chronic stroke patients suggested.
LDK portable treadmill
Change the muscles you are using
Why is moving backwards so helpful? “As you drive forward, it’s a hamstring-dominant movement,” says Landry Estes, a certified strength and conditioning specialist in College Station, Texas explain. “If you’re walking backwards, it’s a role reversal, your quads are burning and you’re doing a knee extension.”
So you’re working different muscles, which is always beneficial, and it also builds strength. “Strength can overcome a lot of flaws,” Estes said.
Your body is also moving in an atypical way. Wickham said that most people live and move in the sagittal plane (forward and backward movement) every day and move almost exclusively in the forward sagittal plane.
“The body adapts to the postures, movements and postures you do most often,” Wickham says. “This causes muscle and joint tension, which causes joint compensation, which leads to joint wear and tear, and then pain and injury.” We do this in our daily activities Or the more exercise you add in the gym, the better it is for your body. ”
How to start a walking backward habit
Retro sports are not a new concept. For centuries, the Chinese have been regressing for their physical and mental health. Moving backwards is also common in sports – think football players and referees.
There are even races where you run and walk backwards, and some people run backwards in famous events like the Boston Marathon. Loren Zitomersky did this in 2018 to raise funds for epilepsy research and to attempt to break a world record. (He did the former, but not the latter.)
It’s easy to get started. As with any new exercise, the key is to take your time. Wickham says you can start by walking backwards for five minutes a few times a week. Or take a 20-minute walk, with 5 minutes in reverse. As your body gets used to the movement, you can increase the time and speed, or try a more challenging move like walking backwards while squatting.
“If you’re younger and exercise regularly, you can walk backwards for as long as you want,” Wickham says. “It’s relatively safe on its own.”
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Choice of outdoor and treadmills
Walking backwards while pulling a sled is one of Estes’ favorite exercises. But he says walking backwards is also great if you can find an automatically powered treadmill. While an electric treadmill is an option, running under your own power is more beneficial, Estes said.
A retro outdoor walk is another option, and one Wickham recommends. “While the treadmill simulates walking, it’s not as natural. Plus, you have the potential to fall. If you fall outside, it’s less dangerous.”
Some people try reverse pedaling on fitness equipment like elliptical machines to enhance their fitness and overall health
If you choose to perform retro walking on a treadmill, especially an electric one, first grab the handrails and set the speed to a fairly slow pace. As you get used to this movement, you can go faster, increase the incline, and let go of the handrails.
If you choose to try it outdoors, first choose a non-hazardous location, such as a grassy area in a park. Then begin your retro adventure by keeping your head and chest upright while rolling from your big toe to your heel.
While you may need to look back occasionally, you don’t want to do it all the time as it will distort your body. Another option is to walk with a friend who walks forward and can act as your eyes. After a few minutes, switch roles so your friends can benefit from it too.
“It’s great to be able to do all kinds of exercises,” Wickham said. “One of them is reverse maneuvers.”
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Post time: May-17-2024
