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Walking backwards on treadmill benefits
Basic Info
Why go backwards?
At first glance, walking backwards seems a bit strange or sensational. But when you calm down and think about it seriously, it is not difficult to find that this kind of exercise and fitness can actually bring many benefits to the body and mind~~
You can go backwards...
Make your thinking more agile
Make the five senses more sensitive
Improve body coordination
Increase body awareness
Make regular exercise more colorful
Exercise less commonly used leg muscle groups
Relieve back pain
Reduce knee stress
Accelerate the metabolism of substances in the body
Increase energy levels in the body
Improve sleep quality
make heart stronger
At first glance, walking backwards seems a bit strange or sensational. But when you calm down and think about it seriously, it is not difficult to find that this kind of exercise and fitness can actually bring many benefits to the body and mind~~
You can go backwards...
Make your thinking more agile
Make the five senses more sensitive
Improve body coordination
Increase body awareness
Make regular exercise more colorful
Exercise less commonly used leg muscle groups
Relieve back pain
Reduce knee stress
Accelerate the metabolism of substances in the body
Increase energy levels in the body
Improve sleep quality
make heart stronger
Treadmills are very popular right now. Whether you're looking for a hottie walk, a 12/3/30 workout, or an 18-minute treadmill challenge, this fitness equipment is where you'll get your sweat on. Taking a short walk on a treadmill has even become a popular way to improve knee pain. Instead of walking forward or on an incline, walk backwards.
Walking backwards on a treadmill - also known as retro walking - is a trick recommended by physical therapists as a way to improve knee pain. Kris Ceniza, a physical therapist, trainer and manager at KneeForce, says that whether the pain is caused by an overuse injury, muscle imbalance or tendonitis, walking in reverse can help a lot.
According to Ceniza, when you walk backwards, you're working the same muscle groups as when walking normally, the only thing that changes is what he calls synergy. "Walking typically works your entire lower body, and the same goes for walking backwards," he explains. "The difference is that when you walk forward, your quadriceps and hip flexors contract concentrically to swing your legs forward, while your glutes and hamstrings contract eccentrically to control the forward motion of your legs. power."
This combination helps you propel forward as you walk. The problem is that for many people, especially if you have tight hamstrings from a sedentary lifestyle, the muscles may be skewed, which can put unnecessary pressure on your knees. With that in mind, here's what experts say rolling back can do for your all-important knee joint.
This simple switch can help you create more balance in your legs, Ceniza says, and can also improve "bad biomechanics" in your body that lead to knee pain. In fact, a 2019 study of a 6-week retro walking program found that it was effective in reducing knee pain and overall function. It also helps improve quadriceps strength and performance.
If you have joint pain, you might want to try retro walking, which Ceniza says almost anyone can benefit from, thanks to the way it repairs muscle imbalances, strengthens quadriceps and promotes coordination. "I would recommend it to just about anyone, including people who don't have knee pain," he said.
Feel free to walk backwards as many times a week or even every day. “It doesn’t have to be long and intense, either,” Ceniza said. "At the very least, I would say that walking backwards on the treadmill for 10 to 15 minutes will give you some benefits, but you can walk longer depending on your fitness level. However, just to be safe, remember to Stop before you tire and go as fast as you can."
Just because we "exercise" to walk forward effortlessly every day, when we suddenly have to walk backward, it is a challenge for the body and mind, and they have to break the routine and make corresponding adjustments.
The School of Medicine at Cardiff University in the UK has conducted research on the benefits of running backwards: running backwards can reduce front knee pain. Research conducted by the University of South Stellenbosch shows that combining forward and backward running can improve circulatory and respiratory health.
When you can walk faster and faster, try running. As mentioned above, this type of training is a great option especially for those suffering from knee pain because there is less stress on the knees.
Pay attention~~
Focus on each step of walking/running as your brain has to learn and adapt to the new movement in the beginning. Safety first!
Walking backwards on a treadmill - also known as retro walking - is a trick recommended by physical therapists as a way to improve knee pain. Kris Ceniza, a physical therapist, trainer and manager at KneeForce, says that whether the pain is caused by an overuse injury, muscle imbalance or tendonitis, walking in reverse can help a lot.
According to Ceniza, when you walk backwards, you're working the same muscle groups as when walking normally, the only thing that changes is what he calls synergy. "Walking typically works your entire lower body, and the same goes for walking backwards," he explains. "The difference is that when you walk forward, your quadriceps and hip flexors contract concentrically to swing your legs forward, while your glutes and hamstrings contract eccentrically to control the forward motion of your legs. power."
This combination helps you propel forward as you walk. The problem is that for many people, especially if you have tight hamstrings from a sedentary lifestyle, the muscles may be skewed, which can put unnecessary pressure on your knees. With that in mind, here's what experts say rolling back can do for your all-important knee joint.
Advantages of walking backwards
You can think of walking backwards as a great little rest for your knees and an easy way to strengthen your legs in a whole new way. The idea is that when you walk backwards on a treadmill, you reverse the effects of all of the above muscle groups. The hamstrings and glutes will work as the quadriceps and hip flexors, and vice versa.This simple switch can help you create more balance in your legs, Ceniza says, and can also improve "bad biomechanics" in your body that lead to knee pain. In fact, a 2019 study of a 6-week retro walking program found that it was effective in reducing knee pain and overall function. It also helps improve quadriceps strength and performance.
If you have joint pain, you might want to try retro walking, which Ceniza says almost anyone can benefit from, thanks to the way it repairs muscle imbalances, strengthens quadriceps and promotes coordination. "I would recommend it to just about anyone, including people who don't have knee pain," he said.
How to walk backwards on a treadmill
To try this walk, set the treadmill to a slow speed and hold on to the handrails. "Don't worry about swinging your arms when you first start; instead focus on footwork," says Ceniza. "When your lower body rhythm feels comfortable, go ahead and start taking your hands off the track and do something that feels natural. Relax and you should start to swing instinctively, especially as you pick up the pace." As you get used to it , you can increase the speed or add a bit of incline to rise to the challenge.Feel free to walk backwards as many times a week or even every day. “It doesn’t have to be long and intense, either,” Ceniza said. "At the very least, I would say that walking backwards on the treadmill for 10 to 15 minutes will give you some benefits, but you can walk longer depending on your fitness level. However, just to be safe, remember to Stop before you tire and go as fast as you can."
Just because we "exercise" to walk forward effortlessly every day, when we suddenly have to walk backward, it is a challenge for the body and mind, and they have to break the routine and make corresponding adjustments.
Walk Backward: Advanced Chapter
When you are already well-trained and no longer a novice in backward walking, you can try running backwards, hehe~The School of Medicine at Cardiff University in the UK has conducted research on the benefits of running backwards: running backwards can reduce front knee pain. Research conducted by the University of South Stellenbosch shows that combining forward and backward running can improve circulatory and respiratory health.
Specific methods:
Before starting to train backwards, please make sure that you are proficient in walking backwards. It's best to start running backwards on a treadmill because you can hold on to the treadmill's handrails. Walk slowly at first and focus on the fluidity of your steps.When you can walk faster and faster, try running. As mentioned above, this type of training is a great option especially for those suffering from knee pain because there is less stress on the knees.
Pay attention~~
Focus on each step of walking/running as your brain has to learn and adapt to the new movement in the beginning. Safety first!
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