Recently, a friend who was very fond of running came to Xiaobian to chat and chatted. He talked about the problem of walking upside down and running backwards on the treadmill. He felt that the problem was more meaningful and shared with everyone. Share; on the treadmill, whether walking backwards or running, be sure to pay special attention to safety, because the reverse exercise on the treadmill is not better than running on the outdoor road, because the road is stationary, and the treadmill is In the non-stop rotation; so for those who want to tread up on the treadmill, friends, we must pay attention to set the speed of the treadmill slower, safety first thing; wait for you to adapt slowly to speed up; And then there are five major benefits about walking backwards/running, including post-injury recovery, muscle balance, improved physical fitness, better balance, and improved awareness, and more importantly, greatly improving the fun of exercise! !
The five benefits of walking backwards/running on a treadmill:
1. Recovery after injury
According to relevant research reports, under the same speed, the pressure on the treadmill running backwards on the treadmill will be significantly lower than on the knee; therefore, a friend with a knee injury will be able to exercise on a treadmill. Does not affect the recovery of the injury;
2. Muscle balance
Running upside down on a treadmill can strengthen muscle groups that have not been exercised in normal running. It can improve the activation of muscle groups at the rear of the body, such as the gluteus muscles, calves, and the back of the thighs. It can improve muscle imbalance and improve exercise. The effect, and reduce the probability of sports injuries;
3. Improve physical fitness
At the same speed, exercising backwards on a treadmill consumes 30% more energy than before. According to one study, there are a group of young female friends who changed their original 6-week exercise content to a treadmill. The running/backward training methods eventually resulted in a loss of about 2.5% of body fat; in addition, their physical fitness was tested by normal running methods, and the result was their maximum oxygen uptake (VO2 Max). There is also a substantial increase!
4. Better balance and perception
Muscle movement intuition is a kind of tactile sensation produced by actions or series of actions on various parts of muscles. We call it "self-perception". The difference between muscular exercise intuition and self-perception is to maintain a balanced sense of touch. This is What does that mean? That is, when the inner ear is infected, it will affect the balance. This infection affects our self-perception rather than exercise muscle perception; simply means that we can only rely on the vision to maintain balance rather than self-perception, that is, they close their eyes You can't walk; when you are exercising backwards on a treadmill, your brain will force you to rely on hearing, surrounding vision, and physical perception to exercise because sight is not looking in the direction you are heading. In the process, you do not know. Unconsciously enhanced these sensory systems!
5. Increase sports interest
Variability is the condiment of life. It is also suitable in our sport. It is very important to add some variability to the usual exercise content, otherwise it is very easy for people to appear tired, boring, and difficult to persevere; and according to relevant research Found that adding new ways of exercise can greatly improve the sense of pleasure and ensure your enthusiasm for exercising. Although it may seem a bit crazy to walk backwards on a treadmill, it also brings us fun! !
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