Why should you go backwards (and how you can give it up)

Thanks to social media, fitness trends spread faster than ever. Instead of asking the greatest man in the gym for advice, we are now contacting Tikkok, Instagram and YouTube for the latest training hacks.

Sure, some trends are questionable. But now and then a simple idea supported by science gives a traction a traction-that can help you train painlessly and transform your body.

How to go backwards.

And not just go back on a treadmill, but also go up a hill.

As a personal trainer for over 15 years, I have presented my customers some unconventional exercises. But that? This is worth stopping traffic.

Here are four surprising advantages of Reverse– and why you should try.

1. Retgion advantages: a player supported by science for your body

To go backwards may appear like a gimmick – until you look at research. Studies show that the muscles are activated than forward, improves coordination and even burns more calories.

The key difference?

When you go forward, your body absorbs the influence in a natural way with a controlled eccentric (reduction) phase with every step to slow the movement. But if you go backwards, this eccentric load is reduced, which means less wear on your joints – especially your knees.

At the same time, walking forces hers Quads, gluteal muscles and stabilizing muscles Work harder, especially on an incline. That is why physiotherapists use pedestrians backwards for the knee rehab and why athletes use them to strengthen their lower body without overloading their joints.

Simply put: It is an intelligent way to build strength, improve the quality of movement and protect your knees.

2. The best way to go backwards: Add a hill

A local couple that I have trained in Kansas City for years live in a neighborhood called West Plaza. It is a beautiful part of the city lined with trees. And very hilly. Perfect to ask you to go back.

If you drive past, you may think: “Huh, that’s unusual.”

Or, “What does the guy do with these poor people? “

But as you have learned above, backward walking is a clever selection of the lower body training. And if you know how to make exercises difficult, every movement – including movement – including Body weight exercises How to go backwards – can help you increase the strength and build new muscles.

Here is the reason why they work: The principles of progressive overload apply to backward -oriented walking like any exercise. You have to find ways to create more muscle stresses.

You could pull a sled, but if you train at home – or in a limited gym – is the easiest way to increase the tension, to find a hill.

Imagine it as if you are sliding a sled. With each step you have to “push” the hill up and demand more of your lower body muscles. In addition, similar to a sled, Return hill walk (or the downward tray) is all concentric and isometric work.

Would you like to bring it to the next level? Try to wear a weight vest.

3 .. Retlogs improves balance and stability (and why it is important with increasing age)

With increasing age, training for balance and stability for preventing falls becomes essential.

Actually, Studies Show that backward walking can be an effective tool to improve these skills – decisive because you cannot see where you are going.

When we go forward, we rely on visual entries to support body awareness. Remove these visual information and your body is forced to rely more on proprioception – your ability to recognize where your body is in the room.

This is another reason why I mentioned my customers above to include backward Hill walks in their routine. They are both in the 60s and the improvement of stability is becoming increasingly important when we get older.

But backwards is not only for more than 60 people. It is also advantageous for everyone that recovered from a violation of the lower body. By strengthening the stabilization of the muscles in the ankles, knees and hips while reducing joint stress, it can be an intelligent rehab choice.

4. Burn more calories in a shorter time (fat loss)

Most people think of running or cardio with high intensity if they want to burn more calories. But what if you could increase your calorie burning without Knock your joints?

Here it goes back – especially uphill.

Research shows that the backward can almost burn double The calories of the forwards go at a speedy pace. The increased demand for quads, buttocks and stabilization of the muscles forces your body to work harder even at lower speeds.

That means you get one Low impact Way to improve calorie burns on the knees without wear. That is why I often program it in the training of my customer OB as a finisher, part of a circuit or even as a warm-up up to activate important muscles before strength training. (And don’t worry, I will share these examples below.)

If you are looking for a common way to increase fat loss and get more out of your cardio, you could go backwards, your secret weapon could be.

How to add your training to go backwards

You do not need a complete revision of your routine to achieve the advantages of the backwarder – just a few strategic improvements. Here are four ways to use it in your training today.

Option 1: Just start (beginner -friendly)

Go backwards? Start with 5-10 minutes on a flat surface, whether it is a treadmill, a lane or a sidewalk. Concentrate on controlled steps, keep your chest and pelvis stackedAnd feel the difference in your quads.

Option 2: Progress Hilling (leg strength and shared conditioning)

As soon as you feel comfortable, bring it to the next level by going backwards up a hill for 30-60 seconds. Rest as needed, then repeat for 5-10 rounds. This is a great way to challenge your legs without heavy weights.

Option 3: Interval training for fat loss (higher intensity)

If the fat loss and cardiac cardio efficiency are your focus, try A. Backward sprint For short bursts:

• Go backwards as soon as possible 15-20 seconds.
• Rest for 60-90 seconds.
• Repeat 5-10 rounds.

This approach continues to demand calorie demand without beating its joints and conventional sprints.

Option 4: Integrate it into your workouts (strength and condition).

Since many of my customers train with limited equipment at home, I often use backwards on foot Preliminary fat Your legs before strength training. This helps you to get more out of movements like Goblet squat without needing an endless rack with dumbbells.

So you can use Hill Walking as part of a structured training:

Training “Buy-in” and “Cash-Out”

• Buy-in: Start your training with a long backward.
• Train: Power or circuit training.
• Payment: End with another long reversing.

Total Rep Conditioning Finisher

• Long back alley backwards
• 50 pushups
• 50 squats

Reverse gass intervals

• Short, faster reversing alley at an aggressive pace (~ 15-20 seconds)))
• Relax (60-90 seconds)))
• Repeat 5-10 times

Try it out – your legs (and knees) will thank you

Retgunger may not be the first to think about when it comes to the leg day, but the advantages speak for themselves: Stronger legs, better balance, more calorie burning and healthier knees.

The best thing about it? It is accessible and easy to start. Try only 2-3 minutes backwards on a treadmill, sidewalk or hill and notice the difference.