Treadmill Workouts
Treadmill Workouts: Walking Backwards on the Treadmill, Sidestepping and Lunging
Walking backwards or jogging backwards on the treadmill works muscles in an entirely different way than walking forwards. This should be done with hands off of the side rails.
From time to time I see people walking backwards on the treadmill, but always holding on. What’s the point of walking backwards if you’re going to hold on? Skeptics will say it’s a smart idea to keep from falling off. But folks, you are not going to topple off if the speed is set at 1 mph! And if you must go this slowly to start, then be humble and do it.
Instead, people don’t want to be seen walking super slow (even backwards), so they set the speed too fast and then hold the side rails. This is worthless. The whole point of walking backwards is to challenge your body, including neuromuscular system, in a whole new way. This cannot be accomplished while holding on, ever.
Effects of walking backwards
Hands on the side rails totally defeat the purpose of walking backwards. When you let go, your postural muscles are forced to take serious action. So are your legs, hips and the muscles that control your ankles. That’s why walking backwards at faster speeds, without holding on, will condition your feet for inline skating. It will also dramatically improve your balance, even if you must start out at 1 mph.
Start slow if you’re afraid of falling off during your treadmill workouts session.
An able-bodied person — and this includes older people, large people, and people who are new to exercise — can walk backwards without holding on.
All you need do is start out super slow and get used to the treadmill workouts. When you feel adjusted, increase the speed in 5/10 of a mile-per-hour increments. Many individuals, depending on their fitness or coordination level, will quickly be up to 4 mph without clinging on.
At these faster speeds, you will clearly feel muscles working that do not get tapped during forward walking. Expect improvement in sports performance, step classes and other venues in which balance is challenged.
Variations of Backward Walking
Backwards walking with incline
• Set the incline at 15 percent and 2 mph, assuming that you are adjusted to walking backwards level without holding on. You will soon feel a nice burn in your thighs.
• If you can go faster, do that for an intense thigh burn. Now, if you can’t last longer than a few minutes, that’s perfectly fine.
• Do brief intervals at 15 percent/2 to 3 mph, alternating with walking forward with a lower incline (or level) for a few minutes, back and forth, for 30 minutes.
| 1 2 3 |