Retro Walking: Understand the advantages of returning to the treadmill

In addition to being an extremely democratic exercise that can be done by most people, the walk brings a series of health benefits. “The walk improves cardiovascular health and reduces the risk of diseases such as obesity, diabetes and some tumors, as well as being able to reduce pain and delay the damage to the joint in people with arthrosis”, explains the orthopedist Marcos Cortelazo, a specialist on their knees and sports traumatology and member of the Brazilian society of orthopedic (traumological).

But a new way of this consecrated exercise has gained popularity on social networks and has reached the fans: the back, the retro walk or the reverse walk, held on the treadmill.

“And walking on the treadmill can also bring benefits, depending on your goals. The practice is recommended above all in three situations: rehabilitation, functional training and training focused on the practice of some sports,” says the doctor.

According to the orthopedist Fernando Jorge, a member of the Brazilian Society of Ortopedic and Traumatology (SBOT) and Master in Biomechanics of the Locomotor District (Bioingegnninginging) from USP, the inverse walk helps to improve coordination, posture and balance, as it requires more from your own. “Priviocection is the ability of the body to feel its position and its movements, allowing the brain to learn where the body is located in space,” says the doctor.

Another great advantage of the practice lies in recruiting muscles that are usually not worked during the conventional walk. “The main muscle groups processed during the retro walk are the muscles of the knee tendon, the buttocks and lumbar stabilizing muscles. While we walk in the front we use more quadriceps, basic muscles, such as abdomen and lumbar, ischotibial muscles and buttocks,” says Marcos Cortelazo.

This greater muscle activation, in particular of the legs, is scientifically provenlike this There is also evidence That this type of exercise can improve motor coordination and help rehabilitate lesions in the lower limbs. “It is an exercise that can help in rehabilitation times, because going back does not have the same impact on the joints of conventional walking practices,” underlines Fernando Jorge.

Marcos stresses that the reverse walk can be particularly interesting for athletes who have to improve their skills, people who try to improve their functional skills and as part of the physiotherapy of patients who are recovering from surgical interventions or injuries. “However, in people with difficulties or balance problems, like the elderly, there is the risk of falling, so it is not recommended”, warns the doctor.

But the risk of falling is not the only one, so Fernando Jorge still adds other contraindications: “People with a history of joint lesions, especially in the joints of the knee and ankle, should avoid exercise or at least adapt it. People with pre -existing conditions.

Despite the benefits of the reverse walk, in particular in terms of muscle activation and improvements in coordination and balance, it is important to adopt some treatments to avoid drop and overload in the joints.

“It is important to seek the guidance of a professional to ensure the correct execution of the movement and prevent injuries, especially in the case of beginners or people with physical limits. Furthermore, it is looking for a safe and controlled environment, such as a gym and gradually progressed, starting from short sessions and gradually increasing the duration and intensity of your body”, concludes Fernando Jorge.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.