Can you lose weight by running backwards?
Running backwards also has a certain weight loss effect. When running backwards, the number of open capillaries is more than double that of normal running. When running at the same speed, running backward consumes about 23% more body heat and oxygen consumption increases by 27% than running forward. The blood circulation is accelerated, which requires more energy, so the excess fat in the body will be easily consumed. So to a certain extent, running backwards can play a role in losing weight.
What are the advantages of running backwards?
1, muscle balance running backward can strengthen the muscle groups that are not used in normal running methods, and can improve the activation of muscle groups at the back of the body, such as gluteal muscles, calves and the back of thighs. Improving muscle imbalance can improve sports performance and reduce the risk of injury.
2, improve physical fitness At the same speed, running backwards consumes 30% more energy than running forward. As a result of a study, a group of young women replaced the original six-week exercise content with the training method of running/walking backwards, and finally lost about 2.5% body fat. In addition, their physical fitness was tested by normal running, and the results also showed that their maximum oxygen uptake (VO2Max) also increased significantly.
3, effectively prevent hunchback running backwards is not like normal running, but the body center of gravity is moving backwards. The center of gravity is the most important factor in human posture. When running backward, the center of gravity moves to the heel, the spine tends to be straight, the body leans forward, and the curvature of the lumbar spine decreases, which can correct bad postures such as hunchback.
4. Eliminate exercise fatigue. Running backwards can also relieve the fatigue of quadriceps femoris and other hip muscles. After running for a long time, the fatigue of hip flexors will make people feel tired of running. Running backwards can relax hip flexors and eliminate fatigue during exercise.
What's the point of running here?
1, when running backwards, the way to master the balance mainly depends on the feeling, and often look back. Therefore, it is best for beginners to practice on the treadmill or other places with few obstacles. You can try to walk backwards first, and then practice running backwards on the basis of skilled walking backwards, so that you can master the skills of running backwards faster.
2, it is best to find a partner to do it together, one person runs, the other person runs backwards, in case of accidental fall. When practicing in the playground, be careful not to occupy the track of other runners and stay away from people who play football or engage in other sports. People who are weak or have difficulty in moving their legs and feet should not practice running backwards to avoid wrestling and accidents.
3. Keep an appropriate speed. Don't be eager for quick success at the beginning, and take the next step after each step. Don't worry, avoid wrestling, and then speed up after you are proficient.
4. When you start practicing, you can look back more and master the road behind you. After the sense of space and direction is improved, you can reduce the number of times you look back.
What's the harm of running backwards?
1, frequent accidents
Because you run backwards, you can't always look at the direction of progress, you can't avoid obstacles on the road in time, and you are prone to fall and accidents.
2. Dizziness may occur.
In order to prevent obstacles behind, it is inevitable to turn your head or twist your waist from time to time. When the neck rotates, the carotid artery will be compressed, the lumen will be narrowed, and the blood flow will be reduced, resulting in reduced blood supply to the brain, hypoxia and dizziness.