Find out why many athletes choose to run backwards and how this cardio approach benefits from modern aerobics. A large number of people on the planet have problems with being overweight. It is no coincidence that various techniques and additives that allow you to burn fats are now very popular. Some people quickly manage to get rid of extra pounds, while others are forced to put in incredible efforts for this. To make it easier for them, scientists continue to search for the most effective method of losing weight. One of these was the reverse run, which may seem strange to you. Let's find out what running back can do - good or bad.
Reverse running and losing weight
Scientists from the UK are confident that running backwards is very effective. They claim that running back is beneficial for weight loss and is not harmful at all. For many, this assumption may seem funny, but it is difficult to argue with science and it is worth trying.
At the same time, the founders of reverse running are not the British explorers, but the marathon runner Karl Twumi. He hypothesized for a long time that running backwards could be beneficial, and British scientists have proven this in their research.
It should be said that running back is useful not only for losing weight, but also harmless to the joints. You probably know that during classic running, the knee joints are subjected to a fairly strong shock load and this is dangerous for them. When a person uses reverse running, the shock load on the joints is negligible. In addition, it has been proven that this type of running allows you to burn 20 percent more calories in comparison with the classic one.
British researchers have calculated that the calorie expenditure of a 400-meter return run (the size of a standard stadium treadmill) is equal to the calorie expenditure of a classic six-lap run, or 2,400 meters. Moreover, for effective fat burning, you do not need to run and you can just walk. Scientists have made corresponding calculations of energy expenditure for reverse walking. If you only walk a hundred steps with your back forward, you will consume as many calories as walking a thousand steps apart. Of course, running is more efficient, but you can try reverse walking as well.
It is clear that after the publication of these research results, almost all people were surprised, but today more and more Britons are actively using reverse running, the benefits of which are proven, but there is no harm. It should be noted that scientists have already paid attention to the reverse run, and this happened in the seventies of the last century. Then such training was recommended to athletes during the rehabilitation period after injuries. After serious injury, many types of physical activity are prohibited, but athletes need to get back in shape as soon as possible. Reverse running was most commonly used after injuries to the back and knee joints.
In our country, reverse running has not yet gained popularity and not many people know the results of research by scientists from the UK. But in the West, this type of cardio exercise is becoming more and more popular. Moreover, reverse running became so popular that it was decided to create a back-forward marathon federation. Currently, active preparations are underway for the first major tournament.
Probably, reverse running at a certain time will become popular with us, because it is not distinguished by high technical complexity. Although at first there will certainly be some discomfort, because you need to constantly turn your head. For this reason, you should probably start your workout by walking backwards, gradually moving on to running.
Evening jogging for weight loss
After considering the benefits of reverse running and talking about its benefits and dangers, I would like to talk about classic running, namely the most favorable time for jogging. Many people prefer to jog in the morning, but scientists have proven that running in the evening is most effective. Let's figure out what this is connected with.
If we talk about the difficulties of jogging in the morning, then most of you understand that before work it is quite possible to force yourself to wake up earlier and go jogging. In addition, jogging in the morning can significantly reduce your performance, which is completely undesirable before the start of a new work day. But in the evening, a light jog can be a great way to relieve stress that has accumulated during the day.
If you decide to start jogging in the evening, then you should remember that you should not overload the body so as not to disrupt your sleep pattern. It is worth starting with ten or a maximum of fifteen minutes of running. Then you can gradually increase the running time, while observing the state of your body. At the same time, you should not run in the evening for more than half an hour.
Very often people go running only after they have come home from work, have a snack and rest. But this is not very useful for the body, which has already switched to rest mode and jogging can become significant stress for it. Thus, the optimal time for evening jogging is in the range from 19 to 22 hours. At this time, the body has already calmed down and you can relieve the remaining stress, but at the same time it has not yet entered the phase of passive rest.
If morning cardio is recommended on an empty stomach, then you should not do this in the evening. At the same time, you should not eat too much if you are going to then run. An excellent example for a meal before an evening run is an omelet with boiled chicken or meat. If you don't want to have dinner, then fruits and vegetables are fine too.
But the warm-up before the evening run is also necessary, as well as before the morning. It should be noted that if you are going to play sports all the time and it is not for you a momentary hobby or a tribute to fashion, then a warm-up should become an indispensable element of any workout. Since you are going to run, your warm-up should focus on your legs. A jump rope works very well for this. Also, don't start running right away. Walk at a pace, gradually increasing your speed, and then start running.
We have already said that in the evening there is no need for serious loads and run on flat terrain. It is very good if there is a park near your house and there you can run. This saves you the trouble of inhaling exhaust fumes from cars. By the way, it is worth keeping away from the busy traffic.
No matter what time you jog, it is very important to monitor the rhythm of your breathing. During physical activity, the body consumes a lot of oxygen and therefore breathing is very important. Often, when there is a lack of oxygen, people begin to breathe through the mouth, believing that this way they will be able to eliminate the oxygen deficiency. But in practice, the situation is completely opposite. Always breathe through your nose and this way you can maintain the rhythm you need and fully provide the body with oxygen.
Today you have learned both the benefits of reverse running and the absence of harm to the body with this method of movement. If you do not want to start using this, which is still an exotic type of cardio exercise for us, then you may be interested in evening jogging.
How to run with benefit, and not harm to health, see this video:
