Good Lifestyle

It is over the time when conventional wisdom told us that we could only lose weight by making high intensity training sessions, such as race, rotation and training camp lessons. Have a coherent walking routine Can not only help you lower books, but it can also improve your overall health.

"There is no doubt that walking ... leads to health benefits which not only support the cardiorepiratory form, but also improve longevity, bone health and reduce the risk of age -related chronic diseases such as hypertension, type 2 diabetes and cancer," Chris Gagliardi , A ACE certified coach , tell Best life .

Of course, there are also ways to set up your walking routine, whether with a weighted vest or an inclination program 12-3-30 Training . But another walking lap is to make waves, and the experts say it can burn serious calories.

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Walking can cause major weight loss.

In addition to all the advantages of regular walking, Gagliardi says that walking back (sometimes called retro walking) "can also improve balance, walking speed and cardiorepiratory shape to a greater measure". In addition, this can greatly facilitate weight loss.

When you try to lose weight, many people assume that everything is a question of cardio and torchage as many calories as possible during the shortest. But jumping on strength training is a big mistake.

"Lifting weights or performing other resistance exercises helps you build a muscle mass," explains the Medical system at the University of Maryland . "As your muscle mass increases, your metabolism, which is essential to burn calories."

"When we take the time to develop this muscle, we can also develop a higher metabolic rate," they continue. "It means burn more calories even when you don't exercise."

And walking back is a great way with a low impact to increase muscle mass.

"Reversely uses more of your gluteal muscles, quadriceps and your hip flexors than of the front walking", physiologist of the exercise Jordan Boreman , Ms, tells Cleveland clinic . "Your contact points through your legs and your ankles receive an additional challenge because they must help you balance."

Ralting back is also a completely different sensation from that of your body, which defies your muscles and increases your heart rate. To assess the intensity of a training, experts use something called the metabolic equivalent of the task (MET), calculated by the energy expenditure of which a given activity requires.

"Moderate walking represents about 3.5 meters and the reverse is 6 meters," explains Boreman. "It tells us that walking back requires much more energy - and therefore it can burn more calories."

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Reverse is also beneficial for those with joint pain or arthritis.

"Compared to walking forward, a retro walking program can lead to a greater reduction in pain and functional disability and improving the functionality and strength of quadriceps in people with knee osteoarthritis," explains Gagliardi.

Indeed, walking backwards your quads more than when you advance, which can help strengthen the knee.

Kristyn Holc , physiotherapist at Atlantic sports health physical therapy In New Jersey, says American scientist This walking "also relieves the pressure on the inside of the knee, where many elderly people develop arthritis".

In fact, a 2019 study published in the journal BMC musculoskeletal disorders found that a six -week retro walking program "has led to a greater reduction in pain and functional disability and improved quadriceps muscle strength and performance in people with knee osteoarthritis" compared to those who have advanced.

Other studies suggest that walking can Reduce lower back pain and walking back on a steep slope can relieve symptoms of plantar fasciitis .

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How to safely try to walk back:

If you want to go back, decide first if you will be comfortable outside or on a treadmill with something to keep.

If you walk outside, Cleveland Clinic has some security advice:

• Avoid crowds so as not to enter people that you cannot see (and possibly lose your balance or your fall)
• Avoid the uneven terrain and walk only on flat and smooth surfaces
• Start slowly (in one or two minutes' fights) so that your body can get used to it

As of treadmill ,, Andrew White , CPT, personal trainer and founder of Gym Pro garage , previously told Best life That you will want to start at a low to moderate speed.

"Hold your hands on the start to get your balance. Return back, starting with slow and deliberate steps, gradually increasing the pace as you become more comfortable," he advises.