Walking or Jogging Backward on the Treadmill

I know it sounds crazy, but it really does work! I have tried this and I felt the different muscles working. I will post a detailed routine tomorrow for those of you who want to try it. I highly recommend starting out slow and wearing the treadmill safety string.

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Walking backward or jogging backward on the treadmill works muscles in an entirely different way than walking forward. This should be done with hands off the side rails. Effects of walking with hands on the side rails totally defeat the purpose of walking backward. 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 backward 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 When Walking Backward on the Treadmill
An able-bodied person -- and this includes older people, large people, and people who are new to exercise can walk backward without holding on. All you need do is start out super slow and get used to it. 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.


Variations of Backward Walking Backward Walking With Incline
Set the incline at 15% and 2 mph, assuming that you are adjusted to walking backward 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% and 2 to 3 mph, alternating with walking forward with a lower incline (or level) for a few minutes, back and forth, for 30 minutes.
Incline low-walk: As you walk, lower your center of gravity so that you’re in a one-quarter squat position. Keep back straight. Do not pitch forward. This will intensify the fire in your quadriceps muscles.


Running Backward on the Treadmill
You can sustain this at 4 mph, and go for briefer duration at faster speeds, whatever challenges you. Think outside the box. Do intervals of 6 to 8 mph backward-jogs for as long as you can, alternating with forward walking (or slower jogging) for a few minutes, for a total of 30 minutes.

Jogging and running backward upgrades athletic performance and adds spice to your routine. Never mind that it might attract attention from other gym members. This is your time, your body.

Article taken from about.com, for more information click here