Go backward for a better burn
Have you ever seen someone go backwards on a treadmill? I'm sure you have, and you may have thought to yourself, "What is that idiot doing?!" Well, according to researchers from South Africa, they are not idiots after all. In fact, you may consider doing some backwards cardio from time to time — especially if you're getting over a knee problem.
The researchers had 39 subjects with various knee injuries follow a rehabilitation program that involved either forward- or backward-pedaling on the treadmill and elliptical machines. They reported at the 2011 Annual Meeting of the American College of Sports Medicine that the group going backwards increased their aerobic capacity by 10% more than the forward group. The backward group also increased their quad and hamstring strength more than the forward group.