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"&amp;lt;p&amp;gt;You may have seen the recent headlines about the physiological benefits of pedaling backward in indoor cycling\u2014and thought, \u201CGee, that sounds like something fun and different!\u201D Before you get too excited about going in reverse, here\u2019s what you need to know about the study that engendered the media attention: It was done with one particular bike model\u2014the Cascade CMXRT recumbent exercise bike\u2014which offers resistance when the pedals are turned in both directions, forward and backward. Most stationary bicycles don\u2019t do that.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;The Research 411&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;a href=&amp;quot;http://www.acefitness.org/prosourcearticle/5401/moving-forward-by-pedaling-backward-ace&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;externalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;In a pair of studies, researchers at the University of Wisconsin\u2014La Crosse&amp;lt;/a&amp;gt; had 16 healthy participants pedal forward for 15 minutes then backward for 15 minutes\u2014or vice versa\u2014at various levels of &amp;lt;a href=&amp;quot;https://www.verywell.com/exercise-instructor-vocabulary-1958321&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;perceived exertion&amp;lt;/a&amp;gt; (between 11 and 15 on a 20-point scale) on the Cascade CMXRT recumbent exercise bike. The researchers monitored the cyclists\u2019 physiological responses including their heart rate, oxygen consumption (VO2), calorie expenditure, and muscle usage. Overall, the participants\u2019 heart rates were 8 beats per minute higher while cycling backward than forward, and their oxygen consumption and calorie expenditure were 8 percent higher while riding in reverse at every workload intensity, as well. There was also greater activation of three quadriceps muscles during the backward pedaling.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;The researchers point out that pedaling backward offers a way to freshen up a workout and change the way the muscles are used. The idea is that just as weight-lifters sometimes change their grip from wide to narrow to target muscles differently, cyclists can challenge their muscles in new ways by pedaling in a different direction. The benefit of this, according to the researchers, is that by pedaling backward cyclists can improve their quadriceps strength for regular cycling.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;Why Pedaling Backward Is Risky Business&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;But here\u2019s the hitch\u2014and it\u2019s a big one: Most stationary bicycles\u2014including the ones people ride in indoor cycling classes\u2014are not designed to be pedaled in both directions. Which means it\u2019s a risky practice for you and the bike. For one thing, pedaling backward on \u201Ca fixed gear bike can be tough on the knees,\u201D notes Cedric X. Bryant, Ph.D., chief science officer of the &amp;lt;a href=&amp;quot;http://www.acefitness.org/&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;externalLink&amp;quot; data-ordinal=&amp;quot;3&amp;quot;&amp;gt;American Council on Exercise&amp;lt;/a&amp;gt;. And you want to take extra steps to &amp;lt;a href=&amp;quot;https://www.verywell.com/protect-your-knees-with-indoor-cycling-1958343&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;4&amp;quot;&amp;gt;protect your knees with indoor cycling&amp;lt;/a&amp;gt;.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Plus, if \u201Criders try to stop the flywheel while pedaling backward, the compressive forces on the knee joint can be sufficient enough to tear cartilage or the meniscus,\u201D according to &amp;lt;a href=&amp;quot;http://www.spinning.com/en/spinning_program_faq&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;externalLink&amp;quot; data-ordinal=&amp;quot;5&amp;quot; rel=&amp;quot;nofollow&amp;quot;&amp;gt;Spinning\u00AE experts&amp;lt;/a&amp;gt;. Add to these risks the possibility that pedaling in reverse can damage many stationary bicycles and possibly even unscrew the pedals from the crank arm, and it\u2019s just not worth taking a chance.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;&amp;lt;strong&amp;gt;The Bottom Line&amp;lt;/strong&amp;gt;&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Unless you have the opportunity to ride the Cascade CMXRT recumbent exercise bike, stick with pedaling in the forward direction. On most bikes, pedaling backward is considered &amp;lt;a href=&amp;quot;https://www.verywell.com/indoor-cycling-taboo-moves-1958406&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;6&amp;quot;&amp;gt;a taboo move&amp;lt;/a&amp;gt; for the reasons previously stated. If an instructor tells you to do it in a cycling class, tune him or her out because now you know better; this is one instance when you shouldn\u2019t &amp;lt;a href=&amp;quot;https://www.verywell.com/should-you-pay-attention-to-the-instructors-cues-1958296&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;7&amp;quot;&amp;gt;heed an instructor\u2019s cues&amp;lt;/a&amp;gt;. The best and safest way to continue making forward progress with indoor cycling is to pedal exclusively in the forward direction. \u00A0\u00A0\u00A0&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/the-pros-and-cons-of-pedaling-in-reverse-1958275>