Nordic walking: how to improve health without shortness of breath and muscle pain

What is Nordic Walking

Scandinavian is calledHealth Benefits of Nordic Walking natural walking using special poles resembling ski poles.

In the middle of the 20th century, the Finnish Recreational Sports Association became interested inA brief history of nordic walking in such a way of movement as a form of fitness training and together with a commercial company has developed special sticks for exercise. They are shorter than ski ones, have a special lanyard-glove that allows you to relax the hand, and are complemented by attachments for moving on the ground, snow and asphalt.

In terms of intensity and effect on the body, Scandinavian walking is a cross between an energetic walk and running jogging, loads not only the legs, but also the muscles of the upper body and does not shock the joints.

Due to its advantages and comfort during training, this activity became popular first in Finland, and then in other countries of Europe and the world.

Who should try Nordic walking

Anyone who is looking for an exceptionally gentle form of fitness that is not capable of harming health.

Those who have not been involved in physical activity for a long time

If you decide to play sports, but severe shortness of breath and muscle weakness prevent you from running or cycling, start with Nordic walking. She is perceivedHealth Benefits of Nordic Walking easier than usual walks, but at the same time better pumps endurance and loads the arms, shoulders and core muscles.

People who are overweight

Unlike running, Nordic walking does not provide the shock load on the joints, which is dangerous if you are overweight. And this is true for training on any surface, be it forest paths or asphalt sidewalks.

At the same time, walking with sticks spendsHealth Benefits of Nordic Walking 18-22% more caloriesthan regular exercise, it helps to lose weight, reduce the percentage of fat and waist circumference.

To old people

Nordic walking is associated with middle-aged and old people, and this is no coincidence. Low stress on joints, natural body movements and a slow pace of work make this type of aerobic training safe and comfortable for people of all ages.

Those who have any medical conditions

Nordic walking is appliedHealth Benefits of Nordic Walking during rehabilitation after coronary heart diseases, suitable for people with peripheral blood supply disorders, chronic neck and lower back pain.

Pole-walking improves the quality of life for those with breast cancer, chronic obstructive pulmonary disease (COPD), Parkinson's syndrome and depression.

However, if you have a serious illness, you should still consult with your doctor before starting training.

How to choose poles for Nordic walking

Sticks are the only thing you need for practicing besides the comfortable one. clothes. Their cost depends on the brand, materials and design and varies between 800-9,000 rubles.

When choosing a specific model, consider several criteria.

Materials

Sticks are made of aluminum alloys or fiberglass with the addition of carbon fibers. The composition of carbon fiber makes the shells lighter and stronger, but at the same time increases their cost. The higher the percentage of carbon, the higher the price of the product.

What to buy

• Poles for Nordic walking with 85% carbon from Gabel, 8 540 rubles →
• Sticks for Nordic walking with 60% carbon fiber from CMD Sport, 2 900 rubles →

Design

There are fixed length options and telescopic folding models with two or three sections. The former are stronger and cheaper, the latter are more convenient for storage and transportation. In addition, telescopic poles can be used for people of different heights.

What to buy

• Telescopic poles for Nordic walking from Kaiser Sport, 3 799 rubles →
• Sticks for Nordic walking from Decathlon, 1 299 rubles →

Length

If you choose a product with a fixed length, you need to consider your height. To do this, you can apply the formula: your height (cm) × 0.68 = stick length. For example, if your height is 170 cm, you will need pieces with a length of 115 cm ± 5 cm.

If it is possible to test the equipment before purchasing, take the poles in arms, fasten the brushes in the lanyards and place the tips next to the feet. If your elbows are bent at right angles, the length is correct.

Lanyard type

Unlike trekking poles, Nordic walking models have special lanyards that resemble gloves. This makes it easier to grip and prevents the projectile from falling out of the palm of your hand when you fully unclench your fingers.

Some models have special lanyard mounts, so you don't need to remove your hand - just press a button and release the part from the stick in one motion.

Availability of tips

Before buying equipment, check if the kit includes attachments for different surfaces: rubber "shoes" for asphalt, deep tread tips for rough terrain and an option for snow resembling ski tips sticks.

How to walk correctly

Nordic walking is a natural movement that requires little or no learning and cannot harm with the wrong technique. Still, there are a few things to consider in order to get the most out of your classes.

Take sticks in your hands, fasten the brushes in lanyards. Straighten and lower your shoulders, straighten your back.

Step forward with your right foot. Step on your heel and roll gently onto the pad. Simultaneously with the step, bring forward your left hand with a stick.

Place the end of the stick on the ground where it was when you brought your hand out in front of your body. Lean on the projectile and move forward to take the next step.

When the body slides forward, straighten your elbow, open your palm and stretch your fingers relaxed.

Continue walking, alternately extending the opposite arm and leg in front of you. Move naturally and without tension, breathe freely.

What mistakes should be avoided in Nordic walking

Technical mistakes will not lead to injury, but they can hinder your progress or cause discomfort. So try to fix them over time.

Movement with the legs and arms of the same name

Some beginners cannot coordinate their movements and put forward the arm and leg of the same name. It does gait unnatural and spoils the pace. To restore the correct pattern, try running a little - the body will return to its natural version by itself.

Clamped hand movement

During the workout, the shoulders should move freely forward and backward. Keep your elbows away from your body, limiting the range of motion of your arms

Sticking sticks into the ground vertically

There is no need to raise the sticks high and put them in front of the foot, like Santa Claus at a matinee. The arms move freely, the sticks are tilted and rest against the ground where you put them when you stretch your hand forward.

Asynchronous work of arms and legs

Such a nuance spoils your pace and prevents the body from moving naturally. To restore the correct work, try to count in your head - "one-two, one-two" - and adjust the movements to this count. Alternatively, turn on music at a brisk pace and practice to the rhythm.

Hunched back

Do not slouch, keep your back straight, do not lower your gaze under your feet - look straight ahead.

How often and for how long to do Nordic walking

In scientific worksHealth Benefits of Nordic Walking, proving the benefits of Scandinavian walking, cardio sessions were arranged from two to four times a week for 20–70 minutes.

The most common protocol is three sessions per week for 30 minutes. You can start with this mode and navigate by feeling. If all is well, gradually increase the duration and frequency of your sessions. Upper bound on training volume does not exist: you can walk as long as you feel comfortable and have fun.

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Have you tried Nordic walking? Let us know in the comments.