Outdoor aerobics are much more effective than in the gym. You can practice anything. For my taste, these are: Nordic walking, Cross-country running and Mountain biking, which are ideal for interval snatching. A little about Nordic walking:
Nordic walking. Surprise from Scandinavia
Nordic pole walking is a form of physical exercise, walking in the fresh air with a pair of modified ski poles. In the late 1990s, it became popular all over the world. There are also names such as Nordic walking and Finnish walking.
Nobody knows where skis were born. However, who would argue that the world's most avid skiers are Scandinavians? At first we went skiing and only then began to slide using sticks. The custom of skiing is so deeply ingrained in Scandinavian use that even in summer the Scandinavians began to walk, relying on ski poles. And this is not an example more convenient when it comes about long transitions with a large difference in elevation. Thanks to the poles, the upper body is connected to walking, and this optimizes and facilitates movement, especially uphill. Today, fitness gurus have announced Scandinavian walking as a fundamentally new type of aerobics. To master such aerobics is as easy as shelling pears: stick sticks into the ground in a winter manner, that's all. It is said that walking sticks must be special. But this is a clear overexposure. Ordinary skiing works. Scandinavian walking is a really interesting sport. All you need besides sticks is a pair of sturdy boots and a bottle of water. American bodybuilders immediately fell in love with the new sport and widely use it instead of boring traditional aerobics, especially since climbing the mountain becomes a real athletic challenge. Everyone knows that fat during aerobics "burns" in contact with inhaled oxygen. So, Scandinavian walking, like aerobics, is an order of magnitude more effective than the one in the gym. After all, there is always more oxygen in the open air, forest or mountain.
The main thing to remember is that when doing Scandinavian walking, the load on the body is greater than during normal walking. Therefore, in order not to harm the body with excessive loads, it is necessary to control well-being during and after Scandinavian walking. Especially in people with various health problems.
The control of well-being is the same as when exercising with other types of aerobic exercise associated with aerobic load, since there are contraindications for Nordic walking. Advice for those with deviations in health: count the pulse, measure blood pressure before and after training. For better control, keep a diary of achievements and blood pressure readings. Your inner well-being will be the best advisor for you. If Nordic walking is fun, then you are well on the way to doing walking. A good release of the hormones of joy, which are produced during Nordic walking, tone up not only in this moment work, but also energize for the next day or two. Your well-being, like a litmus test, will help you to be in the correct mode and make timely adjustments to your Nordic walking classes.
Scandinavian walking is recommended as one of the types of rehabilitation for people suffering from high blood pressure, if there are no contraindications. Therefore, as we found out, the load during Nordic walking is always higher, which means that it must be increased extremely carefully, slowly, recording your achievements in a self-control diary.
Pros of doing Nordic walking.
Nordic walking maintains muscle tone in the upper and lower body at the same time.
- Trains about 90% of all muscles in your body.
- Burns up to 46% more calories than regular walking.
- Reduces the pressure on the knees and spine when walking.
- Improves the work of the heart and lungs, increases the heart rate by 10-15 beats per minute compared to normal walking.
- Ideal for correcting posture and solving neck and shoulder problems.
- Helps to climb the mountain.
- Improves balance and coordination.
- An effective exercise for athletes who need constant training of the cardiovascular system and endurance.
- Returns people with problems of the musculoskeletal system to a full life.
- It does not require special training - anyone can practice Scandinavian walking.
- During aerobic exercise of Scandinavian walking, almost all muscle groups work - legs, thighs, arms and shoulder girdle, abdomen. In addition, the muscles of the neck, chest and back develop, which is especially important for those who sit at the office all day at the table.
- This is an excellent prevention of osteoporosis! In addition, during the Scandinavian walking with ski poles, the musculoskeletal and vestibular apparatus, the cardiovascular system are strengthened, the body is hardened, and immunity is increased. Walking with poles helps to cope with neurasthenia and insomnia, relieves nervous tension, improves sleep and well-being, and increases efficiency. Therefore, psychiatrists recommend Nordic walking with sticks to patients with depression.
- More calories are burned than with normal walking - due to working hands.
- Poles reduce the stress on the joints, which is essential for people with problem knees.
- For fans of Scandinavian walking, blood viscosity decreases, therefore, the risk of thrombosis and heart attacks decreases.
- For fans of Scandinavian walking, metabolism is activated, fat metabolism is accelerated, and the level of endorphins in the blood rises 5 times!
Forward to the heights of excellence. Walking equipment:
I advise you to choose special sticks (nordics), clothes, shoes that are comfortable and appropriate for the season. Nordics can be purchased only in a specialized sports store.
There are two types of sticks: fixed length and telescopic. Nordics can be distinguished by the materials from which they are made from: aluminum, aluminum with carbon, 100% carbon poles, carbon fiber with carbon. For convenience, they all have hand restraints.
According to the recommendations of experts, the height of the sticks depends on your height. Sticks are selected according to a simple formula: multiply the height by a factor of 0.68 (± 5 cm).
Example:
Height 180 cm
The length of the sticks is (180 * 0.68), which is 122 cm (± 5 cm).
It must be borne in mind that the higher the length of the sticks, the greater the load on certain muscles body. Using poles of the wrong length can place undue stress on the knees, ankles and back.
Nordic walking technique:
When walking, we stand on the heel, and then on the toe;
one arm is extended forward and slightly bent at the elbow, while the stick is held at an angle;
the other hand is at the level of the pelvis and stretches back;
repeat.
How to breathe correctly when Nordic pole walking?
Breathing is one of the most important physiological processes during power loads. Proper breathing is one of the most important conditions for exercising. BUT there are no such serious restrictions for Nordic walking. That is why it has become so widespread among the masses.
Everything will happen naturally, as with normal walking. We breathe through the nose. With an increase in the rate of movement, inhale through the nose, exhale through the mouth. Throughout the lesson, we try to keep breathing calm and even. Remembering school years and physical education teachers. The rules that he mumbled in the classroom. Inhalation and exhalation should be 1: 1.5-2, that is, inhale in two steps, exhale in three to four steps. We use the military methods of preparation - talking with an interlocutor, singing a song, etc. From the outside it is funny, in fact, it improves ventilation of the lungs, more blood saturation, better burning of subcutaneous fat, and an increase in endurance.
How to use Nordic walking?
Look for an uphill climb 250 meters long. Climb up at a medium pace. Go downstairs without stopping. Get some rest and start climbing again, but at a faster pace. While accelerating, alternate ups and downs for 20 minutes. Then arrange a "hitch" in the form of 5-10 minutes of walking on a flat surface.
The site provides background information for information only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. A specialist consultation is required!
What is Nordic pole walking?
Nordic walking with sticks ( Nordic walking, nordic walking , Finnish walking) - a kind of amateur sports, which is a hiking trip, during which, when walking, they lean on special poles, the appearance of which vaguely resembles ski poles.This is a relatively new, gaining popularity type of health-improving physical culture, which was patented by the Finn Mark Kantan in 1997 under the name "original Scandinavian walking".
The idea of walking with sticks itself belongs to Finnish skiers, who initially used ordinary ski poles. Subsequently, it turned out that athletes who trained intensively in the summer by walking with poles, received significantly better results in skiing in winter.
With the light hand of athletes, walking with sticks began to spread in Scandinavia, and then in North-Western Europe, gaining particular popularity in Germany, where special tracks were created for this sport.
The author of the patented name, Mark Kantan, developed and published the first manual on the original Nordic walking, and significantly modified the structure of the poles. Thanks to his inventions, the popularity of walking with sticks made a new round - the original form of physical culture became widespread in many countries of the world.
How is Nordic Race Walking beneficial?
It should be noted that a great contribution to the popularization of the new amateur sport was made by German doctors, who published serious studies indicating the high health potential of Scandinavian walking.The fact is that when walking with poles, the muscles of the back and shoulder girdle are very well trained, while, for example, when running, the muscles of the upper half of the body are not much involved. Scientists have calculated that with Nordic race walking, about 90% of all muscles in the human body receive an increased load, and only 70% with normal walking.
On the other hand, support on poles reduces stress on the knee and hip joints, as well as on the heel bones. This circumstance makes it possible to successfully use Scandinavian walking for diseases of the joints of the lower extremities, heel spurs, gout, etc.
Since Nordic walking uses more muscles, it burns energy almost one and a half times more than regular walking walking. Therefore, walking with sticks is recommended for people who are prone to obesity and / or are obese.
The high energy intensity of Scandinavian walking contributes to the training of the heart muscle (increases the heart rate by 10-15 beats per minute).
Scientific research has shown that pole walking trains balance and coordination, and is also ideal for improving posture.
Since Nordic walking uses the muscles of the upper half of the body, it, unlike the usual walking step, increases the respiratory volume of the lungs by more than 30%.
Published clinical studies show that in patients who regularly engage in this type of health-improving physical culture, the level of cholesterol in the blood decreases, intestinal function improves, metabolism is normalized, toxins are eliminated faster, which generally contributes to the overall rejuvenation of the body.
Last but not least, Nordic walking provides more comfort when hiking, as you can lean on poles when climbing a mountain or for short stops.
The benefits of Nordic walking for various diseases
Today in Germany, Nordic walking with sticks is included as an obligatory element in almost all rehabilitation courses conducted after injuries and operations on the musculoskeletal system.So, for example, thanks to this type of physical therapy, patients with prosthetic hip joint in clinics in Germany, within a month after the operation, they completely return to their usual rhythm of life.
In addition, this type of health-improving physical education is especially indicated for the following diseases:
- osteochondrosis;
- lung diseases (especially good for bronchial asthma);
- chronic back, shoulder and neck pain;
- psychological problems (neuroses, depression);
- overweight and obesity.
- osteoporosis;
- atherosclerosis;
- arterial hypertension .
Contraindications
Nordic pole walking is almost universal - it suits people of all ages, genders and fitness levels.There are no contraindications to Nordic walking as such. Of course, walks should be postponed in cases where bed or semi-bed rest is indicated (acute infectious diseases, exacerbation of any chronic ailments with severe pain, etc.).
In the presence of serious diseases of the cardiovascular system (angina pectoris, hypertension, etc.), it is advisable to consult with your doctor before starting training.
Regardless of your health condition, you should gradually increase the workout load. For Nordic walking classes to have a positive effect and not bring unpleasant sensations, beginners need regular training, quality equipment and a good instructor.
Nordic walking technique with sticks
The Nordic pole walking technique has been described by recognized sport gurus as natural. Indeed, it strongly resembles ordinary walking: the arms, legs and body move freely and synchronously: the left arm and right leg forward, then the next step is the right arm and left leg forward, etc.When walking, you should first stand on the heel, and then on the toe, while the movements should be smooth, without unnecessary jerks.
As with any travel, when Nordic walking, the main thing is to take the first step: while one arm is slightly bent at the elbow and pulled forward, making sure that the stick is at an angle, and the other arm, bent at the elbow, is held at the level of the pelvis and send back.
The pace of Scandinavian walking, as a rule, is somewhat more intense than the usual walking one. In this case, the amplitude of hand movement determines the step width and, accordingly, the total load on the muscles of the body.
With a decrease in the span of the arms, the step is made smaller, and the load decreases, and if it is necessary to make the walking more intense, the amplitude of movement of the arms is increased. It is important from the very beginning to choose the correct walking intensity that would give the most significant result.
The Scandinavian walking technique provides different options: you can alternate between slow and fast walking, wide and shallow strides. Short runs and breaks for rest or exercise with walking sticks are also possible.
For lovers of increased physical activity, special weights for sticks are provided.
Nordic walking: what will happen to your body if you walk 5 km or more every day - Video
Nordic walking technique with sticks - video
How to walk properly with Nordic walking?
How often are the classes held?
Nordic walking instructors advise adhering to a standard training regimen: at least 2-3 times a week with a walk of 30 minutes or more.It should be noted that many stick-walking enthusiasts testify that they were approached by a daily workout regimen with a walk duration of about an hour. This rhythm of Nordic walking provides a daily boost of energy.
Beginners can start with 15 minute walks, after 3-4 days. The rate of increase in the frequency and duration of training depends on the initial state of the body. In no case should you bring yourself to exhaustion.
The first rule of Scandinavian health walking is that each lesson begins with a warm-up.
Warm up before walking. Warm-up exercises are well documented in published manuals on Nordic walking techniques. They involve all muscle groups and the use of walking poles. We present the most popular and simple exercises. For beginners, this warm-up will be enough to get ready for the actual Nordic walking.
Exercise 1
We take a Nordic walking stick at both ends and raise it above our head. We make successive inclinations to the right and left.
Exercise 2
We put one leg forward. We make a bend forward, and at the same time we direct our hands back. Then we bend back and direct our hands forward. After making a few bends, put the other leg forward, and repeat the exercise.
Exercise # 3
We pick up walking sticks. We slightly move our hands back, so that the ends of the sticks rested slightly behind. With an emphasis on the sticks, we do squats. Instructors advise doing at least 15 squats (of course, beginners should start with 3-6 squats, and then gradually increase their number).
Exercise 4
We lean on the stick with our right hand, bend the left leg at the knee and grab the ankle with our left hand. We try to bring the ankle to gluteal muscles... We stop in this position for 10-20 seconds. We stand straight. Then we do the same exercise with the ankle of the right leg.
Exercise # 5
We put both poles for Nordic walking in front of us at a distance of a slightly bent arm, shoulder-width apart. We stretch one leg forward and put it on the heel, lift the toe up. We gently bend the other leg at the knee and bend forward. We keep our back straight without bending. We linger in this position for 15 seconds. Then we repeat the exercise, putting the other leg forward.
Exercise 6
We take both sticks in our hands, and slightly move our hands to the sides. Then we direct our hands back and up. Raise the sticks behind your back until you feel the muscle tension. We perform the exercise smoothly, without jerking.
Exercise 7
Both walking sticks are in hand. We make a bend forward and rest on the sticks with straight outstretched arms. We bend several times, leaning on the sticks.
Exercise 8
We take a Nordic walking stick in one hand, raise our hand up and, bending at the elbow, throw it over our head so that the stick is behind our back. We intercept the lower end of the stick with the other hand, placing the hand behind the back at the level of the pelvis. Raise the upper arm up until we feel the tension in the muscles of the lower arm. Repeat the exercise by swapping hands.
It should be noted that this basic set can and should be supplemented with your own exercises over time, since everyone has individual needs for warm-up.
Scandinavian walking training and correct breathing rhythm
Having familiarized yourself with the Scandinavian walking technique and having done a warm-up, you can start the first walk. Before starting to walk, be sure to check the condition of the bindings and adjust the length of the straps holding the poles in your hands.As for the breathing methods during Nordic walking, there are no clear rules and restrictions. You can talk to companions, which, of course, will break the rhythm. However, the most important thing is that you enjoy your activities.
It is advised to start breathing while walking as usual, that is, through the nose. But Nordic walking is quite an energy-intensive sport, so very soon you will have to start breathing through your mouth. This is perfectly acceptable.
Nordic walking instructors advise, if possible, to adhere to the breathing rhythm with an inhalation-exhalation ratio of 1: 2, that is, inhale in two steps, and exhale in four more steps.
How do Nordic walking lessons end?
After completing the walk, you should do a few deep breaths and regular exercises to help stretch the muscles of your back, hips and calves. Relaxation exercises are done in slow motion and should not be too long.After returning from a Nordic walking lesson, it is very useful to go to the sauna or steam bath. If this is not possible, then a warm relaxing bath is fine. It is necessary to warm up the muscles well so that they do not hurt after the first workouts.
What equipment do you need for Nordic walking?
An obligatory element of equipment for Nordic walking is special poles with tips.It should be noted right away that regular ski poles will not work as they are much longer. An incorrect length increases the load on musculoskeletal system especially on the back, knees and ankles.
Other distinctive feature poles for Nordic walking - the presence of special straps that resemble gloves with cut-off fingertips. Such a device helps to push off the sticks without squeezing their handle, and thus prevents calluses on the palms of the hands.
The sticks end with a sharp spike that helps when walking on snow, ice, paths and other relatively loose surfaces. A special rubber tip is used for walking on asphalt and concrete. When walking on a hard surface, rubber wears off quickly enough, so the tip has to be changed frequently.
Shoes and clothing are not prescribed by the rules of Scandinavian walking. Ordinary, well-fitting sneakers and a comfortable tracksuit are fine. However, there is a wide range of special equipment for walking with sticks on the market.
Choosing poles for Nordic walking: what to look for
Attention?
Telescopic and monolithic poles
According to the structure of the shaft, telescopic (sliding) sticks for Scandinavian walking are distinguished, and monolithic (fixed length). There is no consensus among fans of Nordic walking as to which type of pole is best for walking. Both telescopic and monolithic poles have their own advantages and disadvantages.
Telescopic Nordic walking poles are convenient in that they can be easily adjusted to the height of any family member. They are especially good for children as they can "grow" with their owner.
Another important advantage of folding poles is their comfort during transportation, they are very convenient to take on long journeys.
In addition, telescopic Nordic walking poles are generally much cheaper than monolithic models.
The disadvantage of folding sticks is their much lower reliability: the clips can become unusable when water or sand penetrates, and they often freeze in winter.
A damaged retainer leads to the appearance of extraneous sounds and vibration. Pay attention to this immediately because the stick can suddenly collapse and cause serious injury.
Monolithic (fixed length) Nordic walking poles are safer. In addition, they are much lighter and easier to handle. Therefore, experienced instructors, as a rule, advise their students to purchase fixed-length sticks first.
It should be noted that both monolithic and telescopic poles for Nordic walking are low and High Quality however, among the high-end poles, you will not find folding models.
Carbon sticks
The shaft of Nordic walking poles can be made of aluminum alloys, carbon (carbon fiber) or composites containing carbon and glass fibers.The advantage of carbon poles is that they are strong, lightweight, and so resilient they spring on their own.
Telescopic sticks of budget models are made of aluminum alloys. There are folding models with a composite carbon shaft, but they are quite expensive.
An important characteristic of composite carbon nordic walking poles is the carbon index, which reflects the percentage of carbon fiber.
For newbies the best choice there will be carbon poles with an index of 20 to 30%. Walking poles with a lower carbon fiber content will be unreliable, while those with a higher one will be too stiff.
When choosing poles for Nordic walking, pay attention to the handle and lanyard (mount)
Mid-range Nordic walking poles tend to have very comfortable grips, rubberized or made of a material that resembles natural cork.The lanyard is a fastening similar to a glove with cut fingers. A good mount has a special system that allows you to quickly detach the stick and free your hand to, for example, answer an unexpected phone call or take a good picture.
Pole tips
Each nordic walking stick has a spike at the end. It is made from a super strong material called tungsten carbide. This thorn is also called a claw - it can be freely stuck into the soil or sand, and it will neither slip nor get stuck. The best Nordic walking poles have a set of removable spikes that can be used for different surfaces (snow, ice, soil).
Of course, the claws are not suitable for walking on asphalt, so the set includes special "boots" - removable rubber tips. Sometimes Nordic walking poles come with plastic boots - they are much worse.
Rubber tips are quickly erased, therefore, regardless of the price of sticks, you should get a set of spare "boots".
Choice of poles for Nordic walking - video
What brands do Nordic walking enthusiasts prefer?
Exel Nordic Walking Poles
Exel, a Finnish company that founded the International Nordic Walking Federation, produces carbon fiber sticks. This is the most popular company, famous for its connection with the history of the development of Scandinavian walking, the ease and convenience of equipment, an almost lifetime guarantee of the pole shaft and the release of innovative products.Ergoforce
Ergoforce Nordic walking sticks have gained wide popularity due to the combination of relatively good quality and low price.The Taiwanese firm Ergoforce produces telescopic (sliding) poles that are easy to adjust in height (suitable for people with a height of 154 to 206 cm). Not a bad choice for beginners.
Leki
Leki Nordic walking poles are made in Germany, a country that is now considered the second home of this amateur sport. The German company Leki attracts pole-walkers with an extremely wide range of products, as well as the release of innovative adjustable poles that can be independently adjusted according to height, degree of mastery of walking technique and the conditions of the terrain chosen for walking. RealStick
The RealStick brand is owned by a Finnish company that specializes in floorball (field hockey) sticks and produces inexpensive, lightweight carbon nordic walking sticks with fixed lengths.Marko
The Marko Kantaneva brand (made in Estonia) also boasts of Finnish origin. It makes relatively inexpensive aluminum telescopic Nordic walking poles.The best third-party Nordic walking poles
We have separately listed Nordic walking sticks, which, judging by the requests, are most popular among users of the Russian-speaking Internet. In addition, very reliable products are produced by:- The Italian company Gabel, which has a wide range of poles of adjustable length, with soft straps for fastening.
- Finnish manufacturer Karhu, produces quality fixed-length sticks.
- Austrian company Kompardell.
- Norwegian company Swix, which is also a manufacturer of cross-country ski poles. Produces very light poles suitable for quick walks.
The cost of Nordic walking poles. How to make an optimal selection in terms of price-quality ratio?
It is quite difficult for beginners to navigate the selection of sticks for the price. On the one hand, I would not like to overpay from the very beginning for sticks intended for advanced athletes. On the other hand, I would like to provide myself with comfort and safety.Therefore, we give the parameters on which you should not save:
1.
When choosing poles for Nordic walking, you should pay attention to the manufacturer. The best quality products are produced by well-known international brands, such as, for example, the Finnish company Exel or the German company Leki. However, the price of such sticks is quite high. You should not buy cheap unknown brands, and even more so sticks made in China - the quality will be appropriate.
2.
For the same reason, it is better to refuse discounted walking poles.
3.
The higher the carbon content in carbon sticks, the higher the price, but it is better not to skimp on strength and safety and buy sticks with a carbon index of at least 20%.
4.
Cheap sticks have spikes that cannot be removed, and this significantly reduces their lifespan. Even the toughest alloy does not last forever, so the tip will eventually deteriorate, and in general, the still usable cane will have to be thrown away.
5.
Plastic is a cheap material, but extremely impractical. Therefore, you should not buy walking sticks with plastic parts (handles or "boots").
6.
As a rule, the longer the warranty period, the higher the price. Buy walking sticks with a minimum two-year warranty.
How to choose the right size (length) of Nordic walking poles?
When choosing monolithic poles for Nordic walking, it is necessary to calculate their length in advance. The calculation formula is quite simple: you need to multiply your own growth by a factor of 0.68, and round the result to the nearest multiple of 5. For example, if your height is 174 cm, then the length of the sticks is calculated using the formula 174 × 0.68. The obtained result (118.2) is rounded up to 120. In total, the required size of poles for Nordic walking is 120 cm.
At this length, you should independently install the sliding (telescopic) sticks.
Since the structure of the body of each person has its own individual characteristics, the estimated size may differ slightly from the physiological length for you. Therefore, the selected length should be checked again "in operation".
To do this, take a Nordic walking stick in your hand and put the tip on the toe of your foot. In this case, the elbow of the hand holding the stick should be bent at a right angle.
It should be noted that by changing the length, you can adjust the intensity physical activity when walking: the load increases with the length of the stick. Therefore, some instructors advise to increase the recommended length by 5-10 cm to increase the load. Of course, this advice is good for advanced athletes who have sliding poles.
Where is the best place to buy Nordic walking sticks?
It is best to buy Nordic walking poles in specialized stores. As many reviews testify, it is undesirable to order sticks in online stores, since the wrong product is often sent.In addition, when buying from an online store, you will not be able to "evaluate the product with your face", and in order to choose the right pole for Nordic walking, you need to examine it in detail, try on fasteners, check elasticity, length, etc.
How to choose the right Nordic walking poles: short
instruction
1.
If possible, it is best to consult with an instructor or more experienced athletes before purchasing Nordic walking poles. 2. It is best to decide on the type (telescopic or monolithic poles), the manufacturer, and correctly calculate the size of the Nordic walking poles at home.
3. Start examining the selected model from the shaft: weigh the stick in your hands, check the elasticity by knocking on a flat surface, evaluate the length (for monolithic sticks), the quality of the sliding mechanism (for telescopic sticks).
4. Check how comfortable the handle is. It should fit freely in your hand and not slip. Try on a lanyard - it should be comfortable and tight to your hand.
5. Check if the shaft is equipped with a removable sharp point. If spare rubber "boots" are not included in the kit, it is better to get them separately right away.
What you should never do if you decide to buy Nordic walking poles (based on negative reviews)
1. Do not rely on shop assistants. Unfortunately, there are cases when, instead of poles for Nordic walking, ignorant beginners were sold poles for alpine skiing or for trekking (for walking).2. You should not buy packaged Nordic walking sticks from stores that do not allow you to open the packaging and inspect them before buying.
3. No need to buy sticks with plastic handles. As evidenced by many reviews, plastic handles do not absorb sweat and quickly become slippery.
4. Be sure to check the shaft for vibration - it is best not to buy strongly vibrating poles - they are usually heavy and awkward as well.
Shoes and clothing for walking with Nordic poles
As the experience of many Nordic walking enthusiasts testifies, the best walking shoes for walking with poles are regular sneakers. However, you can use any footwear that is comfortable for your feet, as long as the sole is flexible enough.As for clothing, there are also no uniform standards. It is not recommended to use cotton clothing (jeans, T-shirts, etc.) as it gets wet quickly and becomes unpleasantly sticky and heavy.
In cold weather, it is best to wear several layers of thin, light clothing. Thus, not only heat is better preserved, but also freedom of movement.
Scandinavian walking for weight loss: reviews
Feedback from lovers of Scandinavian walking who use workouts for weight loss confirmed the theoretical premises: Scandinavian health walking really helps to solve the problem of excess weight much more effectively than regular walking or jogging. The fact is that with Scandinavian walking, much more muscle than with normal walking or running. Therefore, doing it for an hour, you will expend as many calories as on a regular two-hour walking trip.
Nordic walking compares favorably with jogging not only in the amount of fat burned, but also in its more beneficial overall health effect. In addition, jogging is contraindicated for people suffering from diseases of the musculoskeletal system, due to constant tremors that adversely affect the spine and knee joints.
As the experience of many Nordic walking enthusiasts who have successfully solved the problem of obesity shows, for tangible weight loss it is necessary to exercise at least five times a week. In this case, the duration of the walk should exceed one hour.
With this mode, you can achieve weight loss of 3-4 kg per month (physiological norm) without the use of exhausting diets.
Walking on rough terrain (hills, gravel, sand), walking on snow in winter, as well as additional load (a backpack with a weight of 10-15 kg) significantly help to increase the rate of burning of body fat.
Nordic walking isn't just a weight loss method. This is The best way adjust the shape. Many women involved in this sport confirm in reviews that regular walking with poles literally transforms the figure due to the following points:
- posture correction;
- burning of deposits on the thighs ("breeches");
- modeling the hips, chest and abdomen by improving muscle tone and removing excess adipose tissue;
- improving the shape of the arms by tightening the back surface (a common problem that is difficult to deal with).
If you hate dieting, and the thought of counting calories makes you bored, if you do not like hours of training in the gym and do not have the strength to exercise in the morning, then it's time to take a closer look at the new method of sports activities - Nordic walking.
It was patented in 1997 by the Finn Mark Kantanom, and since then its popularity has been growing year by year. This is not surprising: walking allows you to keep yourself in shape, get rid of extra pounds, and serves as the prevention of cardiovascular diseases. What else is the benefit of this sport, reviews of walking with sticks, and contraindications, you will learn about all this from our article.
What it is?
The idea of a new sport came from Finnish skiers who were preparing for winter competitions in the summer. The mentors noticed that the ski pole training allowed the athletes to perform better than the competition. From Finland, the new discipline spread to other Scandinavian countries and Europe; special tracks were even created for its adherents.
The main difference between Scandinavian walking and other sports disciplines is that it loads 90% of the muscles of the human body.
An hour of workout allows you to burn one and a half times more calories than 60 minutes or classic walking.
A useful exercise is based on the following principles: 
- always start with a warm-up using poles: bends, squats, stretches;
- you need to keep the correct posture: the back is straight, the body is slightly tilted forward, the legs are slightly bent;
- inhale through the nose, exhale through the mouth;
- steps are done by rolling from heel to toe;
- the workout ends with stretching exercises that calm the breath.
The frequency of classes is determined individually, taking into account the physical condition and level of training of a person. The pace is chosen so that it does not overwork the athlete, but helps to achieve the intended results.
Watch the video how Nordic walking helped you lose 55 kg in one year:
What is the use of walking with sticks?
If you measure the growth of the body in the morning and in the evening, you can find that the first indicator will be larger. This is quite understandable: at night our body is located horizontally, which reduces the effect of gravity on it, reduces intervertebral pressure. Our internal organs and the joints are resting, their pressure on the spine is reduced.
Nordic walking involves the use of sticks, which become an "extension" of the hands. Their use reduces the stress on the knees, feet, lower sections, which has a positive effect on their condition.
Training uses 45% more muscle than running, resulting in more intense calorie burning.
A simple exercise is the best option for those who want to get rid of extra pounds, bypassing exhausting exercises in gym... It is enough to choose the right pace and intensity of training.
- scoliosis;
- osteochondrosis;
- being overweight;
- vegetative-vascular dystonia;
- respiratory tract diseases;
- parkinsonism;
- insomnia;
- constipation and others.
Hiking plays an antidepressant role.
They stimulate the production of hormones responsible for a positive attitude and good mood... One Londoner saw a psychologist twice a week and took antidepressants for two years. Scandinavian walking helped her forget about psychological problems and their long-term treatment.
Nordic Walking Against Heart Disease
The heart is supplied with blood through the arteries that carry oxygen and nutrients. For various reasons, the walls of these vessels can narrow, and less useful elements are supplied to a vital organ than required. He is forced to work with the release of decay products, which leads to pain, shortness of breath, the need for medication or surgery.
Nordic walking helps counteract this trend. During many hours of walking, oxygen consumption increases significantly compared to the state of rest. To meet the increased needs, the cardiovascular system works more intensively, its tone increases. Due to the increased stress on the body, the veins and blood vessels, which had previously almost ceased to act due to a sedentary lifestyle, are re-included in the work.
Benefits for the elderly
- reduces the level of "bad" cholesterol and blood pressure;
- increases mobility;
- normalizes metabolism;
- improves the supply of oxygen to the heart and brain;
- increases life expectancy after a heart attack or stroke;
- reduces pain in diseases of the spine.
In Europe, walking with sticks is popular with retirees. It is not for nothing that fitness instructors call this sport "walking for the elderly."
Is there any harm?
She is included in the list of rehabilitation measures after injuries. The number of its contraindications is minimal:
- heart failure;
- bleeding during pregnancy;
- inflammation in the pelvic area;
- joint diseases;
- any infections;
- a cold with a high fever.
People who suffer from hypertension should consult a doctor before starting exercise to find the optimal frequency and intensity.
Nordic walking can only be harmful if practiced despite contraindications.
In all other cases, it is useful: it gives a charge of vivacity, good mood and well-being, and serves as the prevention of many diseases.
Every year Finnish walking is gaining more and more popularity not only among the population of Europe, but also actively gaining positions in Russia. Popularity is based not only on health benefits, but also on a minimum cash investment. After all, only special sticks are required for classes. In the article, we will answer the question of what walking with poles is called, we will tell you about the history of occurrence, methodology, effectiveness and rules of selection.
What it is
Nordic walking is an easy, affordable, wellness and non-traumatic way to keep fit. It is also included in the list of one hundred best innovations in the country.
According to statistics, almost a million residents practice this sport once a week. There are no age restrictions, only desire is needed.
Even 5 years ago, many tourists coming to the country were surprised to see on the streets motley companies with ski poles, which moved quickly and actively waving them.
Today it has become a familiar picture not only in Finland, but also in Russia.
Lesson methodology
It may seem to an inexperienced person that there are no special rules and that you can walk as you want.
In fact, there are rules. They are not difficult and by the end of the first training a person does everything right.
After a few sessions, the movements become automatic, then you can concentrate all your attention on the splendor of the surrounding nature.
Consider what Nordic walking is and how to walk correctly.
- The movements of the arms and legs should be synchronous and cross. The left arm moves simultaneously with the right leg, and the right arm moves with the left leg.
- Together with the step, it is necessary to push off the ground with a stick. After the movement, it is released, allowing it to hang on the wrist, for this purpose special belts are intended. This is necessary to exclude the possibility of muscle overstrain.
- The support of the leg to the ground occurs by rolling. The heel enters the movement first, then there is a smooth roll from the foot to the toes. When the leg is completely on the ground, the same movement is performed with the other leg.
- It is important to maintain your posture. The back should be flat, without sagging. This is achieved with the right accessory. If it is matched to the height, the correct posture will be observed without effort.
- Simultaneously with the movement of the arms and legs, it is necessary to turn the body and shoulder area to the right and left.
- It is necessary to control breathing. Moving at a normal pace, you need to inhale through the nose, the duration of the inhalation corresponds to two steps. Exhalation occurs through the mouth, slowly and smoothly. It should take 4 steps in time.
- The width of the stride and the general dynamics of the workout are controlled using the amplitude of the arms. The wider the sweep, the more energy is expended.
You must master this technique in order to feel the full benefits of Finnish walking with sticks.
Beginners often make mistakes by walking too wide, pressing their elbows tightly against their torso and not opening their palms.
Lack of foot roll and improperly fitted equipment is also a common mistake.
Efficiency
Let's discuss what Nordic walking is, what it gives.
Due to simple movements, loads have a positive effect on the joints and muscles. Partial transfer of body weight to ammunition relaxes the spine. The pressure on the legs is also reduced. Thanks to these factors, a person of any age can practice.
This type of training will be a good choice for overweight people. Simple aerobic movements, with the transfer of body weight, will help even those who find it difficult to move around the house.
The correct position of the back is maintained, the muscles that support the spinal corset are strengthened.
Answering the question, why is Nordic walking with sticks useful, we can say that it trains endurance. Almost all the muscles in the body are involved, more energy is expended to overcome the route.
Indications and contraindications
There are a lot of indications for classes.
- Recovery from spine and ankle injuries.
- Arthrosis and arthritis. Also osteochondrosis and intervertebral hernias.
- Diseases of the lungs and bronchial system, including asthma.
- Therapeutic loads for people who have had myocardial infarction. Recommended for patients with ischemic and hypertensive heart disease.
- Metabolic disorder. Obesity of any degree.
- It is a safe physical exercise during pregnancy.
- Sleep problems, depression.
As you can read, there are a lot of readings. Despite all the benefits, there are contraindications for conducting classes.
- Moments of exacerbation of chronic diseases.
- Violation of the conduction of the heart rhythm.
- Pain syndrome in any manifestation.
- Infectious diseases with an increase in body temperature.
- The recovery period after abdominal operations and other surgical intervention.
To exclude possible side effects, before starting training, you should consult a doctor.
History
The story of its origin is quite funny. In 1988, Finland had a snowless winter. On January 5, a group of skiers from Helsinki decided to go through the planned route. Despite the absence of snow cover, the activists were not at a loss, they took off their skis and, leaving the sticks, fervently went forward. In the future, skiers practiced such classes in the off-season so as not to lose their shape.
In 1997, there was literally a boom in this type of occupation. On weekends, it was often possible to meet people and entire families moving at a brisk pace in the recreation areas.
Where can I buy
You can buy Nordic walking sticks at any sports store. The choice is varied. From materials to color. Everyone will find something for themselves.
How to choose the right
An individual selection is required for each person. There are fixed length and telescopic accessories. Thanks to the straps on them, there is a repulsion from the ground during a step.
Depending on the selected terrain and coverage, you need to purchase special attachments. For winter training and walking in the woods, a studded tip will do. Rubber is provided for asphalt pavement.
We hope that after reading the article, there will be no questions left about what Nordic walking is and how to walk correctly. Let's give some more tips.
People suffering from hyperexcitability nervous system and those prone to depressive states, it is necessary to choose workouts in the morning hours. Allocating an hour a day for classes, their health will go on the mend.
For those who have sleep disorders and insomnia, it is better to choose the evening time. This sports walk will help you relax and fall asleep. It is worth remembering that people can do it without physical training, who are not used to stress.
Hiking clothing should be comfortable. No special costumes required. A tracksuit, loose pants or shorts will be enough. It is important that the clothes do not hinder movement.
At the initial stages, it is better to choose pedestrian zones near the house, or in the park. You don't have to go straight to difficult trails or into a forest area.
Useful video: Finnish walking technique
