Nordic Walking
Nordic Walking (Trail, September 2006)
Walk by
yourself, or walk with friends, even
if you have different fitness levels; Nordic Walking is one of the most sociable and
effective exercise techniques around.
From the social walker enjoying the outdoors
with others, to the elite athlete needing sports specific cross training, Nordic Walking (or Nordic Running) is suitable for everyone.
Originating from summer training for cross-country skiers,
Nordic Walking works your upper and lower body
at the same time, strengthening your back, legs and arms, and reducing neck and
shoulder tension - all this while improving the health of your heart and lungs. Exercise intensity is
determined by upper body effort so people of
differing fitness levels can walk and
talk together, while working to their own level with Nordic
Walking.
Bye bye, back pain
Nordic walking increases the rotation of the
spine over normal walking and reduces back pain and eases
tension in your neck and shoulders.
Which is great, especially if you spend
your working week hunched over a desk waiting for your next mountain-filled weekend.
Banish bingo wings
Nordic walking increases your arm workout by
11%-14% if you use your poles properly.
Calorie muncher
You will burn
20% more calories than normal
walking at the same speed because Nordic walking uses more
muscles: your legs, arms, shoulders, chest and
back. So pack that
extra sarnie and induldge yourself with another pint
after a big hill day.
No more knee burn
Poles reduce
the load on weight-bearing joints by 30% and lower the
risk of injury, say
researchers. They found the fitness benefits of Nordic walking are comparable to jogging at 9.8km/hr,
but without the knee burn.
More mountains, less effort
You can Nordic
walk faster and for longer because you will have a lower
perceived rate at exertion. Research
found that because walking with poles uses more muscles,
the exertion is spread
throughout the whole body, enabling you to climb more peaks with
much less perceived effort.
The basics
With good Nordic Walking technique you are aiming to increase the work of the
upper body, slightly exaggerating normal walking movement without changing the natural rhythm of normal
walking. Remember that when Nordic
Walking, you should walk naturally.
Nordic Walking is an enhancement of normal
walking, not a different movement.
To warm up begin Nordic Walking slowly and build up gradually. Keep your shoulders relaxed. Lean
slightly forwards. Hands and poles
remain close to your body. As your right foot moves forward, so does
your left hand, and vice versa. Allow the
sole of your foot to roll from your heel to the ball of your foot. Try
to maintain the pole thrust behind the
line of your pelvis. At the end of the pole thrust open your palms slightly and push into the strap.
This creates a greater stretch of your arm and greater spinal rotation. With
correct Nordic Walking technique there is a clear swing of your shoulders and hips. Bring the pole forward with the grip first, not the tip end
first. The pole tip remains behind the line
of your body (do not plant the poles in front of you). Stretch your
body gently at the end of your walk.
Please note: The advice offered above should
be used for guidance only.
Before taking part in any form of exercise programme, please consult your
doctor first.
