Nordic Walking
What is Nordic Walking?
Nordic Walking is a technique used to enhance "ordinary" walking - the type of walking we learn to do as a baby. Using techniques similiar to that of cross country skiers, nordic walking uses poles and upper body muscles to help propel the walker. As it is not just the lower body moving the body, nordic walking becomes a whole body style of exercise.
Nording Walking is used by lots of people from those who want to get fit or want to have fun, to athletes. A word of caution though, Nordic Walking should not be confused with Trekking, Hiking or some forms of Trail Running where poles are places infront of the walker/runner. In nordic walking the walking poles are postitioned in a particular position to enhance the use of upper body muscles.
What are the advantages of Nordic Walking?
Nordic Walking has many great advantages, below are just a few but there are many more. The list below has been taken from Trail Magazine (sept 2006).
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 walkingincreases your arm workout by 11%-14% if you use your poles properly.
Calorie burning - 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 of Nordic Walking
With good Nordic Walkingtechnique you are aiming to increase the work of the upper body, slightly exagerating 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 walking 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.
For more information about about nordic walking feel free to contact us, or visit the website of the Internation Nordic Walking Federation (INWA) by clicking the logo below
