Learn how to do cardio the right way to burn fat and build endurance at the same time. Secret recommendations of professional trainers. In our country, such a sport as Scandinavian walking is not widespread enough. Moreover, many people probably know nothing about it at all. Today we will correct this omission by talking in detail about Nordic walking, as well as the walking technique. Nordic walking is walking, during which you need to rely on special poles, the design of which is similar to ski poles.
The official patent for this kind of amateur sports was obtained in 1997 by a Finnish citizen Mark Kantan. And the history of Scandinavian walking began with Finnish skiers who trained in the summer using ordinary ski poles. It is not necessary to say much about the results of performances at various tournaments of Finnish skiers.
The new sport quickly spread throughout Scandinavia and then North-Western Europe. Especially the Scandinavian walking was to the liking of the people of Germany. In this country, special tracks have been built, on which enthusiasts of this sport are engaged.
Benefits of Nordic Walking
Scandinavian walking has been thoroughly studied by scientists from Germany, and it was this fact that turned out to be decisive in the popularization of this sport. They published the results of studies that proved the great health potential of Scandinavian walking in accordance with the walking technique.
When walking sticks are used, the muscles of the shoulder girdle and back are actively worked out. If we compare Finnish walking with running, then in the second case, the upper part of the body practically does not work. As a result, scientists have found that during Nordic walking, about 90 percent of all muscles in the body work, while during normal walking this figure is only 70 percent.
At the same time, the dough on the sticks can significantly reduce the load on the hip and knee joints. Thus, this sport is extremely useful if you have problems with the joints of the legs, for example, gout or heel spurs. Also, Nordic walking is very effective in terms of fat burning, as it uses a large number of muscles. We can recommend to engage in this sports discipline for people who want to get rid of excess body weight.
With high energy costs, the heart muscle is forced to contract more often, which is an excellent workout for it. In addition, it is necessary to say about the effective increase in lung volume and improved coordination of movements.
In the course of research, it has been proven that Nordic walking, with the correct walking technique, helps to normalize the cholesterol balance, improves the functioning of the digestive system, normalizes metabolic processes and accelerates the elimination of toxic substances.
Today in Germany, Nordic walking is an obligatory element in rehabilitation after injuries of the musculoskeletal system. For example, after replacing the hip joint and using Scandinavian walking during rehabilitation, patients are able to return to their usual life rhythm already a month after the operation. Note that there are practically no contraindications to practicing this sport. People of any age and gender can do it. Of course, if you are prescribed bed rest due to the presence of, for example, an acute infectious disease, then training should be postponed until the moment of complete recovery. Also, if you have problems with the work of the heart muscle or the vascular system, before starting Nordic walking and mastering the walking technique, you should consult your doctor.
Scandinavian walking technique
Nordic walking is very similar to normal walking. Your body and limbs should move freely and in sync. Simultaneously with the left hand, the right leg extends forward and vice versa. When walking, the foot must be placed on the ground first on the heel, after which the weight of the body must be transferred to the toe. This will make the movement smooth and eliminate jerks from it.
When taking the first step, you need to slightly bend your arm at the elbow joint and push it forward. In this case, the stick should be at an angle, and the second hand at this time is in the thigh area and is also somewhat bent at the elbow joint. When practicing Nordic walking, the walking technique involves the use of a higher pace of movement compared to a normal walk. The range of arm movements is determined by the width of your stride and the load on the muscles depends on it.
If you reduce the span of the arms, then the load is also reduced. To increase the intensity of the exercise, the amplitude of hand movement should be increased. It is very important to choose such an intensity of movement that can bring positive results. You can use a wide or a shallow step while walking, and short runs are also possible. You can also use special weights for sticks to increase the intensity of the exercise.
How to do nordic walking correctly?
Experts in this sport recommend that classes be carried out two to three times throughout the week with a minimum duration of one workout of half an hour. If you get acquainted with the reviews of fans of this sport, then many train daily, and each lesson they have lasts about an hour. Of course, beginners should increase the load gradually and you can start with a quarter-hour session every third or fourth day. It is very important not to bring your body to severe depletion.
Be sure to warm up before starting your workout. Before starting the walk, you should make sure that all fasteners are secure and adjust the length of the straps of the poles to your size. There are no restrictions on breathing technique while walking, and you can even chat with a friend. It can take your breath away, but the only important thing is that you should get satisfaction from the activity itself.
Try to breathe through your nose, as you would during a normal walk or run. However, given the fact that Nordic walking, with the correct walking technique, burns a lot of energy, you will probably have to breathe through your mouth very quickly, which is also allowed. Try to adhere to the following breathing rhythm: inhale after 2 steps, and exhale after 4 steps.
After completing your workout, take a few deep breaths and do classic muscle stretching exercises. It is very useful to visit the sauna (bathhouse) after the training. Basically, you can just take a warm bath to relax your muscles.
Equipment for Nordic walking
The main and obligatory attribute of classes is only sticks. You should immediately warn that ordinary ski poles will not work for you due to their excessive length. If you use poles that are not suitable for your height, then the load on the joints will increase dramatically.
One of the main features of Nordic walking poles is the presence of special straps that look like gloves with cut fingers. Thanks to this, you can push off with the sticks while walking without squeezing the handle. This will prevent calluses on the palms. At the second end of the sticks there is a sharp spike, which is necessary for movement on a loose surface, such as earth or snow.
If you are going to train on a hard surface, you should use sticks equipped with a rubber tip. It is interchangeable and with regular training you will have to change it often due to high wear and tear. Shoes and clothing for classes are chosen at your discretion. At the same time, special shoes are now being produced, designed for Nordic walking and learning walking techniques.
Note that you can purchase two types of poles: telescopic or monolithic. They have their own advantages and disadvantages, which makes it impossible to recommend any particular type of this equipment. Even fans of Scandinavian walking did not come to a unanimous opinion on this issue. Thus, choose sticks to your liking.
A video tutorial on Nordic walking for beginners, see below:
