Stick In Hand Or Nordic Walking

2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38

The fashion for Nordic walking emerged in the late 90s and is growing every year. Today, many countries are fond of this positive type of health improvement. In Turkey, Germany, China, tour operators offer special programs for hybrid walking enthusiasts. In recent years, walking with sticks has become a fad in Russia. Suburban conditions are an ideal place for such activities. If you care about your health - read on, this information will be useful

Rationality of hybrid walking

One of the types of physical activity is walking with sticks. It originated in Scandinavia, hence the name "Scandinavian walking", as well as Finnish, northern, Nordic. Since 2000, on the basis of this technique, an International Association has been created, in which 20 countries are members. Coaching work is carried out in 40 states.

Today, many organizations are registered, where there are more than 10 million professionally engaged people. Participants claim that walking is the most effective physiological sport, equal to swimming, aerobics and fitness. There are many factors involved in the merits.

1. Accessibility for anyone, does not require special training.

2. Nordic walking uses 90% of the muscular system. A special load goes on the abdomen, shoulder girdle, arms, hips, lower leg, back, chest.

3. Effective prevention of osteoporosis, strengthening of the cardiovascular, immune and nervous systems. Eliminates problems of the musculoskeletal system.

4. Relevant for weight loss: burns 400 kcal per hour.

5. Relieves attacks of depression, insomnia symptoms, increases efficiency.

6. Normalizes blood composition, reduces viscosity, prevents heart attack, thrombus formation.

7. Accelerates fat metabolism, 5 times increases the level of endorphins.

8. Used to strengthen posture.

9. Activates the pulmonary system, improves coordination.

Getting to know the Scandinavian walking technique

It seems that there are no particular difficulties in walking with poles, but to achieve maximum benefit, you need to know the intricacies of the technique. You can use the services of a trainer, but our tips will also help you master the technique.

How to walk

Walking with sticks resembles the movement of a skier. The basis of the lessons is rhythmic steps with support. At the same time, opposite limbs are included in the work. The step of the right leg is "accompanied" by the left hand.

To feel the effect of your workouts, it is important to keep the pace you want. The amount of swing is comparable to the step width. It is not recommended to "shallow", as short movements will limit the amplitude of the legs and hips, the back of the head and shoulders. The stick must "work", it must be repelled. Hands are located close to the body, the sticks do not go further than 30 cm to the side, they are placed with an inclination under themselves. The tip is always closer to the body than the handle.

For trained people, you can increase the load by weighting the poles with additional weight, including running or jumping.

Walking pace

Walking at a "conversational pace" gives a good load. This is a fairly quick step, but without breathing interruption. With this kind of training, you will be able to calmly maintain a conversation with a companion. This is an ordinary walk, just not a waddling one. As a result, you have muscle tightening, calorie burning, and weight loss.

How to breathe?

The breathing rhythm adjusts to the steps. During the initial exercises, attention should be focused on exhalation, its duration should exceed inhalation. This will be helped by counting steps: two steps - inhale, four or five - exhale. When walking intensively, it is recommended to breathe through the mouth.

How much walking?

At the first stage of training, a 20 minute walk is enough. From the second week, each workout is increased by 10 minutes. For weight loss, daily walks of 30-60 minutes are recommended. If you want to maintain muscle tone, pursue the goal of preventing various ailments, then it is enough to use Finnish walking 2 times a week. Each pedestrian throw is kept for at least 30-40 minutes.

We select walking sticks

There are no problems with the purchase of sticks. You can order online, go to a sports store. It is important to know the rules of selection. The wrong size of the poles will create discomfort in movement. The longer the stick, the greater the load.

The calculation formula is simple: multiply your height by the appropriate coefficient (0, 66; 0, 68; 0, 7). To maintain shape, during rehabilitation or for untrained people, choose 0, 66. Consider an example, if your parameters are 171 cm, multiplying it will be 112, 86. In this case, buy sticks 110 cm long.

The average load is given by the result obtained by multiplying by 0, 68. We calculate: 171 multiplied by 0, 68, we get 116, 28. Accordingly, the inventory with a length of 115 cm is selected. For a high load, a multiplier of 0, 7 is used. Algorithm of actions: 171 x 0, 7 = 119, 7. You need to buy 120 cm. It is better to purchase telescopic poles, the length of which you can adjust during operation.

In any case, the stick should have a comfortable grip, a soft and well-fixed strap, arranged like a "trap". The belt should not create discomfort, rub the wrist, or obstruct the blood supply.

Classes of Scandinavian walking will allow you to make interesting and useful walks all year round, to admire nature. In addition, you will receive an emotional charge, improve health and prolong life.