Nordic walking: how to improve health without shortness of breath and muscle pain

What is Nordic Walking

Natural walking is called Scandinavian using special poles that resemble ski poles.

In the middle of the 20th century, the Finnish Recreational Sports Association became interested in this method of movement as a form of fitness training and, together with a commercial company, developed special poles for practicing. They are shorter than ski ones, have a special lanyard-glove that allows you to relax the hand, and are complemented by attachments for moving on the ground, snow and asphalt.

In terms of intensity and effect on the body, Scandinavian walking is a cross between vigorous walking and jogging, it loads not only the legs, but also the muscles of the upper body and does not exert a shock load on the joints.

Due to its advantages and comfort during training, such activity became popular, first in Finland, and then in other countries of Europe and the world.

Who should try Nordic walking

Anyone who is looking for an exceptionally gentle form of fitness that is not capable of harming health.

For those who have not been engaged in physical activity for a long time

If you decide to exercise, but severe shortness of breath and muscle weakness prevent you from running or cycling, start with Nordic walking. It is perceived as simpler than a regular walk, but at the same time it pumps up endurance better and loads the arms, shoulders and core muscles.

People who are overweight

Unlike running, Nordic walking does not provide the shock load on the joints, which is dangerous if you are overweight. And this is true for training on any surface, be it forest paths or paved sidewalks.

At the same time, walking with sticks spends 18-22% more calories than a regular exercise, helps to lose weight, reduce the percentage of fat and waist circumference.

To old people

Nordic walking is associated with middle-aged and old people, and this is no coincidence. Low joint stress, natural body movements and a slow pace of work make this type of aerobic training safe and comfortable for people of all ages.

For those who have any medical conditions

Nordic walking is used during rehabilitation after coronary heart disease, and is suitable for people with peripheral blood supply disorders, chronic neck and lower back pain.

Pole walking improves the quality of life for those with breast cancer, chronic obstructive pulmonary disease (COPD), Parkinson's syndrome, and depression.

However, in the presence of serious illnesses, it is still worth consulting with your doctor before starting training.

How to choose Nordic walking poles

Sticks are the only thing you need for your exercise besides comfortable clothes. Their cost depends on the brand, materials and design and varies between 800-9,000 rubles.

Consider several criteria when choosing a specific model.

Materials (edit)

Sticks are made of aluminum alloys or fiberglass with the addition of carbon fibers. The composition of carbon fiber makes the shells lighter and more durable, but at the same time increases their cost. The higher the percentage of carbon, the higher the price of the product.

What to buy

Poles for Nordic walking with 85% carbon fiber from Gabel, 8 540 rubles →
Sticks for Nordic walking with 60% carbon, CMD Sport, 2 900 rubles →

Design

There are fixed length options and telescopic folding models with two or three sections. The former are stronger and cheaper, the latter are more convenient for storage and transportation. In addition, telescopic poles can be used for people of different heights.

What to buy

Telescopic poles for Nordic walking from Kaiser Sport, 3 799 rubles →
Sticks for Nordic walking from Decathlon, 1 299 rubles →

Length

If you choose a product with a fixed length, you need to consider your height. To do this, you can apply the formula: your height (cm) × 0, 68 = length of the stick. For example, if your height is 170 cm, you will need specimens with a length of 115 cm ± 5 cm.

If it is possible to test the equipment before buying, take the poles in your hands, fasten the hands in the lanyards and place the tips next to the feet. If your elbows are bent at right angles, the length is correct.

Lanyard type

Unlike trekking poles, Nordic walking models have special lanyards that resemble gloves. This makes it easier to grip and prevents the projectile from falling out of the palm of your hand when you fully unclench your fingers.

Some models have special lanyard mounts, so you don't need to remove your hand - just press a button and unhook the part from the stick in one motion.

Availability of tips

Before buying equipment, check if the kit includes attachments for different surfaces: rubber "shoes" for asphalt, attachments with deep tread for rough terrain and a version for snow that resembles the tips of ski poles.

How to walk correctly

Scandinavian walking is a natural movement that requires little or no learning and can do no harm if you use the wrong technique. Still, there are a few things to consider in order to get the most out of your classes.

Take sticks in your hands, fasten the brushes in the lanyards. Straighten and lower your shoulders, straighten your back.

Step forward with your right foot. Step on your heel and roll gently onto the pad. Simultaneously with the step, bring forward your left hand with a stick.

Place the end of the stick on the ground where it was when you brought your hand out in front of your body. Lean on the projectile and move forward to take the next step.

When the body slides forward, straighten your elbow, open your palm and stretch your fingers relaxed.

Continue walking, alternately extending the opposite arm and leg in front of you. Move naturally and without tension, breathe freely.

What mistakes should be avoided in Nordic walking

Technical mistakes will not lead to injury, but they can hinder your progress or cause discomfort. So try to fix them over time.

Movement with the legs and arms of the same name

Some beginners cannot coordinate their movements and put forward the arm and leg of the same name. This makes the gait unnatural and spoils the pace. To restore the correct pattern, try running a little - the body will return to its natural version on its own.

Gripped hand movement

During training, the shoulders should move freely forward and backward. Avoid pressing your elbows against your body, limiting the range of motion of your arms.

Sticking sticks into the ground vertically

There is no need to raise the sticks high and put them in front of the foot, like Santa Claus at a matinee. Hands move freely, sticks are tilted and rest on the ground where you put them when you reach forward.

Asynchronous work of arms and legs

This nuance spoils your pace and prevents your body from moving naturally. To restore the correct work, try to count in your head - "one-two, one-two" - and adjust the movements to this count. Alternatively, turn on music at a brisk pace and practice to the rhythm.

Hunched back

Do not slouch, keep your back straight, do not lower your gaze under your feet - look straight ahead.

How often and for how long to do Nordic walking

In scientific papers proving the benefits of Scandinavian walking, cardio sessions were arranged from two to four times a week for 20-70 minutes.

The most common protocol is three sessions per week, 30 minutes each. You can start with this mode and navigate through the sensations. If all is well, gradually increase the duration and frequency of your sessions. There is no upper bound on how much you can exercise: you can walk as long as you like as long as you feel comfortable and enjoyable.