Nordic walking means walking with poles. Many elements of ordinary walking become more effective with poles and the walking technique becomes more balanced.
Nordic walking means walking with poles. Many elements of ordinary walking become more effective with poles and the walking technique becomes more balanced.
Nordic walking is so effective as a whole-body exercise, that I will most likely let my gym membership lapse this year.
If your goal is to lose weight, improve your general fitness level and even build some muscle, you owe it to yourself to give Nordic walking a try.
A general rule of thumb as far as the length of poles is concerned is that the forearm should be parallel to the ground, with the strap attached and the tip of the pole next to the heel. More specific pole fitting will be done at our demo sessions.
Walk naturally. Nordic walking is an enhancement of normal walking, not a different movement.
Begin Nordic walking slowly and build up gradually, until you warm up. Otherwise, warm up beforehand.
Keep your shoulders relaxed.oos
Lean slightly forward.
Keep hands and poles close to your body.
As your left foot moves forward, so does your right hand, and vice versa.
Allow your foot to roll from heel to the ball of the foot.
Maintain the pole thrust behind the line of your pelvis. Keeping the poles and the thrust forward is counterproductive.
At the end of the pole thrust open your palms slightly, relax your fingers and push into the strap. This creates a greater stretch of your arm and causes greater spinal rotation. With correct Nordic Walking technique there is a unmistakable swing of your shoulders and hips.
Bring the pole's grip and not the tip forward first. The pole tip remains behind the line of your body - don't plant the poles in front of you.
Stretch your body gently at the end of the walk.
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Using poles makes the body more erect, the upper body should lean forward a little, because in this position the back is better supported.
The poles increase the efficiency of the twist of the upper body and chest around the spine and cause movement in shoulders and shoulder blades. The balancing effect of the poles often improves the posture of the hip and the extension of the hip joint in the toe push phase and intensifies the use of the pelvis area.
The poles help to make the body's center of gravity ideal for walking, which can prevent and even rehabilitate existing leg problems. The poles soften the ground impact. For instance after a knee injury, Nordic walking is a better and safer form of rehabilitation than ordinary walking.
The poles heighten the small turning movement in the upper body, which is good for the back and brings a pumping movement to the shoulder area. As the blood circulation increases, mobility improves and promotes a feeling of relaxation.
Nordic walking should be started by hanging the poles loosely down with extended arms and searching for the walking rhythm. When the rhythm is found, combine steps with pushing the poles backwards with arms opposite to the legs. You should be leaning on the straps of the poles and the fingers should be gripping the handles very lightly.
While the front arm is very slightly (if at all) bent and the pole basket is at the same level with the opposite leg, the pole hits the ground diagonally at an angle of 60 degrees so that the pole is on the ground behind the heel of the front leg.
Shoulders down
Twist of the upper body and the pelvis
Feet forward
Poles near the body
The hand loosens on the grip at the end of the push
Toe push and the use of the pelvis
The pole hits the ground behind the heel of the opposite leg
The poles are directed diagonally backwards throughout.
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