Heart rate is 5-17 beats per minute higher - an increase of approx. 13%, which means that Nordic walking is a very good aerobic workout, particularly because it can be maintained for longer periods than running

Energy consumption increases when using poles by an average of 20% and as much as 46% compared with ordinary walking (Cooper Institute research, Research Quarterly for Exercise and Sports 2002 publication)

Muscle tension and pain in the neck and shoulder region are very often remedied, in a way, that is much safer and gentler than with conventional weight training

You can expect a significant increase in the lateral mobility of the neck and spine...

...and a marked increase in muscle endurance

Toning of shoulders, back, chest, upper arms & abdominal region and of course legs and buttocks as well

Enhanced balance and stability with better posture alignment

Existing problems with joints and knees are not aggravated

The load on the knees of overweight persons is reduced

About 400 calories per hour (or even quite a bit more, if you have a higher than average body mass and keep up a good tempo) are burned (compared with some 250 calories per hour for normal walking). In fact Nordic walking doesn't feel that strenuous, during actual exercise, but the expenditure of energy and calories is obvious afterwards, when you realize that you are really quite tired, pretty much as tired, as after a prolonged weight training session and an aerobic workout. Need I say more?

Poles are a safety factor on slippery surfaces. Depending on conditions, you can use either metal, or replaceable rubber tips on your poles

Last Updated Sunday, March 04 2007 @ 11:29 PM EST