Are you trying to expand your fitness walking routine or get back into exercise in a fun and protected way? Then pick up some poles and check out Nordic walking.
Nordic walking mimics the motion of cross-country skiing, using poles to propel yourself as you go along. It originated as a summer training routine for cross-country skiers in Finland within the early twentieth century. However, it's now a preferred strategy to enjoy the advantages of walking while getting a full-body workout.
Nordic walking can offer a better intensity workout than walking since you pump your arms using poles. “The poles also help propel you forward when you walk, which can increase walking speed and intensity,” says Cristoforo.
Multiple advantages
Nordic walking offers other advantages. Studies show that Nordic walking burns more calories than regular walking—estimates range from 18% to 67%—and can assist lower “bad” LDL levels of cholesterol.
A study published online June 14, 2022 Canadian Journal of Cardiology found that individuals with heart disease who did Nordic walking two or thrice per week for 12 weeks increased their endurance (as measured by the six-minute walking speed test) and began this system. Better quality of life and fewer depressive symptoms than before were reported. .
Nordic walking is right for older adults as it could possibly help improve mobility and balance. Using a pole forces you to take longer steps. This helps improve your walking speed and avoid a shuffling gait that may increase your risk of falling. Hamstrings also help protect the joints of your lower body. “When you walk with poles, the force of each step is distributed through the poles — and less through the legs — which reduces the stress on your hips, knees and feet,” says Cristoforo.
Lifting poles
Unlike trekking or climbing poles, which have loose straps on your wrists, most Nordic poles include a special glove-like system attached to every pole. You slide your hand into it and use your palm as a substitute of your fingers to transfer power to the poles as you progress forward.
You can find Nordic poles at sporting goods stores, outdoor stores, and online. Poles can be found in lightweight aluminum or carbon materials, with pointed suggestions for trails and rubber suggestions for sidewalks. The height of the pole might be adjusted. Ideally, a correct pole height is when your palm can cover the highest of the pole when your arm is positioned at a 90° angle to your body. Cristoforo recommends starting out on level surfaces like your neighborhood sidewalks or walking paths. “As you become more experienced, venture out on nature trails with varying levels and inclinations for more challenge.”
Join the club.While you'll be able to enjoy the advantages of Nordic walking alone, sometimes it's fun to do it as a bunch activity. Check local walking clubs and senior centers for group Nordic walking events. (For more information on Nordic walking and to view instructional videos, visit the American Nordic Walking Association. Website.) |
Walking exercise
There are two primary Nordic walking techniques: single poling and double poling. Single poling mimics what your feet are doing, with just one pole in front of you for every step. Do this with the identical side arm and leg together or opposite arm and leg together. Double poling involves placing each poles parallel in front of you and pulling yourself forward as you walk three steps after which repeat.
If you're recent to Nordic walking, have a serious health problem, or have recently recovered from an injury or surgery, check together with your doctor first. Cristoforo suggests easing into Nordic walking exercise.
“If you normally walk for 20 to 30 minutes, start using poles only 25 percent of the time,” she says. “As you get comfortable with the rhythm of walking, gradually increase the time you use the poles. Do two to three walk-out workouts a week, 30 minutes to an hour each, or longer if you've been walking before. are used to walking more than.”
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