How to practice Nordic walking?
Reading time: 8 minutes min
10.04.2021
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From a fashionable hobby of townspeople, Nordic walking has grown into a habit of people leading a healthy lifestyle. All this is due to the complex effect on our body and a noticeable healing effect after a month of regular exercise.
Experienced instructors at Igora resort will individually select a training regimen for you and teach you how to walk with sticks correctly so that you can get the most out of it.
The history of Nordic walking
In the middle of the twentieth century Finnish skiers, seeking to keep fit during the summer season, started to practice walking with ski poles. Specialists of sports medicine became interested in its beneficial effect. It turned out that such an activity has a positive effect on the health of people of any age and with different levels of physical fitness.
Further studies have shown the effectiveness of Scandinavian (Nordic, Finnish) walking in the prevention of many diseases and for general recovery. Training began to be included in the treatment and rehabilitation programs for serious diseases of the musculoskeletal system, heart and other organs. Now this type of physical activity is gaining popularity in our country.
Nordic walking: what is it?
Nordic walking is a specific walking technique using special (not ski!) poles. It is very reminiscent of the sweeping movements of skiers, but snow is not required for classes.
What is the difference between Nordic walking, ordinary walking without sticks and running?
- With normal walking only 70% of the muscles of the body work. With Scandinavian walking - 90% including the muscles of the forearms, chest, back and abdomen.
- Nordic walking burns almost twice as many calories. For a lesson lasting 40-50 minutes the body spends 300-500 calories.
- The load is distributed evenly on all muscles. Leg joints wear out less than when running or normal walking.
- Nordic walking is more effective than normal walking and has no contraindications specific to running.
- This type of healing can be practised at any age.
Important!
To get a charge of vivacity you do not need to exhaust yourself with long runs. Just one session of Nordic walking will give you ease of movement and good mood.
The effect of Nordic walking on the body
Nordic walking corrects the work of all organs and systems.
- Normalisation of blood circulation
Oxygen enters every cell of the body preventing the development of inflammatory processes. Well-functioning blood vessels are the key to preserving youth and preventing many diseases.
- Improving the work of the heart
With Nordic walking, the heart rate increases by 10-15 beats / min. It is more than with normal walking. Regular exercise helps to train the heart, avoid a heart attack, lower blood pressure and give up certain types of pills.
- Weight loss
Nordic walking speeds up metabolism and starts the process of active fat burning. Thanks to this, a person gradually gets rid of extra pounds.
- Benefits for the spine and joints
The work of all muscles and the uniform distribution of the load has a beneficial effect on posture and prevents stiffness. This puts less pressure on the hip and knee joints. Nordic walking will improve the condition of patients suffering from osteochondrosis, scoliosis, sciatica and gout.
- Better breathing
Regular Nordic walking increases lung capacity. Such physical activity will be an excellent prevention of respiratory infections and will have a beneficial effect on the course of bronchial asthma.
- Change in blood composition
Increased physical activity normalises the process of glucose uptake. You can simply get away from diabetes in the Scandinavian style. In addition, doctors note a decrease in «bad» cholesterol (LDL) in the blood.
- Improving brain function
Nordic walking helps to saturate the brain with the necessary oxygen. Nordic walking enthusiasts note a noticeable improvement in memory, the disappearance of insomnia and better control of motor coordination after a stroke or Parkinson's disease. Walking with a stick relieves depression and neuroses.
Nordic walking can be practised by healthy people and patients with a «bouquet» of diseases, children, youth and adults. Such activities are completely safe even for the elderly and pregnant women. Training for future mothers will help to avoid the weakness of the birth forces and quickly recover after childbirth.
Contraindications
The list of contraindications for Nordic walking is small:
- pressure above 180/100 mm. rt. Art.;
- arrhythmia, severe heart/respiratory failure;
- rest angina and an unstable form of the disease (pain in the heart and shortness of breath occur with minimal exertion);
- infections accompanied by fever;
- chronic pathologies in the acute stage;
- conditions requiring urgent surgical care.
If a person is able to move at least a little without assistance, he can practice Nordic walking. The main thing is to choose the right mode (tempo) and duration of training. Qualified fitness instructors of Igora resort will help you with this.
Nordic walking: how to start
First you need to think about comfortable clothes that correspond to the season and do not restrict movement. For classes in cool weather, it is recommended to use thermal underwear (it will not allow you to freeze and absorb sweat) and put on a fleece sweater on top (not thick!). In the rain it is advisable to wear a waterproof jacket with a hood. Such layering will protect against hypothermia. If necessary, you can easily remove one item of clothing.
In advance you should choose comfortable shoes of a suitable size and with light soles. Sneakers with a membrane that protects against getting wet are perfect.
Important!
Before training you cannot eat. You can satisfy your hunger 40 minutes after class.
Selection of the right sticks
Ski sticks are not suitable for Nordic walking because they are too high. Special poles have been developed for such activities: light and durable, with a comfortable handle and a palm fixation system (trekking poles do not have such a device).
Important!
When walking on asphalt, rubberized tips are put on the sharp tips of the sticks. However, training on soft ground is more effective and does not stress the joints of the legs.
The height of the sticks for Nordic walking is calculated by the formula: coefficient 0.66-0.7 x human height. Too long or too short sticks will not allow you to perform movements correctly and will affect the effectiveness of classes. Our trainers will help you choose the right sticks so that their length reaches the elbow: placing them in front of you, the arm is bent at the elbow at an angle of 90º.
Important!
Before training, you need to do a light warm-up. 5-10 min. perform simple exercises (spreading arms to the sides, squats, etc.) to prepare the muscles for the upcoming load.
Nordic walking: basic rules
During Nordic walking the right arm and the left leg are alternately put forward. Then the left arm and the right leg. Relax your shoulder girdle and straighten your back, the movements should not be constrained. A wide step and a swing of the arms are important. The stick in front is placed on the ground in the middle of the step at the point of the centre of gravity. If it’s rainy or snowy, the stick is placed a little closer to the foot in front. They stick it not directly (like a cane for a stable support) but at an angle of 45º. In this case the stick laid back makes a straight line with the hand. The palm holding the back stick can be unclenched. A special strap-lanyard will not allow it to fall.
The mode of Nordic walking is selected individually taking into account the physical fitness and condition of the person. The complexes of rehabilitation and general health programs include classes with a minimum load (30-40 minutes, short distances, not too much acceleration). Gradually, the duration of classes increases, the pace of movement increases, sections with a hill are included in the route.
For healthy people, athletes and those who want to tone up the body quickly, a fast pace and routes up to 10 km are recommended. Sometimes instructors recommend a gradual change in walking pace. A walking person can stop and rest, leaning on sticks. It is important to finish the workout smoothly: in 5 minutes. before it ends, you need to gradually slow down.
The duration and intensity of classes depends on the well-being of the person. Don't stop walking too soon or exhaust. The golden rule of Nordic walking is to end your workout when you feel that you have spent enough energy but could still move.
Nordic walking is an affordable, easy and probably the most enjoyable way to maintain your health. The effectiveness of classes directly depends on the correct execution of movements and the regularity of training. The maximum benefit will bring training in the fresh air away from the noisy and dusty city.
Igora resort is waiting for you! We have all the conditions for a quality holiday: sports equipment rental, a swimming pool in Ice Palace, a modern SPA, delicious and healthy food in restaurants, a variety of health and entertainment programs.