Nordic walking with sticks
Nordic walking with sticks – fashionable and useful!
In search of an easy and safe way that helps to lose weight without harm to health, can be found such a newfangled hobby as Scandinavian (Nordic, Finnish or Nordic) walking.
This gentle technique of weight loss and healing the body appeared in Europe at the turn of XX-XXI centuries and immediately found its fans among people of all ages.
Loved her for not difficult and high efficiency of workouts, a simple technique for distance, availability, and performance. You should also take the opportunity to spend a few hours in the fresh air, leaving a stuffy apartments and offices!
While Nordic walking is an aerobic movement with load. strengthens the heart and blood vessels. It allows you to train both on the city streets and rough terrain (parks and gardens, in parks and in the woods). Nordic walking is suitable both flat terrain and hilly.
Benefits and contraindications Nordic walking
According to statistics, fans of the North all-season walking normally do not Express any desire to change the way physical activity on any other. Why? What so Europeans love summer training with ski poles?
First, for simplicity and accessibility. To practice will need to purchase only sticks. They can pick up on how your growth and to opt for a telescopic, universal, models. The main parameter of sticks – length. It should be no more than 68% of growth (calculated by the formula: height x 0,68), plus or minus 5 cm Choose a convenient “Nordic” (the so-called sticks “walkers”) to the inside elbow was as close to a right angle.
Nordic walking with sticks makes you exert far more effort than normal walking. well kneads the muscles of the entire body, it is very gentle on the joints. Nordic walking is more intense than single trips, help burn much more calories, since muscle tension in this time of great.
Scientists Aerobics Kenneth Cooper (Cooper Center) in Dallas, through research, found that Nordic walking:
Helps to burn approximately 20% more calories than solitary walk;
Stimulates increased level of the cardiac rhythm on 4-8,2% more than normal walking;
Finnish lobbyists, despite the increased load on the muscles and the active process of thermogenesis (burning calories), I feel after the workout is excellent, without fatigue and stress .
The main advantages of the technique
Nordic walking with “Nordik” – ski poles – employ about ninety percent of all human muscles, the load is transferred to the shoulder girdle and hands, causing relaxation of the muscles of the legs and hips. In addition, Nordic walking:
Trains the muscles of the shoulder girdle, including the rear deltoid; chest, triceps and muscles of the upper abdomen
Reduces overall muscle tension
Reduces pain in the neck and shoulders
Increases the flexibility of the cervical and thoracic vertebrae
Improves mood and reduces the risk of depression.
Who is Nordic walking?
Nordic walking with ski poles have recently considered the gymnastics for seniors, but in Europe used for postoperative rehabilitation of patients. But since the recognition of Nordic walking is the best technique for weight reduction is gentle and at the same time:
Have lymphatic drainage action with the elimination of toxins;
Calling microlibrary massage the internal organs;
Reducing blood pressure and improving blood circulation;
Reducing pain in the back and legs;
Normalizing the digestive tract;
Prevents thinning of bone tissue (osteoporosis);
Used in complex treatment of respiratory and cardiovascular systems;
And also in the prevention of insomnia, neurosis and depression.
Since then, many young athletes took it on Board. They began to add Nordic walking for a change to run, to round out its many programs of lesser intensity to accelerate fat-burning, as well as to combine Nordic walking with cyclic training. The last type of loads fits most young and trained people.
Contraindications to the Nordic walking
Special “taboo” for training Nordic walking with ski poles do not exist: they can start by old and young. But for people suffering from:
Severe cardiovascular disease;
Problems with internal organs
– you should consult with your physician or cardiologist.
Also not necessary to load the body with those prescribed bed rest during exacerbations of infectious and chronic diseases with painful symptoms. You must wait for recovery or significant improvement of health.
Important. Training should start with minimum loads, gradually increasing the intensity. At first it is desirable to carry out Nordic walking with an instructor, and later you can find of experienced walkers who let you into the intricacies of this fascinating sport.
Nordic walking sticks: walking technique
Despite the simplicity of the warm-up Nordic walking, you can’t just take a pair of ski poles in his hands and give a command: “Forward!”. You must learn the main principles of the movement:
1. Fixed renevue loop poles in their hands, give up and start moving, not paying attention to the sticks. Focus on soft, free walking with bowed shoulders and free, shaking her easy and relaxed his arms back and forth.
2. Go with sticks, holding them slightly and pokazyvaet together with the body, but do not use them. Begin to lengthen your stride, rolling sole from heel to toe, performing a push from the knee.
3. Now move to the sticks and concentrate on them. Entering the rhythm, repel, so that they in the end turned out to be behind the line of the pelvis.
4. Nordic ski poles should be kept close to your body. The pelvis is raised high, the body slightly inclined forward, straightening up. You should move to the rhythm: left arm-right leg and flips.
5. Visually learn the technique of Nordic walking, you can watch our video located below.
Can I lose weight with Nordic walking?
If the original Nordic walking with ski poles used for weight loss people with significant overweight, as it reduces the load on the spine, joints, heart and vessels, and young girls accounted for a noticeable effect to go for a very long time, but today you can walk North to turn in Scandinavian intensive” – cyclic training, adding walking physical exercises for working through problem areas.
For example, the 15-minute walk plus 5-10 minutes of exercise a General lesson in this case will have a duration of an hour and a half.
An hour of Nordic walking spent one and a half times more calories than normal walking. The energy consumption in this case is identical:
fat burning Jogging,
two hours of intense training in the gym.
Nordic walking three times a week for 3 months had helped to throw the athletes on average 2.5-3 kg, with little or no change to diet and lifestyle.
Why is this happening? It is known that half an hour after the start of classes starts the process of thermogenesis (fat burning), after training the muscles for a long time and actively consume energy from lipid tissue for reconstruction (intensive metabolism in the body after exercise lasts from 12 to 24 hours).
Nordic walking – reviews and opinions
Tatiana: In Europe (often in Switzerland) adults are very active with my students and try to instill into my children. In the morning in recent years saw many people with poles similar to ski, but other. Rented for myself and decided to try, in a Park on the lake in the forest. Grace! The habit aching shoulders, arms and back, but what a boost! And for an hour’s walk, you can lose up to 400 calories, and it’s outdoors in nature! Any discomfort is a pleasure, no need to strain, and at the same time the figure will be perfect in the process!
Galina: “I Stand on the pavement, skiing with her!” – a saying I always remember when I see myself from the outside. Nordic walking became interested recently. At first it was strange, I wanted to push off with your poles, as in skiing, but then I used to. To sleep better, the mood is excellent, I found like-minded people in your city! I recommend!
Ludmila: About one and a half years engaged in Nordic walking. Revitalizes fine, much easier to run, since the load is distributed evenly, goes that extra weight. and stop torturing problems with swelling, decreased cholesterol. Negative – expensive telescopic poles and joints soon begin to crackle. Decided to replace the usual. Wrote to the club another 7 people to do together, everyone is happy.
The technique of Nordic walking: a video tutorial