Nordic walking with poles - detailed instructions and study of walking techniques

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Nordic walking with poles for weight loss - reviews

Nordic walking with poles - benefits and harms

How to choose Nordic walking poles

Sport has long occupied an important place in the life of almost every person. But some people don’t like grueling workouts, and others, for health reasons, cannot decide on a direction.

An excellent solution to the problem in this case would be Nordic walking. Today we will tell you what it is, how to properly practice Nordic walking with poles, and where to start Nordic walking training.

Nordic walking - benefits and rules

Nordic walking is gaining increasing popularity among amateur athletes. Its essence lies in the correct and coordinated movements of the arms and legs when walking using sticks.

What is special about Nordic walking with poles and what is its methodology?

• By following the correct technique, you can work 90% of the muscles.
• Even at an average pace of training, calories are lost one and a half times more than during normal walking.
• Using special poles when walking reduces the load on the joints of the legs and spine.
• You can train even if you have some health problems.
• The ability to independently determine the pace of walking allows you to make training enjoyable and comfortable.
• Without grueling training, it normalizes the functioning of the cardiovascular and respiratory systems.

But, despite the large number of positive aspects, Nordic walking has some contraindications.

You can get acquainted with a more detailed list of advantages and contraindications by reading the article “Nordic walking - benefits and harms”.

Universal technique

This is Nordic walking for beginners! This method of healing now attracts millions of people in different countries. In fact, this is a special type of walking with sticks. It looks a little strange, but it is safe, effective and very useful.

Gradually it is becoming popular here too. No one is shocked anymore by people marching through parks and streets with sticks at any time of the year.

Who even came up with this, you ask. The history of this sport is very interesting! Thus, shepherds in ancient times walked with the help of sticks. But the basics of the technique, in its current form, were developed by Marco Cantaneve.

He is a Finnish skier and developed everything in the early 90s. I prescribed all the movements step by step and started advertising my invention. Initially, its goal was to give skiers the opportunity to train in the summer when there is no snow.

Tips for increasing efficiency

If you choose Nordic walking with poles for weight loss, it is important to adhere to some rules:

• training should be regular;
• Lesson duration is at least 1 hour;
• when choosing a time for training, take into account the biorhythms of your body;
• it is important to adhere to a proper, balanced diet and exclude high-calorie foods from the diet;
• You need to drink at least 2 liters of water throughout the day.

There are no requirements for clothing and shoes for Nordic walking - they must be comfortable for you. The main and only training equipment is Nordic walking poles. They determine the future effect of training and the level of stress on the body.

You can familiarize yourself with the rules for choosing Nordic walking poles in the article “How to choose Nordic walking poles.”

Also an important point in any sports activity is warming up. Nordic walking is no exception.

Choosing the right equipment: shoes, clothes, poles

Before you start learning Nordic walking techniques for beginners, you need to wisely choose the required equipment.

The main requirement for shoes and clothing is comfort. Nothing should squeeze, rub or interfere with training. It is advisable to choose clothes made from natural, breathable materials. For shoes, it is better to give preference to comfortable sneakers. Perfect for running. Although if you have the opportunity to purchase special shoes for Finnish walking, then buy them. Such models correctly distribute the load across the entire foot. Try on shoes with thick socks. Read more information about choosing clothes and equipment for training in this section.

If desired, you can purchase special trekking socks with stitched heels. They prevent shoes from rubbing your feet and help with thermoregulation so that your feet don't sweat while wearing them.

Walking poles should be given special attention. There are several types of devices:

• telescopic,
• fixed length.

Despite the apparent convenience of folding equipment, it is better to choose a fixed-length option for the Nordic walk. According to Andrey Volkov, head of the training center of the Russian National Nordic Walking Association, this is a safety issue. The telescopic model may collapse at the moment of repulsion, which can lead to injury.

Remember that Finnish walking poles are different from regular ski poles. They are shorter, made of a different material, equipped with a special tip suitable for walking on asphalt, as well as a special glove handle - a lanyard.

Before purchasing equipment, measure your height, then read the instructions for choosing the length of poles:

To calculate the kilometers traveled during Nordic walking, you can take a fitness bracelet with you. It will also show the number of calories burned.

Warm-up before Nordic walking - exercises

We included exercises that are used in many sports, as well as exercises that you can do with poles. Perform all exercises slowly to avoid injury. We repeat each exercise up to 10 times.

Exercise 1

We knead the neck with circular movements of the head, first clockwise, then counterclockwise.

Exercise 2

We stretch the shoulder girdle. Place your arms to the side at collarbone level. Move your arms in a circle forward and backward.

Exercise 3

We warm up the elbow joint and hands. Bend your arms in front of you. Move your arms in a circle towards you and away from you alternately, working both joints at the same time.

Exercise 4

Stretch your back muscles. Feet shoulder-width apart, move your arms to the sides and slightly back, collecting your shoulder blades together. Your arms can be bent at the elbows. From this position we turn the body left and right. It is important that the pelvis remains in place.

Exercise 5

We warm up the hip joint. Raise your leg, bent at the knee, in front of you and perform circular movements clockwise, then counterclockwise.

Exercise 6

We stretch the knee joints. Starting position, as in exercise 5. Perform circular movements only with the lower leg.

Exercise 7

We work the ankle joint. Raise one leg.

Perform circular movements with your feet in both directions. Change legs and do the same.

Exercise 8

Place your Nordic walking pole at arm's length in front of you. Lower your body, creating a 90-degree angle at the hip joint. Bend your lower back slightly. You should feel the muscles in your lumbar region and back of your thighs stretch.

Exercise 9

Here, place the stick closer to you. Place your hands on the poles, squat down on one leg, then straighten up.

Change your leg. 5-10 repetitions on each leg.

Exercise 10

Raise the stick with outstretched arms above your head.

We tilt the body alternately to the sides, fixing the pelvis in place.

When warming up, you don't have to use all the exercises.

You can choose those that you like and that will help you work all muscle groups.

But do not forget that the duration of the warm-up should be at least 15 minutes.

Sport equipment

How to do Nordic walking correctly? Know the training technique and choose the right poles. Sports equipment for Nordic walking consists of two poles made of light alloy material with sharp graphite tips.

Special gloves (lanyard strap) are attached to the handles, which allow you to secure the poles on your wrists without fixing them with your hand. This is a very important point for the correct Finnish walking technique.

Sharp tips provide increased stability on slippery soil, hillsides, snow cover, and icy surfaces. To move on asphalt in urban conditions, you need to put rubber covers on the tips, which are sold complete with poles. Equipment can be purchased in the sports departments of supermarkets or specialized online stores.

Rules for selecting poles for Finnish walking:

1. Ski poles should not be used. Equipment must be specifically designed for Nordic walking.
2. You can choose regular or telescopic poles, the length of which can be adjusted depending on your height.
3. Sticks must be selected according to height. This is important for obtaining lasting positive results from training and preventing injuries and complications.
4. To select equipment, there are coefficients (K), which must be multiplied by the height (P) of the trainee. Formula: KxP=L sticks. The error may reach 2-3 cm.
5. Types of coefficients that must be applied depending on the athlete’s physical fitness and state of health:

• coefficient of the “health” group 0.66 – for the elderly, sick elderly people, untrained athletes, during the rehabilitation period;
• coefficient from the “fitness” group 0.68 – for trained people with an average level of physical fitness, young people, children;
• coefficient from the “sport” group 0.7 – for athletes and people with a high level of physical fitness.

When is the best time to do Nordic walking? It depends on personal preference. You can train in the morning, afternoon and evening before bed. The lesson should last at least 30 minutes, over time the duration of walks increases to an hour or more. Weather and season should not affect the regularity of training. It is important to dress according to the weather and avoid overheating and hypothermia.

Nordic walking with poles - walking technique with photos

The walking technique is simple, it is important to practice the movement of your legs and arms. The step should start from the heel and move to the toe. As the leg moves forward, the opposite hand with the stick moves forward. When resting on the ground, the stick takes a position almost parallel to the corresponding leg.

For example, if the right leg goes forward, the stick will be parallel to the left leg. It is important to work not with your hand, but with your entire forearm to properly distribute the load. You can set the pace of movement yourself, taking into account your physical fitness. The main thing is that you feel comfortable during classes.

Breathing during Nordic walking with poles is also arbitrary. We inhale through the nose, exhale through the mouth. It is recommended to take two steps - inhale, three steps - exhale. It is important that you do not experience shortness of breath during training.

All these conditions and advantages make Nordic walking an optimal sport for older people. The exception is people with diseases in the acute phase and with severe chronic diseases.

Therefore, we strongly recommend that older people consult with their doctor before starting exercise. The main rule of Nordic walking with poles for older people is to enjoy the walk, and not to exert too much stress.

Despite the simplicity of the technique, there are a number of mistakes that novice athletes make, reducing the effectiveness of Nordic walking classes to zero.

Useful tips for beginners, young and old

Nordic walking can be quite effective for people of any age, but it is worth considering a number of nuances:

• Don't start from the most difficult level. Start with a couple of classes a week, gradually increasing their duration.
• Do not walk if you are injured or have a cold.
• If you have high blood pressure or a severe headache, it is better to postpone classes.
• Heart failure and spinal diseases are serious contraindications for Nordic walking.
• Before attempting this type of walking, be sure to consult your doctor.
• Before each session, you need to do a warm-up to warm up your muscles.

Video: Basic rules of Nordic walking, techniques and methods of exercise

Video Swedish walking technique, instructions on how to learn to use sticks

https://youtu.be/sw5-dWo3PK4

Despite its apparent simplicity, Nordic walking uses most of the muscles of the body and has an excellent effect on the entire body. This sport is excellent both for the rehabilitation period and for the prevention of injuries and diseases. If you love fresh air, are looking for a new activity and want to improve your health and fitness, then Nordic walking is a great option.

Nordic walking - common mistakes

• Incorrect grip of the stick. The stick should be held between the thumb and forefinger.
• Small amplitude of hand movement. The arm swing should be light and not stop at hip level.
• Poor hand work. When leaning on a stick, try to transfer your body weight to it.
• Weak brush. The brush should not bend, but should be straight all the time.
• The arm is bent at the elbow. All movements are performed from the shoulder. When moving the arm forward and pushing off, the arm remains straight. In this position, the upper shoulder girdle works.

Warm up before you walk

Nordic walking with poles affects almost all muscle groups, so the warm-up should also cover the whole body.

By the way, if you give the complete Nordic walking technique for beginners step by step, you need to start with a warm-up, because it necessarily involves poles.

Warm-up exercises are performed as in a school physical education lesson - from top to bottom.

1. Extend your arms with the stick forward in front of you. Start performing circular rotations and head tilts;
2. Raise your arms with the equipment up above your head and bend forward, backward, right, left;
3. Place one leg forward and hold the equipment above your head. Bend forward with your arms back, and then, on the contrary, tilt back with your arms forward;
4. Take a stick in each hand and place them strictly horizontal to the floor. Start squatting while keeping your back straight. The ideal squat depth is a position where your thighs are parallel to the floor.
5. Place the left stick on the floor and lean on it. Bend your right leg at the knee and grab your ankle with your right hand, then try to pull it as close to your buttocks as possible. Freeze in this position for 20-30 seconds, then change legs. Make sure your back is straight;

The given set is basic, you can easily supplement it with your own exercises. Remember - the main rule of Nordic walking for beginners is that all exercises are performed to a light effort. Don't push yourself or overexert yourself, especially if your health is a concern. Here's a video with another example of a warm-up.

https://youtu.be/qBWACYHCPkI

How to end your workout

After finishing your workout, you should do a short cool-down. Take a few deep breaths in and out. It is important to relax the muscles after the received load.

To do this, you can do stretching exercises. It would also be a good idea to take a warm bath after a walk or visit the sauna.

Many people of all ages have already experienced the amazing effect of Nordic walking. You can get acquainted with detailed reviews of some of them, as well as with specialist comments, by reading the article “Nordic walking for weight loss - reviews.”

https://youtu.be/rIl6ZLucpsw

What's the use of this?

The main benefits of Nordic walking are as follows:

• It has a great effect on the condition of the heart and blood vessels;
• very useful for the spine, improves posture;
• normalizes blood pressure;
• improves coordination of movements;
• increases muscle tone;
• activates blood circulation;
• increases the body's endurance;
• makes immunity stronger;
• relieves muscle spasms;
• accelerates recovery after injuries, surgeries, heart problems;
• helps with stress and nervous feelings;
• calories are wasted, which is important for losing weight;
• Suitable for old, young, everyone;
• and most importantly, it lifts your spirits and gives you joy in life!

Read about the additional benefits of such walking here.

The main thing is to walk correctly, follow the instructions, and do a light warm-up before starting classes. And then the consequences of this will be the most pleasant.

Choosing the right poles

Choosing the right size sticks is very important.

https://youtu.be/cJYj1V4hHfU

Too small or, conversely, too long specimens lead to poor posture, frequent stumbling, and muscle imbalance.

Models are made from three materials (aluminum - the cheapest, fiberglass - medium, carbon - the most expensive), all must contain carbon. The higher the proportion of carbon, the stronger the model and the less vibration.

It is worth distinguishing between models with a fixed and telescopic length. The length of the fixed ones cannot be changed, they are sold with a length difference of 5 centimeters, ideal for those who are overweight. Telescopic options are very variable in length, suitable for people of normal weight, growing teenagers, and for use in steep terrain. Telescopic ones are more flexible in use, but noisier and less vibration-resistant, so fixed ones are much stronger than their rattling “brothers”.

The photo shows Swedish walking poles:

aluminum

carbon

telescopic

fixed

In order to find out the optimal size, you must adhere to three criteria: relation to body length, angle of the forearm relative to the other part of the arm, testing.

Entry-level models cost approximately 15 euros, while the best products can have a price tag of 150 euros. Models with an ideal combination of price and quality cost an average of 50 euros.

Tips should be made of hardened steel, and also have removable rubber caps that reduce the volume of the sound of the tip touching, for example, asphalt. They should also be easily replaceable, because otherwise they will wear out, lose grip, and the quality of your walks will decrease.

The handle also matters. The best example of a shape is wedge-shaped, where the diameter of the handle near the little finger is smaller than near the thumb.

The material should repel moisture and prevent your hand from slipping. Here natural cork is recognized as the best material.

Where did it all start?

The origins of this sport are called summer exercises for skiers. However, like the name, the history of its origin, and its age, there are several versions. They call it the 30s of the last century, or the beginning of 1940; there is also a very ancient date, according to which Nordic walking is several centuries old.

But the modern type of “nordic walking”, which has been developed into a separate sport, first appeared in Finland in 1940. The skiers were given an exercise that they had to do outside of training to stay in shape. 50 years later, in 1997, Mark Kantan developed and published a manual on Finnish walking based on it. to the world.

What happens to the body during Nordic walking?

• 89 – 92% of the muscles of the shoulder girdle and back are used during the training process.
• Metabolic processes in the body accelerate, which is why calories begin to be burned faster (700-720 calories in 1 hour), and extra pounds disappear without a trace.
• The heart rate increases on average by 15 – 18 beats per minute, so Nordic walking is an excellent cardio workout.
• Coordination of movements and sense of balance improve.
• The spinal column is aligned, pain in the spine is noticeably reduced, and posture is corrected.
• The level of harmful cholesterol in the blood decreases.
• The body is enriched with oxygen.
• Immunity is strengthened.
• The body is hardening.
• Intestinal function improves: constipation disappears, gas formation decreases.
• The tidal volume of the lungs increases by 30–35%.
• Sleep is normalized, insomnia disappears.
• My mood improves noticeably.

Cat walk - technique

This Nordic walking technique is used when the load needs to be redistributed so that the knees and spine are not exposed to excessive stress. It is usually practiced during rehabilitation after injuries or joint surgeries.

The technical execution of the “cat walk” almost completely repeats the alternating step. The difference is that you need to pull your head up the entire time you walk. At the same time, you should not raise your chin - it should be located at a right angle to the neck. Your back should also be kept as straight as possible.

Step-by-step instructions for choosing the right poles for older people

The initial step when choosing poles is to determine the required length. The comfortable length of the poles was determined experimentally. EXEL was a pioneer in the production of Nordic walking poles; they asked the founder of modern Nordic walking, Marco Kantanev, to select the optimal length, and as a result of his research, they derived a formula for selecting the required length. The formula is as follows, coefficient * human height in cm, the coefficient can be from 0.6 to 0.70. For older people, it is best to take the lower limit of this coefficient, i.e. the stick should be lower. So, for an elderly person with a height of -165 cm, the length of the instrument should be 100-105 cm.

https://youtu.be/ZXalKjugYxg

Beginners may mistakenly believe that they can get by with regular ski poles, but this is not the case. They are much longer and their tips will quickly wear off as they move along the asphalt.

When choosing, you should pay attention to the following details:

• The barrel can be extendable, it can be folded and the length can be adjusted, but its disadvantage will be its low strength compared to a solid barrel. The material of the main part of the stick should be lightweight so that you hardly feel them when walking.
• It is better to take a removable tip, because it wears out quickly, in which case you could easily replace it. In addition, you should have rubber “boots” for the tips, which you will wear when walking on asphalt, concrete and other hard surfaces.
• The handle and glove should be made of hypoallergenic materials, not cause irritation, and hold the hand well.
• Special leg weights are recommended for use only by trained people.

Typical mistakes of beginners to walk the Scandinavian style

Amateurs who begin to master Nordic walking often make mistakes that lead to improper load distribution and injuries. Most often they consist of incorrect selection of equipment and equipment, incorrect positioning and movements of the limbs and body.

The most common mistakes made by novice athletes are as follows:

• Using ski poles. Firstly, they are not as durable as special Nordic walking poles. Secondly, they are not equipped with straps that secure the hand in the desired position. Thirdly, they do not absorb shock, and therefore the load is not distributed as needed.
• Using poles that are too long or too short. Under no circumstances should they cross behind the back, much less force the person to slouch during repulsion.
• Rotation of the body when pushing off with a stick. This can increase the load on the spine, which is extremely undesirable.
• Repulsion is carried out by pressing on the stick with the hand. To use the muscles of the limb, you need to press the stick with your entire elbow.
• An erratic step, which very often leads to falls and injuries.

What special equipment does Nordic walking require for older people?

In order not to scare away everyone who is interested in Nordic walking with the words “special equipment,” it should be said: wear what you like. However, as time passes, you will switch to regular sneakers with flexible, non-slip soles. In other shoes, your feet will simply get tired, or calluses will appear. The weather conditions themselves will tell you what to choose - a tracksuit or a light T-shirt with shorts. We apply the same approach to choosing any clothing for older people: the fabric breathes, absorbs sweat, and does not create a greenhouse effect. In summer, don't forget a hat with a visor to protect your eyes. If your route, although it is not advisable for older people, will take place in open areas along the coast in the summer, consider sunscreen. After your first walk with a Scandinavian step, you will feel a burning sensation on your palms, take care of yourself, use light ones even in summer, or better yet, use special fitness gloves. In spring and autumn, shoes should be waterproof, and keep a plastic raincoat in a light backpack. Although Nordic walking is not afraid of winter, we will preserve warmth with the help of thermal underwear, not blown by cold winds and comfortable winter clothes.

Learning to walk correctly: important nuances

Now, let's look at how to properly practice Nordic walking with poles - what you need to know before starting the race, what benefits it brings:

• You need to adhere to the correct breathing rhythm. Try to walk, inhale oxygen through your nose and exhale through your mouth. The optimal pace is to inhale every second step, and exhale, respectively, every fourth.
• You should not abruptly end your workout - do breathing exercises, several stretching exercises, calm your heartbeat and allow your body to cool down smoothly.
• Choose comfortable sportswear that will not restrict your movements. When choosing poles, be guided by height - if you put the right pair on your big toes, your arms will be bent at the elbows exactly 90°;
• The optimal training scheme for beginners is preferably to walk 3 times a week for 50 minutes. Later, you can increase the duration to 1.5 hours, and to increase the load, especially zealous athletes install special weights on their equipment.

Training

After warming up, you can proceed directly to walking. It is better to choose a quiet street for this, or even better, a park. So, let's start our health walk:

• Secure the loops of the poles to your arms, lower your limbs and begin to move forward slowly. “Nordics” are not used in this case. Concentrate on walking relaxed, with your shoulders relaxed and your arms slightly swaying back and forth;
• Continue moving, slightly holding the poles and swinging them in time with your movements (but still do not use “Nordic” moves). Lengthen your steps by stepping on your heel first and “rolling” your foot onto your toes. At this time, push off slightly from your knee;
• Now you can use the sticks. Try to get into a rhythm (left arm - right leg and vice versa) and concentrate on keeping the Nordics parallel to each other and your elbow joint bent at the correct angle;
• Keep the poles close to your body. During movement, the pelvis should rise quite high, and the body should lean forward slightly. At the same time, make sure that your back is completely straight.

The intensity of your workouts should be adjusted based on how you feel. If you want to increase the load, then simply push off the surface with your Nordics harder, lengthen your steps or increase the length of the poles.