Nordic walking with sticks, which has gained incredible popularity all over the world in recent decades, is an excellent way to combine the useful with the pleasant. There are practically no contraindications for practicing this type of wellness gymnastics, and Nordic walking lessons for beginners are extremely simple, understandable and very quickly learned.
Varieties of Nordic Walking
According to the degree of intensity, speed and saturation with special movements, Scandinavian walking, also called Nordic walking, is divided into four varieties:
- general wellness,
- special wellness,
The first of them differs little from a normal walk in the park, but it significantly improves the functioning of the cardiovascular, respiratory and neuro-sympathetic systems of the body as a whole, while simultaneously strengthening muscles, improving joint mobility and correcting posture.
The second focuses on the study of any particular muscle group, as well as the elimination of problems associated with the consequences of diseases, recent operations and, in essence, is a rehabilitation program.
The goal of the third is body modeling and weight loss, which is why Scandinavian walking with sticks for beginners and experienced is often included in various complexes of cardio training.
Finally, the last, fourth variety - a way to maintain optimal shape in the inter-competition period among professional athletes (primarily skiers and biathletes).
It should be noted that the Nordic walking technique for beginners is usually taught to inexperienced beginners by certified instructors. Only they at the first stage of your classes will be able to expertly suggest - where, how and how much to walk, on what principles to choose poles and equipment, what mistakes should be avoided, what video tutorial on Nordic walking for beginners is recommended to study, etc.
Basics of Nordic Walking
The Scandinavian style of walking with sticks (as, indeed, any other) is based on the development of the methodology of its main element - the step. The skill necessary for this does not come immediately, and therefore it is introduced into the “muscle memory” in stages.
- Stage 1: Learning to feel the weight of sticks in your hands. To do this, it is enough to walk with the body slightly inclined forward, taking the sticks not by the handle, but in the middle (just like a load). The main thing that is developed with such seemingly ordinary walking is the involuntary coordination of the simultaneous forward movement of the arm opposite the leg (i.e., the left arm and right leg and vice versa).
- 2nd stage: Learning to develop a rhythm. To do this, while continuing to walk, we hold the sticks by the lanyard - but not pushing them away, but simply dragging them along the ground in time with the movement of the hands.
- Stage 3: Full walking. The movements of the arms and legs that have already become habitual when repelled by sticks will only be simplified. But the last synchronization will happen - the simultaneous push of the heel of one leg and the end of the stick in the opposite hand. Further, you only need to vary the intensity of the loads - trying to speed up the steps, push harder, make the steps wider, and the amplitude of the swings is longer.
Nordic walking for beginners obliges to provide one more important parameter - the length of the sticks themselves. For professionals, it is calculated using a rather complicated formula, and for amateurs, it is applied using a simple coefficient multiplied by their own growth. It is equal to:
- 0.66 - if you are planning a lightweight, wellness training,
- 0.68 - for those who wish to engage in a fitness variety of this walk,
- 0.70 - size for sports use.
Since the height of all people is different, the length of standard sticks can be very far from the recommended indicator. For this reason, it is better to purchase telescopic options, fitting them to growth is not difficult.
Tip: in areas with a soft surface (grass, soil), use a standard stick tip. On hard surfaces (asphalt, tile, pavers) - a special rubber knob
How to keep them?
It’s not worth worrying about this. The design of all high-quality models, without exception, provides for a special loop that securely holds the brush, and a lanyard with a special surface configuration on which the fingers rest almost like a glove.
At the same time, the loop length is easily adjusted by the clasp - and therefore you are not in danger of damaging your wrist or losing a stick. It only remains to learn not to strain your hands, and then the grip and repulsion technique will be fixed at the subconscious level.
How should hands work?
The technique of walking with Scandinavian sticks for beginners necessarily provides for the correct movement of the hands. In fact, it is similar to skiing:
- arms are a little bent
- when raised up, the bend angle decreases to about 45 °,
- when lowering the hand goes to the hip, the angle increases to 120 °.
As a result of processing a huge number of stories and reviews about the first not only days, but even minutes of Scandinavian walking without competent preparation, we were able to compile a list of the most common mistakes made by enthusiasts of this type of health-improving sport:
- use when walking poles used in any other sport,
- improper hand position, in which the sticks go back and literally cross behind,
- attempts to “help” oneself with the turns of the body in the direction of the hand moving forward,
- pressure on the stick with a brush, and not all with the hand from the elbow (not only decreasing the efficiency of the beneficial effect, but also quickly tiring the wrist),
- “Wagging” of the feet (in the absence of equal pressure on the right and left parts of the foot, not only legs get tired quickly, but “corns” develop over time and the skin cracks),
- rarely, but nevertheless the occurring “pace of a pacer” (a feature very much appreciated by mustangs when running, first rearranging only the left, and then only the right pair of legs is absolutely not suitable for a person),
- the use of only one pair of socks - which is equivalent to the diagnosis of “corns” (two pairs must be worn - ideally sitting on the foot and only of high quality materials).
Water and nutrition
- Water should be consumed as much as the body requires, signaling this feeling of thirst. Although it is desirable to distribute these approximately 2-3 liters as follows: 60% in the morning and 40% in the second. And drink slowly, in small sips.
- The daily dose of calories is selected depending on whether you want to recover, lose weight or maintain your current weight. But at the same time you need to eat right - often, but little by little, avoiding unhealthy foods and watching the full consumption of the required amount of vitamins and minerals.
- Do not eat later than 2 hours before Nordic walking.
- Do not drink after a long load of coffee or energy - much more will bring simple water or a cocktail with a high content of carbohydrates (but not sugar!).
- Drink BEFORE food, not AFTER her. This established stereotype in our country needs to be changed.
Nordic Walking: Mechanics of Movement
This is the third note in this series. In the first, we gave a general description of Nordic walking and got acquainted with this type of activity as such, and in the second we talked about poles for Nordic walking. Therefore, I highly recommend that you read the previous masterpieces before reading this article. We go further and today we will find out how to technically walk with sticks. Well, let's start with what ...
I think you are aware that the same exercise in the gym, for example, squats with a barbell, can be performed differently by different people, and everyone is sure that it is his technique that is ideal and 100% true. The same situation occurs in the “Scandinavian” - no matter what person you see, he will have his own, unique technique, which he will try to educate you if you fall in his wand. In this vein, we can say that there are so many people, so many opinions, however, this is not so with regard to Nordic walking. There are clear instructions on how to walk with sticks, and we will get to know them later in the text.
For better assimilation of the material, all further narration will be divided into subchapters.
Nordic walking. Motion analysis.
To master the technique of nordic walking, you need to have an idea of the mechanics of movement, i.e. how and due to what muscles / joints walking with sticks is carried out. And the first thing you need to know is what characteristics this type of physical activity has, and they are as follows:
- take part in movement work until 90% (200 units) of muscle
- several joints are involved (hip, knee, ankle),
- “Exercise” is a closed kinetic chain (limb / moving body part is fixed / supported),
- low skeletal-articular load.
In a tabular and descriptive form, the mechanics of walking is such a picture.
The movements of the lower body (legs) are alternations 2 phases: transfer and support. The phase of support implies support on the heel, the entire foot and the pads of the fingers. In the transfer phase, the leg loses contact with the ground and moves to the next fulcrum. In the phase of support, the heel first touches the ground, and the foot is in the position of slight supination. Then the support is transferred to the entire foot, the body moves forward, and the leg back. At the last stage of the support phase, supination of the foot occurs again, after which it comes off the ground and begins the portable phase. Further, the entire cycle is repeated.
When the leg is retracted back in the support phase, the body thereby moves forward and the transfer of the second leg is facilitated. When the leg moves forward, for the quadriceps the concentric phase begins (contraction under load), and when the leg goes back - it begins for the muscles of the back of the thigh and lower leg. Also in the movement of flexion / extension of the leg in the hip and knee joints (and small movements of the knee and thigh), adductors (adductors of the thigh) and popliteal muscle are involved.
A visual atlas of the muscles (in the process of movement) involved in Nordic walking is as follows.
We go further and consider ...
Nordic walking: technique
Now we will look at general instructions on stick walking techniques. They consist in observing certain rules, in particular such:
- the stick walking process is a natural walking process,
- steps are performed by rolling from heel to toe,
- keep your back straight by tilting the body slightly forward
- keep your shoulders relaxed and down,
- arms and legs should move alternately (right foot in front / left hand in front),
- use longer steps than usual
- while moving, the arms should move like a pendulum, and the elbows should be free and slightly bent,
- exhalation - with the mouth, inhalation - with the nose in compliance with the rhythm of walking. In the first two steps, inhale, on 3 - 5 exhalation (as an example of one of the breathing options),
- when you take your hand with the stick back, the palm opens (opens) and only the lanyard glove fixes it,
- the hand should not go forward / backward more than 45 degrees.
In the picture version, Nordic walking technique is such a picture.
It’s better to see it once than read it a hundred times, so the animated version looks like this.
There are several options for walking with sticks: quick triple steps, a wide step, parallel movement of the sticks and legs (left foot - left stick) and they are used as they progress in the classic version and for a greater load of the body.
Nordic Walking: Major Mistakes
We are not asthenates and not dumb :) to learn from our mistakes, so remember what you should follow when walking and record these points especially during the first penetrations.
- bending of the arms at the elbow. All movements of the top in the “Scandinavian” come from the shoulder and with a straight hand (including pushing away),
- amplitude reduction. The hand should move like a pendulum and perform a full swing,
- stick transfer. The stick is not carried in the fist and sticks into the surface, but follows the hand,
- Strong fist sticks. You need to hold the stick between the thumb and forefinger, squeezing it slightly in a fist,
- mixing / scattering sticks. The sticks should go straight and parallel to each other,
- repulsion simulation. Transfer body weight to your hands and actively push them away, like when skiing,
- “Ski” gait. Scandinavian movements, as with ordinary walking without any slipping.
Nordic walking for weight loss. Works?
Many ladies in the body stand on sticks solely for the purpose of losing weight. However, it should be understood that Nordic walking promotes weight loss only in the case of a properly organized subsequent (post-training) meal (and generally regulated eating process).
Nordic walking (especially in winter) makes the body spend about an hour of such activity 400-700 kcal. Due to the fact that a person is Scandinavian in the freezing air, his appetite is critically increased, and after such a walk everything flies inanimately he can “eat an elephant”. Usually this happens, and a woman / man who wants to lose weight does not understand why they stood on sticks, and the weight is not just not decreasing, but going up.
Therefore, if you have weighty goals in priority, then take both a glass of water with fiber diluted in it before and after the Nordic walk (2 tbsp on 250 ml). And immediately after walking, drink enough water and eat unsweetened fruit (such as a green apple) or drink a protein shake. Then later 45-60 spend a full solid meal for minutes. However, remember that if your goal is losing weight, then the calorie content of such a post-workout intake should be less than the calories burned. In other words, from 500 kcal spent per hour of activity, eating should be about 350-400 kcal (including protein / snack fruit).
As a specific example of such a meal may be: 150-200 gr tuna (canned food, fat content to 10 gr) 100 gr vegetables (e.g. broccoli) and 2 pieces of black bread. In any other scenario, namely the uncontrolled consumption of calories, you will not only not lose weight, but also become rounder than you were.
Do not take coffee and caffeinated drinks before / after the Scandinavian walk, even if your walk is scheduled for early in the morning.
Well, in conclusion, let's talk about ...
How often and how much per week can I personally do Nordic walking?
We all love specific numbers, this also applies to the number of approaches / repetitions when working with a particular exercise and the time of rest and the development of training per week.
Classic Internet recommendations (migrating from one site to another) is 30-40 minute session 2-3 once a week. They are not true due to their narrowly parametric orientation.
When determining the temporal parameters of Nordic walking, it is necessary to take into account the level of preparation of the athlete and the duration of his studies with this type of activity.
In its most general form, a sample walking program (aimed at a wide range of nordic walking enthusiasts) might look like this.
That, in fact, is all that relates to the technical and exercise side of the “Scandinavian”, to summarize.
Today we learned the technique of Nordic walking and now we are able, so far in words, to walk with sticks. Well, so that the words do not diverge from the deed, we take sticks in our hands and go to the street to conquer the territory of our native cities. Good luck, my dear Scandinavochki and scandalous :)!
PS .: Do you go on sticks? What places?
PPS .: Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :).
With respect and appreciation, Protasov Dmitry.
What is Nordic walking?
Nordic or Nordic walking is a special type of physical activity that uses special walking techniques with sticks. Helps to increase and maintain the tone of a large muscle group, the overall healing of the body.
Nordic walking is a popular sport among people of different ages.
Foreign scientific studies show that regular studies significantly reduce the risk of developing cardiovascular diseases, contribute to weight loss, increase tolerance to physical and stress loads, and improve general condition.
Nordic walking differs from other sports in simplicity, relative safety and high accessibility. There are no restrictions on age, gender and level of physical fitness.
What muscles work
In the process of engaging in this sport, almost 90% of the striated muscles of the body work. The greatest load is placed on the following muscles:
- Deltoid muscle
- Subscapularis muscle
- Pectoralis major muscle
- Muscle group flexing the forearm,
- External and rectus abdominal muscles,
- Latissimus dorsi muscle,
- The entire gluteal muscle group,
- The quadriceps muscle of the thigh,
- The calf muscles
- Anterior and posterior tibial muscles.
The muscle groups involved in walking with and without sticks
It is important! Nordic walking surpasses many sports in the efficiency of the musculoskeletal system. For example, when riding a bicycle (45% of the muscles are included), about 300 kilocalories are burned in 1 hour, when running (50% of the muscles work) - 500 calories, and when Nordic walking - 700 calories.
The method gained wide popularity for the rapid decrease in body weight. Due to the coordinated work of almost the entire muscle apparatus of the body, calorie consumption is more than 2 times higher than normal walking, with sports running - by 40%. After intensive training, the human body is still in a “state of increased activity” for several hours, in which fat cells continue to be utilized.
In the process of training, all types of metabolism are activated, blood flow intensity increases, while there is no significant burden on the cardiovascular and respiratory systems.
Benefit and harm
The main advantages of the direction include:
- Maintaining muscle tone of the upper and lower halves of the body at a time,
- Significant burning of calories at a relatively low cost of effort, low level of physical fitness,
- Weak pressure on the knees and spine (with age, the frequency of damage to these segments of the musculoskeletal system increases),
- Posture correction
- Improving the general condition, training coordination of movements and balance (important during the rehabilitation period after injuries and fatal vascular accidents),
- Increased endurance and tolerance of any loads.
This sport is extremely healthy.
For young people
For young people and people of the middle age group, Nordic walking allows you to correct various defects of the musculoskeletal system, acquired during school years or present congenitally (impaired posture, neck curvature), stabilize gait, and increase coordination of movements.
A distinctive feature is the early prevention of almost all components of the metabolic syndrome (obesity, type II diabetes, hypertension, and even gout). Constantly active young people are less likely to have diseases of the gastrointestinal tract.
For the elderly
With age, a significant bundle of diseases from the endocrine, cardiovascular and central nervous systems accumulates. Due to its simplicity, Nordic walking allows people to feel in a new way: craving and interest in life increase, the general condition improves, and reliable prevention of a number of disorders is provided.
This sport increases the utilization of glucose by the cells of muscle and adipose tissue not only due to increased needs, but also the activation of insulin receptors. This allows you to maintain an adequate glycemic background.
Active muscle contractions in the fresh air moderately increase the total peripheral vascular resistance, heart rate and cardiac output fraction. Against this background, the metabolic rate in the myocardial cells increases and coronary blood flow accelerates. Even against the background of hypertension of the II and III stages, the features described above are not dangerous. The result is the prevention of coronary heart disease (if it is present, the frequency of angina attacks and myocardial infarction decreases), as well as ischemic and hemorrhagic strokes.
With age, the frequency of atrophic and degenerative pathologies of the brain (Alzheimer's disease, Peak) increases. Prevention of these disorders is carried out due to the activation of mitochondria and increased ATP synthesis.
It is important! Scientific work has noted a low incidence of breast, prostate and lung cancer (70% less) with regular training (from 5 times a week).
Harm can only be obtained if the technique for performing the Scandinavian walking is not followed or if there are contraindications. In all other cases, this sport is completely safe. Major injuries include:
- Joint and ligament injuries
- Overload of certain muscle groups with the phenomena of convulsive activity,
- Inadequate reaction from the cardiovascular system (development of arrhythmia attacks, aggravation of coronary heart disease, etc.),
- Respiratory failure (increased respiratory rate, cyanosis, dizziness, etc.).
Contraindications: who should not be involved
Unfortunately, there is a fairly large list of conditions in which Nordic walking is a prohibited sport. Before starting classes, you should definitely consult with a specialist. Only a doctor can correctly assess the general condition of the body and make a decision on the feasibility and safety. Contraindications include:
- Severe heart failure with symptoms of oxygen deficiency,
- A period of 30 days after a myocardial infarction and 2 months after a stroke,
- Thrombophlebitis and varicose veins of the lower extremities,
- Severe lung diseases in which there are symptoms of respiratory failure or lung capacity is reduced by 50% or more,
- Active forms of arthritis of any etiology,
- The course of infectious and inflammatory diseases (during the period of chronicity or remissions, classes are possible),
- Arterial hypertension: training is prohibited only in malignant forms,
- Unstable angina pectoris,
- Fatal lesions of the musculoskeletal system, in which the restoration of articular and bone tissue is impossible (requires surgical correction),
- Arrhythmias accompanied by an increase in heart rate, which are currently or in history.
For joint diseases, you should consult your doctor before starting workouts.
It is important! Thus, the Scandinavian type of walking is practically not dangerous for people of older age groups in the absence of the above conditions.
Special sticks are used, which are much shorter than ski poles. On the handles of sticks there are special straps that are fixed on the hands and resemble gloves without fingers. This allows you to operate your inventory without significant effort.
For Nordic walking you need to purchase special sticks.
The second stage is the selection of shoes. It is best to use athletic sneakers with a shock-absorbing sole or insole to reduce the load on the joints of the lower extremities and the spine.
How to choose Nordic walking poles
There are 2 types of poles: fixed and telescopic, which can be adjusted by adding retractable elements. They have the lowest possible weight. For this, aluminum, carbon fiber or high-quality composite materials are used.
The basic selection rules are as follows:
- The handle should be comfortable and fit well in the hand.
- The strap should not hang loose or squeeze the hand unnecessarily.
- The correct tip selection. For hard surfaces, rubber is used; for walking on ice, snow and the tropics, a spike of solid materials (metal, plastic) is used.
- Adequate length.
The choice of equipment for classes must be approached responsibly
How to set up sticks for growth
Properly selected stick lengths are the most important step. The size of the inventory depends solely on the growth of the person, and not on the degree of the desired load or age. Neglect of these circumstances will lead to a significant load on the pelvic apparatus, knee joints and spine. For convenience, a table is presented.
|Human height, cm||The height of the sticks, m|
|195 and above||1,35|
To prepare the muscle and ligamentous apparatus, a warm-up is necessary. It allows you to warm up the muscles and speed up the metabolism in them, increase the intensity of the cardiovascular system. The duration of this stage should be from 5 to 15 minutes. The sequence of actions is as follows:
- Walking at a low speed (2-3 km / h). Sticks need to be held in hands.
- Performing breathing exercises.
- Swing exercises for large joints.
- Muscle stretching.
Warm-up is an important stage of training
Below is a set of exercises. Each must be performed 10-15 times:
- Rifts. The initial posture is feet shoulder-width apart and slightly bent at the knee joints, the head is straight, hands are resting on sticks. You need to stand on your heels and roll smoothly onto the pads of all your fingers, while the weight should be concentrated on the sticks.
- Mahi's foot. Starting position: legs are straightened, arms are extended forward and rest on sticks. It is necessary to alternate to move the legs back and forth. Amplitude should be as high as possible.
- Lunges with sticks. You need to stand up straight, feet shoulder width apart. It takes a long step-lunge with one foot forward, hands resting on sticks, back - straight. After returning to the starting position, an attack with another lower limb is repeated.
- Lateral torso. Initial posture: legs shoulder-width apart, head and back straightened, a stick wound over the shoulders over the head, hands holding both ends of the inventory. It is necessary to fix the area of the pelvis (it should not rotate or tilt) and tilt the body to the right and left (alternately).
- "Skier". Starting position: right foot forward, left foot back, each hand holding sticks in the center. It is necessary to do hand swings back and forth, while slightly squatting on the supporting leg. After changing legs, the movements are repeated.
- Pulling up. You need to stand up straight, raise your hands up and grab the stick by the ends. You should reach as far as possible while holding inventory. Heels cannot be taken off the ground.
Nordic walking: how to walk and breathe
Breathing is the most important component. It is necessary to inhale air exclusively through the nose (this contributes to its heating and ensures the physiological functioning of the respiratory apparatus), and exhale only through the mouth. For each breath - 3 steps, exhale - 4 steps.
At each step, you should first step on the heel, then transfer the weight to the sole and then to the fingers. Knees - slightly bent, shoulders bent back, trunk straightened. Sticks need to push off each step forward.
At least 10,000 steps (about 5,000 meters) are recommended per day. The best time is morning and afternoon. It is at this hourly interval that the air is as fresh as possible.
The training place is a park and forest zone. It is impractical to conduct classes in urban areas due to the high pollution of the surrounding air. Duration of classes - 45–70 minutes.
The growing popularity of this sport is explained by the fact that when Nordic walking with sticks, the benefits and harms are incommensurable.
The undoubted advantages of Norwegian walking with sticks are as follows:
- Through the use of sticks, the load on the joints, knees is reduced, in contrast to running and walking.
- Strengthens posture and the entire musculoskeletal system.
- Blood circulation improves, blood pressure and heart rate normalize.
- It helps to lose weight, in addition, for full people walking with sticks is an option, because with other sports, the load on the articular apparatus will be destructive.
- An important part of its usefulness is the minimal application of effort available to everyone. You can practice on your own or with a group at any time of the year anywhere.
- With such a walk, many muscles are involved in the process, which in ordinary life a person uses little or rarely. If you do not push up, do not pull yourself up, do not work out the area between the shoulder blades, then in the collar, interscapular area the blood ceases to supply the muscles, and salts begin to be deposited, and during training, all deposits gradually "dissolve".
- Improves mood, helps get rid of depression. Energetic hand swings promote chest opening, a person “breathes” freely and easily. It has long been noticed that a happy person walks with a flying gait, waving his arms, and swinging his arms during class gives a feeling of freedom, confidence.
- With Nordic Nordic walking, as with swimming, 90% of all muscles work in the body.
- The heart rate during Nordic walking rises by 10-15%.
- Nordic walking is recommended after a stroke, it helps to restore balance, coordination of movements. In ordinary life, right-handed and left-handed people usually use only one hemisphere (left and right) - this is manifested in an imperceptible imbalance, it becomes apparent during the first lessons in Nordic walking, when the gait of beginners is distinguished by impaired coordination, but with classes this is all is being restored.
Almost everyone can go Nordic walking, but it will be an excellent means of healing the body with the following diseases:
- With diseases of the neck, lower back, spine (osteochondrosis and more).
- With violations of posture (scoliosis). In Finland, to combat teenage stoop, in high school, Nordic walking is included in the school curriculum.
- With constant pain in the back, neck.
- If there are diseases of the lungs, upper respiratory tract (bronchial asthma).
- With some cardiovascular disorders (coronary artery disease).
- If a difficult psychological state of health (depression), sleep disturbance.
- With tremor (trembling) of the hands (Parkinson's disease).
- If you suffer from extra pounds.
Video: Nordic Walking Technique for Beginners
Thus, Nordic walking is one of the most progressive sports, which has a lot of advantages for the body. During classes, it is necessary to follow the technique and perform a warm-up to maximize the benefits. It is also recommended to consult a doctor to avoid accidental injuries of the musculoskeletal system.
Choose sticks brief instruction
The success of your Nordic walking training depends very much on the choice of sticks, the main criteria for their correct selection are:
- Length or height - in this case, the market offers telescopic and monolithic sticks. Telescopic has many connections, thanks to which you can choose the length and smooth them, monolithic have a solid barrel. You should pay attention to telescopic poles only if you travel often and want to always have them next to you. For constant, regular classes, it is best to take monolithic sticks, as they have greater reliability and stability than with the folding mechanism.
- What should be the height of the cane? When developing sticks for Nordic walking, it was experimentally determined that their height for each person is calculated by the formula: a person’s height * 0.68, for sports people the length can be taken a little more height * 0.7, for untrained overweight people, it is better to take fewer of them - growth * 0.66. If it is not possible to calculate the length, then you need to take the sticks in your hands so that in the bend of the elbow a right angle forms, and they should not reach the floor 2-3 cm.
- The bottom of the stick (tip) should be sharp and metal, but a special rubber tip is attached to it. If you walk on asphalt, concrete or other hard surfaces, then in this case you will need to wear it, otherwise remove it.
- At the top, on the handle there is a special glove (lanyard), which is adjustable for the size of the hand, they are designed for the left (Left) and right (Right) hands, it is fixed on the wrist, you must learn to clamp it yourself so that it does not squeeze your hand and when the handle did not fall far down.
- The trunk of the stick was supposed to be made of light, strong, elastic materials (carbon).
- As for whether it is possible to practice with ski poles, I must say that they differ significantly in length and tip, so you will be uncomfortable and uncomfortable with them.
How to walk Norwegian walking
In order to know how to walk with sticks correctly, you must either take a couple of lessons from an instructor or read special information on your own, watch video tutorials.
In order to understand what its meaning is, it is necessary to learn several stages - observe coordination of movements, correctly use sticks, choose the appropriate rhythm of walking.
The initial step in Scandinavian walking will be regular walking with the “anti-step” technique, in which the left leg meets the right arm during the step, then the left arm meets the right leg. The sticks at this time should be taken in the middle and carried parallel to the ground, hands with a step rise to the level of a handshake, they are straight, not bent, the amplitude of forward movements is the same.
You need to start at a slow pace, then gradually you need to accelerate, waving your arms ever wider.
A foot that takes a step should roll from heel to toes. Do not focus while thinking about canes, move your arms freely with relaxed shoulders.
The main goal of this exercise is to achieve a natural pace of walking with coordinated movements of the arms and legs.
The next exercise: will be dragging the sticks behind you: the sticks you need to lower the tip to the ground and pull on your relaxed hands behind you. Previously, the lanyards should be fixed on the hands. You need to go, forgetting about the sticks, placing them close to the body, using the “anti-step” technique, while the tips drag along the ground.
After 100 meters, check which leg you are moving forward with your left hand, if it is not the right leg, then leave the sticks and try to achieve the correct “anti-step” technique.
The next step is to put the stick, you need to take out the hand with the stick to the level of the handshake, while the tip will abut against the back and you should feel that it is ready for repulsion.
Next, we learn to push off from the sticks, take a step with the right foot and move the left hand with the stick forward, simultaneously with the contact of the right heel with the ground, the stick should push into the surface. The stick is located at the back. At the first step, you need to stop and check your posture, lean on a stick, change the center of gravity from right to left foot.
Then we take the next step and pay attention to the force of sticking the stick, the longer and more we press on the stick, the better for the muscles. At this point, the elbow should be extended forward of the body, as if you are preparing to shake hands. The movement should be not only in the elbow up and down, but also in the shoulder joint - forward, backward.
Observing all these movements, you begin to take the first steps in the technique of Nordic walking, move on and on.
With the right approach to the lesson in Nordic walking, it should include 3 stages:
- Warm up.
- The main part (Nordic walking).
- Completion or afterword.
The main goal of any warm-up is:
- Warming up all muscle groups, starting with small ones, moving to large ones, going beyond the usual movements.
- Preparation of the heart, through a gradual increase in heart contractions, so that when the transition to the next stage does not occur a sharp jump in the pulse.
The duration of the warm-up is approximately 5-15 minutes.
What activities does warm-up include?
- Normal walking, while sticks must be carried, holding them in the middle, parallel to the ground.
- Exercises with flywheel and rotational elements for the development of the shoulder knee, ankle joints.
- Stretching the muscles of the back, legs, shoulders.
Examples of warm-up exercises:
- Legs are shoulder-width apart, sticks in hands. You need to bend your knees slightly to lean on sticks, and then roll from heel to toe, from toe to heel.
- Leaning on sticks, do alternate leg swings.
- The stick must be placed on the back of the neck, grasping the “barbell” with both hands and, without rotating the pelvis, make several tilts of the body to the right and left.
How to hold sticks
The basics for the correct use of poles in Nordic walking are as follows:
- On the handle of the stick should be the letters R or L, which means the right and left stick.
- The hand must be threaded through the lanyard so that the thumb and forefinger are located opposite the lanyard hole.
- Then fasten the lanyard comfortably on your hand.
- The thumb should rest on top of the lanyard to ensure that it does not open.
- In order to find out if you fixed the sticks correctly, stretch your hand forward so that the palm is open, if you feel good and the hand and the stick harmonize, you feel that it is an “extension” of the hand, then you did everything right. If there is a lot of free space between the hand and the lanyard, adjust this.
What should be the posture
Those who regularly practice Nordic walking should be aware that posture is important to maintain good physical fitness while walking.
Each person has his own individual characteristics, the ideality of posture is a rather subjective factor, but still there are certain recommendations what should be the position of the posture during Nordic walking:
- Shoulders should not be clamped, they should be in a relaxed state.
- The back remains in a straight position, given the fact that the body is slightly tilted forward (5-7 degrees).
- The tummy should not be relaxed, but fit, but you should breathe freely.
- Do not lower your head, look into the distance at the horizon, or at least 10-15 meters in front of you.
- There should be free rhythmic breathing that encourages you.
- Remember to roll your foot when you touch the ground to your fingertips.
What do the lessons end with
Scandinavian walking training ends with a relaxation phase. This is necessary in order to restore normal heart rhythm so that the body can return to normal, everyday functioning and prevent the negative consequences in the form of muscle spasm with the help of their stretching. You can add exercises to develop muscle and strengthen endurance.
Depending on how much time was spent on the main part of the training and on what exercises you will do, the time to continue this phase is 5-30 minutes.
Elements of the relaxation phase:
- A gradual decrease in the pace of walking, for the last 5 minutes, the sticks are already carried in the hands, holding them in the middle.
- Perform, if you can, a couple of strength exercises (squats, push-ups).
- Standing still, do stretching on the muscles.
- Relaxing exercises along with breathing.
Elements in this phase are arranged in reverse order with respect to the initial phase of Nordic walking training.
If you finish the main part, then you can’t stop abruptly. If you want, you can include exercises on flexibility, strength, endurance.
Pay attention to the cervical spine, you need to perform a couple of exercises for stretching and flexibility of this department, this improves blood flow in this area and improves the condition of patients with hypertension. But at the same time it is impossible to make sharp movements, strong turns of the head, the best thing is slow turns of the head to the right and left, bending to the shoulders.
When performing breathing exercises, the exhalation should be longer than the inhalation - this contributes to greater relaxation of the body.
Proper Nordic Walking
Men, as a rule, breathe "deeply", and women the upper third of the lungs - this is due to the natural processes of bearing and giving birth to a baby. If you ask a woman to tighten her stomach, then usually she will do it by inhalation, and the man by exhalation. When practicing Nordic walking, you need to breathe “like men”, that is, when raising your legs, exhale and draw in your stomach, then step on your foot, inhale and stretch your stomach.
The benefits of losing weight
When overweight, running is prohibited due to the heavy load on the joints. In addition, running classes have many limitations because of their safety. When running, it is possible to get spinal injuries, stretch muscles, and cause an overstrain of the cardiovascular system. Therefore, the question of what is better for weight loss, running or walking, should be decided depending on the recommendations of the doctor, your health and personal preferences.
It is important to note that to achieve harmony Nordic walking helps only 30%, all the remaining 70% in weight loss depend on your diet. Regardless of how many kilocalories are burned during training, improper nutrition will quickly “compensate” them.
The technique of walking for weight loss is no different from the correct technique of ordinary Scandinavian walking. Interestingly, 30% more calories are spent in 1 hour with Nordic walking than with a regular walk.
Is Nordic walking possible with coxarthrosis
Is it possible to engage in Nordic walking with arthrosis of the knee joint and other manifestations of arthrosis - this is an issue that worries many. As a result of studies in 2016, it was proved that the effect of Scandinavian walking with arthrosis is positive, and not negative, as previously believed.
About 100 people over 60 with various forms of arthrosis of the hip and knee joints participated in the study and more than 90% of them noted:
- There were no severe pains during Nordic walking.
- There was a significant increase in the distance that they were now able to walk.
The duration of the study was 3 months, during which these improvements progressed. But for those who stopped and returned to normal walking, all symptoms returned.
The average duration of the disease in this group was 11 years, during which time they were no longer helped by drugs, physiotherapy and other types of medical care.
None of the participants decided to engage in Nordic walking, fearing deterioration, because medicine has practically no studies on the benefits of this method. Currently, there is talk that Nordic walking can be a specific treatment for people with arthrosis.
How to walk for maximum effect
To calculate the effectiveness of classes, an indicator of the individual threshold of aerobic-anaerobic support (ANSP) was introduced, but it requires a complex study to measure it, so this procedure is expensive for ordinary people involved in Nordic walking. The solution is the usual measurement of heart rate if a person does not have any pathologies that interfere with accurate measurement of the pulse.
To measure the effectiveness of your Nordic walking lessons, you should:
- Measure the pulse in the morning while still in bed - the state of maximum rest.
- To measure at the highest load - the highest frequency, if this is not possible, it is calculated by the formula: 220 - human age (60, 70 years).
- Training is considered effective and useful if the heart rate is from 55 to 75% of the heart rate at maximum load.
There are 3 levels of classes:
- Wellness - designed for those who have various diseases. The recommended pulse rate is 55–65% of the maximum rate, the frequency of classes is from 2 to 7 times a week.
- "Fitness" - this training is for an ordinary person, the pulse load is 65–75% of the maximum indicators, the frequency of classes is about 2–6 times a week. A high fitness level for people with good physical condition is recommended 1-2 times a week with a pulse of 75–85% of the maximum values.
- Sports level – for professional athletes in preparation for the competition, classes are recommended 2 times a week with a pulse load of more than 85% of the maximum rates.
Clothes and shoes
Clothing should be selected depending on weather conditions - but always “breathable” and comfortable. This is even more true for shoes - since bad and cheap shoes will do you and your feet as much harm as no activities can compensate for.
And be always healthy!
In conclusion, two video lessons from experienced instructors.
This is Nordic walking for beginners! This method of healing is now attracting millions of people in different countries. In fact, it is a special type of walking with sticks. It looks a little strange, but it is safe, effective and very useful.
Gradually, it becomes popular with us. No one is shocked by people marching in the parks and streets with sticks at any time of the year.
Who invented this at all - you ask. The history of the appearance of this sport is very interesting! Thus, with the help of sticks, shepherds walked in antiquity. But the fundamentals of the methodology, in its current form, were developed by Marco Kantanev.
He is a Finnish skier, and designed everything in the early 90s. He registered step by step all the movements, and engaged in advertising his invention. Initially, his goal was to enable skiers to train in the summer when there is no snow.
What is the use of this?
The main benefits of Nordic walking are:
- It perfectly affects 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 body stamina,
- makes immunity stronger
- removes muscle cramps
- accelerates recovery from injuries, operations, heart problems,
- helps with stress and nervous feelings,
- calories are spent, which is important for losing weight,
- suitable for elderly, young, everyone,
- and most importantly - uplifting, and gives the joy of life!
The main thing is to walk correctly, follow instructions, do a light workout before starting classes. And then the consequences of this will be most pleasant.
How to walk in the Scandinavian style?
Here are detailed descriptions of all movements, in fact - Finnish walking lessons:
- Your starting position - the legs are slightly bent at the knees. The right hand is slightly bent at the elbow and stretched strongly forward. The stick is laid back at an angle. The left arm is at the level of the pelvis. She is not tense, but stretches back.
- Take a step, taking your hand with a stick back. At the same time push off, transferring your own weight to the stick in front. Keep your elbows straight. In the hand that is retracted, the stick should hang on the straps. And the palm is to be in a relaxed state, not squeezed.
- Taking a step, first get on the heel. Then go over to the toe.
- Breathe in through your nose every two steps, and exhale through your mouth for every fourth step.
- Nordic walking for beginners can begin with a normal walk when you drag sticks behind you. This will help to fix the correct position of the hands.
- Later, you begin to push off, first from one stick, then from just two.
Some useful tips regarding the right technique and common mistakes newcomers to the link.
Turn the phone at an angle of 90 degrees and watch a useful video lesson on the technique of Nordic walking:
How often should I do?
The best instructors in the world recommend practicing as standard. Walk 2-3 times a week. The best time for beginners is 30 minutes. People who are more trained can continue to walk for an hour or two. This will give maximum benefit. The rate of load buildup depends on many factors. This is a state of health, the presence of diseases, physical fitness, age and others.
The main condition is to go to pleasure, and not bring yourself to exhaustion. Excessive stress will only be harmful.
And one more important rule. Do not forget to do a quality workout before you start walking! A warm-up may include the simplest exercises familiar to you since childhood. These are swings of legs and arms, rotation of the neck, bending, squats, walking in place. Joint gymnastics will also be good in this case. Warming up warms up the muscles, and perfectly protects against injuries, injuries and pain the next day.
How to choose the right sticks?
Not every beginner is able to choose the right sticks. Meanwhile, it depends on whether the classes will be pleasant and useful. The main thing to note - ski poles do not fit here. We need sticks with interchangeable tips (sharp for walking on slippery or loose surfaces).
With ergonomic, non-slip handles, and a tight-fitting, wide lanyard (loop tape).
The height of the sticks is calculated in this way: your height in centimeters must be multiplied by 0.68. For example, if your height is 170 cm, the height of the stick, which is ideal for you, will be 170 x 0.68 = 115.6 cm.
However, there are universal sticks with height adjustment to fit your height. And you can order such solid Scandinavian sticks from the link.
Here is a brief description of them:
- 3-section adjustable telescopic pole. Height adjustment for any height.
- Cork handle, very comfortable to hold and sweat protection.
- The shockproof spring mechanism reduces tension on the hands and wrists.
- Durable and adjustable wrist straps provide safer and more secure grip
- Manganese steel tip with removable rubber tip.
Based on my own experience in finding suitable sticks in sports stores, I’ll say that it is not easy for a beginner to do this. As a result, you can only spend money, but not get the right product. In addition, usually in online stores goods of the same quality will cost less.
Here you can find suitable Scandinavian sticks of two price categories, which you will be pleased with. Scandinavian sticks (from aluminum alloy) and ultralight sticks (from carbon fiber) with a luxurious lanyard, but more expensive.
By the way, one of my acquaintances, the beginner "Scandinavian-style walker," made such a mistake! She read about the benefits of such classes, watched videos, master classes of trainers, studied instructions. After I decided to start immediately.
She did not want to order sticks for herself specially, to wait for delivery, to spend extra money. Her son’s ski poles were gathering dust on the balcony, so she decided to take them! In the end, nothing good came of it. After training, the woman had a backache, her legs tensed.
Later, she joined a group of trainees, and the coach clarified her mistake. She ordered herself new sticks, correctly adjusted their height. And now she enjoys and benefits from Scandinavian walking!
Finnish Walking Master Class
I suggest watching a video workshop on Nordic walking:
That's all we wanted to tell you about Nordic walking for beginners. Do not be lazy, master this new technique for yourself. Alone, or with the help of a qualified trainer. This is the path to your personal freedom, health, well-being and energy. And it doesn’t matter how old you are "struck"! I also recommend a useful article about my personal experience of Nordic walking on the link.
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What equipment and clothing are needed for Nordic walking?
Of course, for practicing this sport you will need to buy special poles for Nordic walking. There are no strict recommendations for choosing clothes; any comfortable sportswear is suitable. As shoes, the best option would be sports sneakers.
You should not start walking immediately, first you need to do a little warm-up. Do 8-10 simple exercises in order to prepare the body for stress. When doing the warm-up, you can use one of the canes for Nordic walking as a gymnastic stick.
Instruction: proper Nordic walking technique with sticks
The Nordic walking technique with sticks has much in common with skiing, but is characterized by its own nuances.
Stand in the starting position - stand still, the gaze should be directed forward. Straighten your back, the body needs to be slightly (not much) tilted forward. Spread your shoulders, but do not lift them, there should not be much tension.
Then take the hilt of the reeds in your hands. Hold the handle with a brush securely, but without excessive voltage. Put a fixing strap on your wrist - it protects the Nordic walking poles from falling, even if you accidentally release the handle from your hands. Then start the movement on the principle of diagonal movement: when the right hand goes forward, the left leg moves forward simultaneously, and vice versa.
Walk a short distance, and then concentrate on the sticks. When the hand with the cane goes back, push off with a stick and transfer the mass to it. The created load on the shoulder girdle depends on the repulsive force. When the arm is retracted behind the body, then in the final stage of movement it should be straightened in the elbow joint.
Strive to maintain the rhythm of walking and perform movements most synchronously. Do not take your hands back and forth at an angle greater than 45 ° relative to the body.
When the hand is pulled back, the brush needs to be relaxed. You will not lose canes thanks to a fixing strap. When the hand is in front with respect to the body, it becomes the supporting one and the stick handle needs to be squeezed more strongly.
When Nordic walking, it is necessary to ensure that the natural erratic movement of the foot is performed. When you go, you must first put the foot on the heel, and then, when performing the step, transfer the body weight to the toe of the foot. Try to make the step as wide as possible, but also natural and comfortable for you.
The most common mistakes in Nordic walking technique with sticks
As in any sport, the practice of Finnish walking revealed typical mistakes that are often found in beginners. In order to ensure the best result from training, strive to exclude them.
- “Amble” - with this error, the principle of diagonal walking is violated, that is, the arm and leg from the same side are moving at the same time in the same direction,
- You can’t put your elbows very close to your body,
- The body should not be in a straight position - you need to tilt the body slightly forward,
- Often there is a mistake when the canes are simply dragged along, instead of relying on them with their hands. In this case, one of the main advantages of Finnish walking is lost - the inclusion of hands and shoulder girdle in the apparatus,
- Also, a mistake is often found, sometimes called. With this mistake, both canes are pushed forward, and the person relies too much on them,
- When Finnish walking, you cannot spread your legs excessively wide,
- When walking, do not place the canes too far from the body,
- You should not raise your shoulders high, there should not be excessive tension in the shoulders.
Nordic walking should be completed at a slow pace. After walking, you must complete the final exercises - a hitch. It is necessary to include stretching exercises and breathing exercises, they can be supplemented with other exercises, if necessary - for example, to correct the figure.
What is the optimal training duration?
The duration of the training is determined by the individual characteristics and goals that you strive to achieve. It is believed that to maintain good shape should be engaged 2-3 times a week, the duration of the training is 30-40 minutes. One way or another, one should not immediately strive to break records and bring oneself to extreme fatigue.
Strive to improve the technique of Nordic walking with sticks, and after a few lessons you will begin to achieve the result you need.