Walking along Nordic poles burns more calories and works more muscles than traditional walking.
Picture a wonderful blue sky over an enormous field of fresh, crisp snow. The air is crisp and funky, and also you're suited up on skis, able to launch yourself into the white expanse for a day of cross-country skiing.
Now imagine you're in your personal neighborhood, mimicking the motion of cross-country skiing by utilizing poles to propel yourself as you walk down a trail or sidewalk. This known as Nordic Walking. It was originally designed as a summer training routine for cross-country skiers. Now Nordic walking is gaining momentum as an exercise regimen within the United States, especially amongst older adults.
Benefits
Nordic walking combines a cardio workout on your shoulders, arms, core and legs with a robust muscle workout. “When you walk without poles, you activate the muscles of the lower back. When you incorporate Nordic poles, you also activate all the muscles of the upper body,” explains Dr. Bigesh. are “You're engaging 80% to 90% of your muscles, as opposed to 50%, providing a substantial calorie-burning benefit.”
A whole lot of evidence confirms that Nordic walking burns more calories than regular walking—from 18% to 67% more.
Nordic walking is related to reductions in fat, “bad” LDL cholesterol and triglycerides, depression, anxiety, chronic pain, and waist circumference, and increases in “good” HDL cholesterol, endurance, muscle strength, and suppleness. Walking distance, together with the cardiovascular system. Fitness, and quality of life.
Another profit: “You're much more stable when you use a pole, because you have more ground contact points and you're not relying on two feet alone,” says Dr. Begish.
Also, Nordic walking is fun. It might be an excellent social activity if you happen to join one in all the Nordic walking clubs which can be popping up across the country. To find one near you, search the Internet or contact your local parks and recreation department.
About the pole
Unlike trekking or mountaineering poles, which have loose straps that go around your wrists, Nordic poles have a special glove-like system attached to every pole. “You slide your hand into it and use your palm instead of your fingers to transmit power to the poles and propel yourself forward,” explains Dr. Bagesh.
You can find poles at sporting goods stores and online. Poles can be found in lightweight aluminum or carbon materials. with pointed suggestions for trails, or rubber suggestions for sidewalks; and glued or adjustable heights. Prices range from about $20 to $200 for a pair of poles. (Hint: A set of poles would make an excellent holiday gift.)
The technique
There are several Nordic walking techniques. There is a “double polling”. This involves placing each poles parallel in front of you and pulling yourself forward as you walk a couple of steps. “You do a double pole and then walk three steps. Double pole; one, two, three. Double pole; one, two, three,” explains Dr. Bigesh.
Another technique is “single poleing,” which mimics your feet, with just one pole in front of you for every step. Do this with the identical side arm and leg together or opposite arm and leg together. “The pole and the foot will always hit and move at the same time. The difference is whether it's on the same side or the opposite side,” says Dr. Bagesh. He suggests starting with single poling and steadily build up speed and forceful arm swings.
to start
Most individuals are candidates for Nordic walking, even in the event that they have balance issues, Dr. Bagesh says. In fact, “you're a great candidate for this if you have balance issues, because the pole has increased stability,” he says. “But you should still talk to your doctor first, especially if you have heart disease.”
Once you've got a green light and a set of poles, you'll need a walkway. You can walk on level surfaces or on varied terrain—from sidewalks to grassy fields or trails. Safe neighborhoods and parks are ideal.
A number of suggestions for fulfillment:
Dress comfortably. Wear clothes that allow quite a lot of arm swing.
Stay hydrated. “If you're walking for less than an hour, drink water beforehand. Otherwise, drink on your way,” suggests Dr. Begish.
Do a 10-minute warm-up and a 10-minute cool-down. Nordic walking is fun, but it surely's definitely a workout.
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