Hello, friends!
In 1997, Nordic Walking was presented to public in Finland as an independent fitness sport - and since then it has become increasingly popular all over the world.
Nordic Walking is an optimal supplement to endurance and strength training. In this sport 85% of all our muscles are trained (especially the upper body), so it is more effective than walking without poles.
The advantages of Nordic Walking:
Through the muscle pumping effect throughout the upper body, more oxygen enters the blood, the lymph comes into motion and tension is released
It is suitable for everyone: for the untrained, for the joint-saving weight reduction, for all ages, ideal family or group sport, combined endurance, strength and balance training
The better blood circulation leads to an improved supply of nutrients and minerals throughout the body, which makes the bones stronger and more resilient, bone mass is built up and the joints become more mobile
Training and relaxation of the problem muscles in the neck, shoulder, chest and back.
Effects on the cardiovascular system:
- Red blood cell proliferation, the risk of thrombosis is reduced, blood pressure is regulated, there is an improvement in the venous blood flow;
- The greater capacity of the lung leads to a better oxygen supply
- Blood lipids and cholesterol are lowered
- The body's defense system is strengthened
- Outdoor exercise reduces everyday stress and enhances mood
- Compensation movement for competitive athletes
Since Nordic Walking relieves the musculoskeletal system, it is particularly suitable for people with knee or back problems as well as for rehab after surgery or injury.
Equipment
High-quality poles are usually made of a carbon fiberglass mixture, which provides very low weight, extreme resilience and a long service life.
The big advantage, however, is that no vibrations are transmitted to the hand, elbow and shoulder joints!
The special hand strap ensures optimum positioning of the hand to the handle and for optimum power transmission.
On soft ground use only the carbide poles; on asphalt, the ones with pads (rubber buffer): they provide a dampening effect and optimum grip. The tip of the pads should always be directed towards the body.
The right pole length is very important to prevent stress damage.
Mind the angle between the upper and lower arm: the right position is when the stick is straight.
How to choose the right poles:
- comfortable hand strap system
- ergonomically shaped handle; a cork handle is recommended
- the material (carbon content)
- the right size (with a fixed pole, these are of high quality - telescopic poles are more practical and flexible, but also heavier)
The right technique
"You have to go," you might think now. Nevertheless, you can quickly take a wrong attitude towards Nordic walking. The incorrect load leads in the long term to tension and posture damage.
Opposite can be optimized with the correct attitude of the training success.
- the upper body is tilted slightly forward
- The shoulders are pulled down, relaxed and loose
- diagonal sequence of movements: the left leg and the right arm respectively move in parallel forward. The hands therefore carry out alternately straight forward and backward movements. The intensity of the arm swings also determines the movements of the lower body. The use of a pole increases the stride length, which involves the entire body musculature.
- the sticks are never lifted! The tips grind only on the ground. Due to the tilting movement of the wrist, the stick comes forward - do not cramp wrists!
- Step nicely: first, the heel, then the midfoot and then the bale.
- totally push the knee straight
- when going uphill, the upper body is tilted slightly forward, the arms are more heavily loaded and thus relieved the knees
- When going downhill, the stride length is shortened and the center of gravity kept low - you squat easily, depending on the gradient
The most common mistakes
- Passage instead of diagonal movement (right arm and right leg move at the same time)
- the hands are lifted too far up and forward. The tip of the stick should always stay behind the front foot!
- the arms are moved too far away from the body
- The arms are not stretched far enough back
- the arms determine the pace (not the legs as it should be)
- the fingers are lifted off the side of the handle
- The arms are not lifted high enough
- Shoulders are cramped or pulled up
- Upper body is too stiff, too upright, not tilted forward
- round back
Maybe you have discovered one or two mistakes with you!?
Now you are well prepared for your next tour!
Hope, it was helpful.