Everything you need to know about Nordic walking

Nowadays Nordic walking is becoming more and more popular around the world due to its availability to everyone. Moreover, this discipline has a positive impact on people’s health, which is why it is recommended as a therapy for many people who are suffering from various illnesses. Let us take a closer look at Nordic walking.

Peculiarities of technique

The technique of Nordic walking is quite simple and is described by many experts as natural. The main thing is that all the movements should be smooth.

First of all, it is necessary to stand on the heel, then move to the toe. The whole body should move synchronically: in the beginning the left hand and the right foot move forward, then the right hand and left foot move forward, and so on. When walking, you should keep your back straight and swing your arms.

Training

Before you start exercising, you should consult your doctor and make sure that Nordic walking will not do any harm to you. A specialist will tell you about all the risks and benefits of such activity for your body. It is desirable to spend the first lesson with a trainer, because he or she will be able to give detailed instructions. Together you will choose the right equipment.

Despite the apparent simplicity of the technique of this sport, the training has its own nuances.

Warming up is mandatory for any kind of physical activity. Exercises of this stage should be aimed at involving all muscle groups in movements. Here are some of the most popular exercises you can do at this stage:

1. Take the Nordic walking stick by both ends, raise it above your head. Do successive bends to the right and to the left.
2. Put one foot forward. Bend forward while pointing your arms back. Then bend backward while pointing your arms forward.
3. Put your right hand on the stick, bend your left knee and wrap your left hand around your ankle. Try to bring your ankle to the gluteal muscles. Stop in that position for 10-20 seconds. Stand straight. Then do the same exercise with the ankle of the right foot.

According to experts, while walking you should roll from heel to toe. The main principle should be respected: the different orientation of the arms and legs.

It is necessary to feel how the stick touches the ground while walking, because otherwise joints and the spine will hurt. The hands should be firmly fixed, and the arms should work from the shoulder, with the possibility to make swinging movements. Sticks should be taken by the middle and carried parallel to the ground; arms should be straight, not bent.

Breathing is the key to proper technique: it is necessary to inhale through the nose and exhale through the mouth. It is important not to rush or to talk to other people.

The posture plays an important role in Nordic walking. To maintain the correct position of the back, you need to “stretch” it and ensure that the torso does not lean more than the front stick.

Experts say that the frequency of exercise depends on your goals. To achieve a therapeutic effect and tone your body you should train for about 30 minutes at least 3 times a week. Weight can be reduced by exercising regularly 4-5 times a week for 40 minutes, with proper Nordic walking technique and dietary adjustments.

Mistakes

The most frequently happening mistake is beginning the exercise without warming up. This increases the risk of injuries and exacerbation of chronic diseases.

Talking about mistakes in the technique of performing the movements in Nordic walking, the following mistakes can be highlighted:

• Inadequate extension of the hand in front of you and behind the body;
• Working with hands from the elbow, not from the shoulder;
• Tilt of the torso more than the inclination of the front stick;
• Half-bent legs;
• Lack of push with the stick from the support (the ground);
• And, of course, the flight phase (running instead of walking).

Equipment

A stick used for Nordic walking consists of a strap, an ergonomic handle, a sharp tip, rubber or rubber pads on the tip, and the stick itself.

A strap is put on a stick like a glove so that it prevents the stick from falling down. The handle should have a cork pad for a better grip on the palm, and to prevent blistering and to make the stick more comfortable to use both in summer and winter.

The tip of the stick is made of durable metal and comes in two types: “cleat” or “claw”. Folding poles usually have a “cleat” tip and fixed poles have a “claw” tip. The metal tip overlay is called a boot. It is usually made of rubber.

The poles (the sticks) are divided into folding and fixed. Telescopic poles (also referred to as folding) are convenient for traveling, but the chance of getting injured if you fold them involuntarily during training increases.

Fixed poles are more reliable and seldom break down, but they take up more room to carry. For frequent and regular training it is preferable to choose fixed poles from a solid shaft.

Indications and contraindications

Almost everyone can do Nordic walking, but it will be an excellent means of improving health in case you have any of the following conditions:

• Diseases of the neck, lower back, spine (osteochondrosis and other);
• Disorders of the posture (scoliosis). In Finland, to combat teenage stooping, in high school classes Nordic walking lessons are included in the school curriculum.
• If there is constant pain in the back, neck;
• If there are diseases of the lungs, upper respiratory tract (e.g. bronchial asthma);
• If there are some cardiovascular disorders (coronary artery disease);
• If a difficult psychological state of health (depression), disturbed sleep;
• If a person suffers from tremor of the hands (Parkinson’s disease).

However, Nordic walking is not recommended for children under 11 years old.  In addition, this discipline should not be practiced when any physical activity is prohibited:

• After surgeries;
• If you suffer from inflammatory and infectious diseases;
• If you suffer from thrombophlebitis;
• In case of severe diabetes, which is not controlled by insulin;
• If a person is in an acute period after a recent stroke or heart attack;
• If a person has a severe heart rhythm disorder;
• In the case of sudden bleeding;
• If a severe form of hypertension, which is characterized by uncontrolled pressure attacks over 180/110 and resistance to medication;
• If myopia rapidly progresses, causing blindness, or glaucoma develops;
• If lung capacity decreases, resulting in severe insufficiency.

In general, it is not allowed to practice Nordic walking if you are forbidden to walk.

Benefits of Nordic walking

This discipline is very popular because it has many benefits. In comparison to other sports, Nordic walking is more available as it can be practices all over the world. In addition, it helps to involve all groups of muscles in work. What other benefits of Nordic walking should you know?

• It consumes a lot of energy, so the metabolism is accelerated and the immune system is improved;
• It increases endurance, normalizes the vestibular apparatus;
• It helps to overcome depression, insomnia, and stress;
• It leads to lose weight through the burning of calories;
• It improves blood circulation, normalizes blood pressure and the work of the cardiovascular system;
• It prevents osteochondrosis;
• It trains the muscle corset, relieves spasms, gets rid of cramps;
• It improves posture, increases bone density.

All in all, Nordic walking is a great way to improve health and keep fit.