How to move when Nordic walking?
The rules are very simple
- the movements are the same as during normal walking. Move your legs and arms intensely, rhythmically and decisively, but naturally;
- swing with your left hand and at the same time step with your left foot, just like when skiing - the left side moves, then the right side;
- The wider the arm swing, the larger the leg step. The wider the steps, the greater the load on the body, the more calories are burned and the faster you can lose weight;
- along with the arms and legs, the hips, chest, neck and back of the head also move;
- You set what speed to walk at yourself. Even if you feel like you're walking slowly at first, don't worry—you'll walk faster once you get used to it.
In addition to these simple Walking Rules, you need to know that results will not appear on the first day. After the first week of classes, you will feel a surge of energy, your breathing will become smooth and without shortness of breath. In a month, physical endurance will increase, the likelihood of problems with blood pressure and heart will be minimized. After a month and a half, the weight will decrease.
But in order to consolidate the results, so that the weight goes away forever and the body becomes healthy and beautiful, fitness instructors advise exercising for at least six months.
Technique and tips
The main element is the step.
Nordic walking with poles is often compared to skiing. This is not surprising, because it is a subsidiary direction. The benefit lies in the ability to follow safety rules and select suitable loads that will not cause harm. During training, you should drink small amounts of plain water. Particular attention should be paid to equipment. Choose socks, sneakers, tracksuits, and jackets of good quality.
Excellent winter clothing suitable for Nordic walking can be purchased from the manufacturer Stayer. Their clothing has excellent wear resistance, is practical and is much cheaper than such world brands as Fiber, Sport Alen, Tony Sailor, Discend, Ogner, Salomon. This brand is distinguished by its special, fashionable, bright design and functionality.
Sticks are selected individually. Height, expressed in centimeters, is multiplied by a factor of 0.68 - this is how the length of the equipment is calculated.
How to make your workouts more productive?
The effectiveness of training is influenced by many factors, including:
Equipment for Nordic walking
Equipment. Clothing should be comfortable, breathable, and absorb sweat well. Shoes - only sports shoes, with good shock absorption, preferably ones that securely fix the ankle. Well-chosen equipment provides sufficient range of motion, allows you to feel comfortable and work at maximum efficiency, even at high levels of tension.
Choosing a pole for Nordic walking
Choice of poles.
Nordic walking poles
The poles must be correctly selected according to height. For more information on how to choose poles according to your height, watch the video:
A good fixation of the handle with a lanyard and the presence of a tip that corresponds to the characteristics of the route are required.
A hard tip will make it difficult to move on asphalt or paving stones, and a rubber tip will not ensure safe movement on dirt, gravel or snow.
Look at the video, what is important to know about Nordic walking poles and how to choose them correctly:
Training time and frequency of training
Training time. It's not a good idea to exercise after a heavy meal or snack. It is advisable that at least one and a half to two hours pass between the last meal and the walk. At the same time, you should not exercise on an empty stomach - by the middle of the route you will feel a strong feeling of fatigue, and due to a critical decrease in blood glucose levels, your health will worsen.
Frequency of classes. To achieve noticeable results, you should practice Nordic walking at least 3-4 times a week. If possible, the number of workouts can be increased to 6, setting aside one day for complete muscle recovery.
For some, Nordic walking becomes a favorite sport, for others it is the first step towards a healthy lifestyle. This is a real find for those who care about health and beauty!
Nordic walking for health and beauty
Nordic walking is a real find for those who care about health and beauty!
Warm-up with sticks
Before training with poles, you should do a warm-up. You can include general strengthening exercises, flexibility exercises, as well as stretch your arms and legs. Regular warm-up in itself will help restore lightness and strength to the body.
Warm-up with Nordic walking poles
History of creation and first facts about Nordic walking
This interesting type of walking originated in Finland.
The first who began to use it were skiers and professional athletes who continued to train even in the summer, improved their skills, and made their bodies mobile and slender. After some time, doctors conducted research. They found that Nordic walking with poles provides the following health benefits:
- strengthens the immune system, improves overall tone, mood, and well-being;
- restores breathing, enriches the blood with oxygen, and with it all organs, increases the volume of the lungs;
- solves problems of the musculoskeletal system, develops joints, straightens posture;
- promotes the development of the cardiovascular system;
- forms a strong, healthy body without excess fat mass and with developed muscles.
At the end of the last century, Nordic walking training conquered the world and became an independent sport.
The direction came to Russia not so long ago, so many still do not know the basics of implementation. You cannot start classes right away. Everything needs to be done according to a certain algorithm src=”https://www.stayer.su/internet_magazin/upload/medialibrary/267/267e6f8df58175188bcc76eb52f9f6a0.jpg” class=”aligncenter” width=”900″ height=”597″[/img]
Nordic walking - useful leisure time with like-minded people
Nordic walking clubs gather in many cities. If you want to start training, but are shy and don’t know where to start, look to see if there is such a club in your city. You will be able to get advice on Nordic walking and meet many interesting people. The advantage of group classes is the presence of discipline, because the group meets at a certain time, in a certain place and walks a certain distance.
Nordic walking club
Nordic walking competitions have become even more popular recently. It is possible to win such competitions, but what is much more important is that during participation you will receive a colossal charge of good mood. It’s for sure that in Nordic walking competitions the main thing is not victory, but participation.
Video - how to lose weight with Nordic walking:
Video “Walking with poles and losing weight”:
Watch reviews of Nordic walking in the video:
You can practice Nordic walking in every free minute, in any place convenient for you: in the park, at the school stadium, and even in the courtyard of your home. To do this, you don’t need a gym with complex equipment; all you need is a pair of comfortable poles that will help you develop a certain rhythm and technique of movements.
Just start exercising and your body will get better and better every day! Get rid of excess weight and gain true freedom of movement!
