It has long been a myth that Nordic walking is a sport for retirees. Not only grandmothers, but also celebrities walk around with sticks in parks. They are not shy about talking about the fact that they practice Nordic walking - and this is not without reason. It's not just about fashion - this sport helps you lose weight and stay in shape.
Maria Lifshits
certified Nordic walking instructor
Talks about the intricacies of this sport and ways to lose weight with it.
What is Nordic walking?
Nordic walking is not just a walk in the park with poles, but a specific walking technique. This sport is very different from others, so the fashion for it spreads not only in Moscow, but also in other large cities of Russia. It is not difficult to master Nordic walking, it is accessible to everyone, but there is a small nuance: what appears on the Internet when searching for “Nordic walking” does not correspond to reality. Finding professional videos is not difficult, but you need to devote time to it. Therefore, it is best to go for training, and there are many such options now.
5 free workout sites in Moscow
Maria Lifshits
certified Nordic walking instructor
You can learn Nordic walking in a group, individual lesson with an instructor or in an online school - this is a cheaper and shorter way that will save you time. For this activity you need special poles and basic sportswear. Where you will go, with whom and when is at your discretion. Nordic walking is also convenient because you can go on vacation, walk with children, friends and still not interrupt your training - that is, here you are actually not tied to anything.
Nordic walking – benefits and harm to health?
Nordic walking – benefits and harm to health?
What are the health benefits of Nordic walking? Can it cause harm? Physical activity that is particularly specific to walking is called Nordic (or Nordic) walking.
This walking can also be called Norwegian, Finnish, Swedish and Nordic. It differs from regular walking by using poles similar to ski poles.
It was invented by Finnish skiers who needed summer training to stay in shape. As a result, they won the Olympics. In Russia, compared to European countries, it arose recently.
Why do many people choose it? Because an elderly person, with bad knees, or with excessive weight cannot walk for a long time.
Poles help you walk longer and burn some calories. And in winter it is inconvenient to walk through the ice, therefore such walking guarantees safety.
Benefits of Nordic walking:
Nordic walking is an exemplary aerobic exercise with long-term rhythmic exercise. Even at low intensity, it helps strengthen bones, blood vessels and lungs.
It is more popular than fitness, since in the summer it is stuffy in the gym. This type of walking is now practiced by 10 million people on the planet.
It is useful for its high health potential:
- Makes endurance stronger and the body resistant to weather conditions.
- Prevents stress and helps get rid of depression.
- Improves blood supply to internal organs and normalizes cardiac activity.
- Brings blood sugar levels and blood pressure to normal levels, improves immunity.
- Relieves muscle cramps, eliminating pain in all areas of the spine.
- Improves walking coordination and normalizes balance.
- Increases the level of blood supply to the brain.
- Requires a lot of energy, thereby activating metabolism.
- It burns a lot of calories, which is why it is effective for getting rid of kilograms.
- Helps to transition to full movement for those who have had disorders in the spine.
Sticks help the body unload some of its own kilograms. They help reduce tension on the lower back and legs by up to 35%. Leaning on the sticks, the back begins to straighten out.
The muscle corset functions more efficiently. It unloads the discs between the spine . Compression becomes less. The supply of cartilage tissue that covers the joints is improved.
Changes also occur in other processes in the body. All parts of the body function equally, so almost 90% of the muscles are trained.
The cervical, dorsal and thoracic muscles develop. Nordic walking is beneficial for people with sedentary jobs.
The need for oxygen forces all systems and organs to function. This method of walking is prescribed to people who have experienced spinal injuries, heart attacks, lung diseases and musculoskeletal surgeries .
Walking is beneficial for people with osteochondrosis, arthrosis, osteoporosis, orthopedic disorders, joint problems, and vegetative-vascular dystonia. Highly recommended for nervous conditions, mild depression and insomnia.
Most of all, such walking has a positive effect on the process of losing weight. Much more energy is expended with the hands involved. In an hour of walking like this, you will burn about 500 kcal.
It promotes rejuvenation and raising the tone of life. This kind of walking gives you energy for a long time and promotes an optimistic mood.
When oxygen penetrates the blood, walking promotes its active movement. At the same time, a large amount of oxygen enters the brain, which helps to cure mental illness and depression.
A person who frequently walks can get rid of bad mood, lack of sleep and apathy forever.
The anxiety level will disappear after the 5th workout and will not appear for two weeks, even when the person does not exercise.
Nordic walking replaces antidepressants. Scientists announced that these exercises increase the effect of drugs by 23%.
If you want to do this kind of walking, arrange for yourself comfort and convenience.
To select poles, multiply your height by 0.68. If you have cervical osteochondrosis and shoulder disease, you need to take low poles.
Appropriate to the weather and season. If possible, wear clothes made from natural fabrics that allow air to pass through. When it rains outside, don't give up your jacket or windbreaker. Shoes should be flexible and have good grip on the surface.
Sneakers with rough soles are perfect for this. You need to walk leaning on poles so that there is contact with the ground from your heel to your toes.
Faculty of the Federal Budgetary Institution "Center for Hygiene and Epidemiology in the Ryazan Region in the Shilovsky District" NADEZHDA KOLDAEVA
How does Nordic walking help you lose weight?
Using sticks
According to the instructor, when we walk around the city, the street, to shops and to work every day, we mainly work only the lower part of the body. But when we walk with poles and use the correct technique, we fully engage the upper body. That is, during Nordic walking we use twice as many muscles and spend up to 500 calories per hour.
Photo: istockphoto.com
Fresh air
The instructor says that during Nordic walking we breathe fresh air saturated with oxygen, and this significantly speeds up the fat burning process. This is especially true for those who are overweight.
Regularity
According to the instructor, many of those who started Nordic walking continued their training and did it regularly. Athletes note that training is perceived as an easy walk. Nordic walking does not require effort, and this is the key point in order not to give up on it. After all, it is regular exercise that brings good results - be it losing weight or keeping fit. It is always important to continue to study and do it with pleasure.
Photo: istockphoto.com
Communication
Another nice factor is that during training you can fully communicate with others. This does not reduce the quality of the lesson and, on the contrary, serves as an additional motivator for us. Don't want to go outside? Call a friend, invite him for a walk and agree on a time - in this case there will be no chance to miss the lesson.
Nordic walking with poles for weight loss.
Nordic walking with poles for weight loss.
Nordic walking with poles for weight loss is the most accessible type of fitness to achieve a given goal.
To achieve the desired result and truly lose weight, you need to take a comprehensive approach. From the Nordic walking side, this is the right choice of equipment for your activities, which will serve you for many years and you will train, and not think about the equipment and its reliability. What you need to start classes:
- your desire to achieve your goal;
- choose quality poles ( more details in this article );
- create a training plan;
- create a diet for the training period.
Why is Nordic walking effective for weight loss?
Nordic walking is effective for weight loss, as it is an aerobic sport. In any sport, the most effective way to get rid of excess weight is cardio exercise (aerobics). In Nordic walking, the main exercise equipment is the poles themselves. They help to engage the upper shoulder girdle, which is lacking in running and classic race walking.
The main advantages of walking with poles:
- there are no contraindications;
- improving the functioning of the cardiovascular system;
- reducing the risks of cardiovascular diseases;
- training in the fresh air, which has a beneficial effect on the body’s endurance;
- a natural form of fitness for humans (according to the biomechanics of the human body);
- it is impossible to get injured;
- minimal load on joints and ligaments;
- and much more.
The list of muscles involved includes:
- pectoralis major;
- deltoid;
- latissimus dorsi muscles;
- triceps;
- press;
- all leg muscles.
Reviews of Nordic walking with poles for weight loss are 90% positive. Negative reviews are found only from those people who, having no idea what to do on their own, make attempts to build a diet and workout. Having no experience or education. You can contact our trainers to create a training program just for you. When purchasing equipment in our store, you can create a plan for 3 months for free .
How many calories does Nordic walking burn?
Any sport is characterized by the consumption of calories, which a person expends over a certain period of time, exposing the body to certain loads. How many calories will be “burned” during Nordic walking are individual indicators. On average, this value ranges from 350-500 kcal.
Calorie consumption depends on:
- human mass. The more excess weight you are, the higher your calorie expenditure;
- proper training process;
- proper diet;
Burning calories during exercise is not a key indicator in achieving effectiveness in losing excess weight. 70% of success is your diet and regimen, and only 30% of success is your training. If you don't eat right, your results won't be as clear as if you follow all the requirements.
In our groups there are people who have lost 12-24 kg in a year from the initial weight with which they came to training. It is a gradual weight loss that will not harm your body, and the lost kilograms will not return at the first violation of proper nutrition or skipping a workout. To achieve any significant result you will need to put in a lot of effort. But everything is achievable and everything is in your hands.
Drawing up a training plan.
If you want to get rid of excess weight, then your training plan should be designed in such a way that you receive a varied load. This includes cardio training (the main part) and physical exercise.
3 main rules of cardio training:
- The ideal cardio workout is in the morning on an empty stomach. The body will take energy from fat cells. This will begin the process of burning excess weight that you need.
- It is useless to train for less than 60 minutes. The process of maximum “burning” of fat begins at 40-50 minutes of training.
- Interval training is one of the most effective methods for burning calories. But you shouldn’t make them the main principle, since this training puts a lot of stress on the cardiovascular system.
Any training process is built individually for each person, based on various parameters: age, weight and free time during the week. In general, the training process for a middle-aged person might look like this:
Mon.
- Morning cardio 60-80 minutes;
- Be sure to warm up and cool down before and after training.
Tue
- Warm up for 10-15 minutes. May include walking to the training location;
- Interval training: walking at a calm pace for 5 minutes, walking at a fast pace for 5 minutes. In the first week, dial in 30 minutes;
- Squats. 20 reps 5-8 sets;
- Lunges. 20 steps 3-5 sets;
- If possible, do abs training at home in the evening.
Wed.
- Morning cardio 60-80 minutes;
Thurs.
- Rest from the main training process;
- Abs workout at home.
Fri.
- Morning cardio 60-80 minutes.
Sat.
- Repeat training on Tuesday.
Sun.
- Rest.
Where is the most effective way to train?
If possible, it is better to change training surfaces. The most important thing for the body is not to get used to a certain load. And if, for example, you don’t want to train according to training cycles and plans, but just want to walk with poles, then it’s best to change the training surfaces. Then you yourself, without knowing it, will give the body a change in load.
Nordic walking technique with poles for weight loss.
We specifically put the item “Nordic walking technique with poles for weight loss” at the end of the article. We recommend walking using the classic walking technique. The only thing that needs to change constantly is the pace.
The classical walking technique completely repeats human movement. The main task of the poles is to set your pace, increase your stride length and engage your upper shoulder girdle.
Nordic walking with poles for weight loss - read the article in our online blog, Nordic-Way online store.
How to exercise correctly to be effective?
Do a warm-up and cool-down
According to the instructor, in order for Nordic walking to bring maximum effect, it is important to do a warm-up, and after the main part of the lesson, a cool-down. This seems frivolous to many, but in fact it is very important. Because after warming up, our body is ready for large and long-term loads, and we get less tired. A cool-down calms you down, helps you recover your muscles faster, and allows you to feel the aftertaste of the workout, which means you’ll look forward to your next workout.
Photo: istockphoto.com
Change your training program
How to diversify your activities? You can, for example, change the pace of walking or the terrain and thereby increase the cardio load. You can also add strength training and do exercises on those parts of the body that you want to work on additionally. This can be done in any open area, especially since there are now a lot of places for workout on the streets. There you can stop for 10-15 minutes, do a series of strength exercises and then move on. You can use fitness bands, a belt bag or a backpack as weights, thereby enhancing the effect of your workout.
Mysteries of Nordic walking: what kind of sport is it and why is it needed?
Alternate with other types of physical activity
In addition to Nordic walking, it is useful to engage in other sports, the instructor notes. Athletes, for example, often include Nordic walking in their workouts because it perfectly complements running, yoga, Pilates, tennis, swimming, rock climbing and any other sport. If you are already interested in another sport, you can continue to do it 2-3 times a week, and Nordic walking - 1-2 times.
Photo: istockphoto.com
Some contraindications
Naturally, not everyone can just pick up and start practicing Finnish walking. More precisely, it is physically possible, but in fact it is not recommended, due to the following reasons. In order to benefit from Finnish walking, you need to get checked, especially if you are older.
After all, this walking is a load on the body. And unfortunately, there have been cases when people doing Nordic walking later felt very bad. That's why there are contraindications.
So, before receiving walking assistance, pay attention to the inheritance factors and limitations of walking. If you have any of the following, then you are not recommended to walk:
- presence of chronic and acute diseases;
- in the presence of chronic diseases associated with the supporting apparatus;
- if you have diabetes or pneumonia;
- if you have any heart problems, this applies more to older people;
- in the presence of infectious diseases that have syndromes.
In general, we talked about the benefits, and also noted important contraindications to walking. Now let's move on to the next question, which concerns specifically the process of walking.
A personal example of weight loss using Nordic walking by 55 kg in a video from Ivan Minaev
Poles can be used not only for direct race walking. They may be useful for other exercises. You can go for short runs with them, do squats and bends with a straight back. This will make it possible to increase the effectiveness of your training. Alternate such exercises with regular walking. In this case, Nordic walking with poles for weight loss, reviews of which are mostly positive, will be even more effective.
If you are interested in Nordic walking, a walking technique for weight loss, videos on this topic will help you understand more about it. But in any case, this is a good method for those who want to lose extra pounds and improve their health. Before you start exercising, take into account the existing contraindications and learn the correct walking technique. Then such a simple and enjoyable activity will help you achieve what you want.
Benefits of walking
Regular walking, especially in the fresh air, has a positive effect not only on physical but also on mental health. With its help you can:
- strengthen the cardiovascular system - increase exercise tolerance, speed up blood flow, maintain optimal blood pressure, train the heart muscle. Regular walking is also an effective way to prevent cardiovascular diseases;
- improve the condition of the respiratory system. While walking, the load on the respiratory system increases, the volume of circulating blood increases, which develops endurance, increases tolerance to physical activity, and ensures the active functioning of the lungs in tandem with the heart;
- regular physical activity has a positive effect on the condition of the muscles: metabolism increases in the muscles, more blood flows to them, they receive an incentive to grow, become stronger and more resilient;
- activation of the muscles of the lower extremities, which significantly increases even with normal walking, stimulates blood flow in the legs, has a beneficial effect on the condition of the venous valves, which prevents varicose veins of the lower extremities;
- With the help of walking, you can get rid of fat deposits almost anywhere. Just a 15-20 minute walk at an average pace is enough to burn up to a hundred kcal;
- Walking is especially beneficial for men. This not only has a beneficial effect on your figure, but also prevents blood stagnation in the pelvic organs (which is one of the reasons for the development of potency problems), which allows you to strengthen and prolong reproductive health;
- regular dosed physical activity of at least 15 minutes a day leads to the release of the happiness hormone into the blood. This allows you to effectively resist stress and maintain mental balance;
- Walking is effective in the fight against osteochondrosis. Even the loads from your own body weight are enough to maintain the physiological nutrition of bone tissue, normalize the processes of its formation and destruction;
- Regular walks will strengthen your immune system;
- after physical activity, there is more sound sleep;
- activation of blood flow and acceleration of metabolism have a positive effect on the functioning of the nervous system, especially on brain activity;
- Hiking has virtually no contraindications.
Video from the European Center for Vertebrology about the benefits of walking and the difference with running (vertebrologist is a specialist who deals with problems of the spine):
httpv://www.youtube.com/watch?v=embed/wRaLVSlxPPk
Five-year plan in three years: ways to increase energy costs
But what about those for whom a short time frame for losing weight is a priority? Don’t despair and look for other ways, because in this case, calorie loss can be accelerated using one of the following methods:
Increase the duration of your workout. If time permits, walking is acceptable for 2-3 hours daily. Just don’t start long walks right away, increase the time gradually, allowing your body to adapt to the stress.
photo from www.youtube.com
- Maintain a faster walking speed. The intensity of training in this sport is regulated by hand movements. Swing your arms wide, this will increase the width of your step and the pace of movement. Make sure that the heart rate does not exceed 110-120 beats per minute for beginner athletes; as training increases, the permissible heart rate can increase to 140 beats
- Train for at least 40-50 minutes. During the first 30 minutes, the body uses glycogen reserves in the liver and muscle tissue to obtain energy, and only then does the process of breaking down fat begin.
- Make the route more difficult. Make your way through places that have a large number of descents and ascents. If there are mountains near your city, use the opportunity given by nature and walk along mountain trails at least on weekends.
- Increase the weight. No, this is not a suggestion to gain weight; you can increase weight while walking using less radical methods. You can bring a backpack, leg or arm weights. But the best way to cope with this is an unloading vest, which, unlike previous options, does not change the center of gravity.
- Use interval loads. This is a very good way to increase your calorie expenditure per unit of time. Alternate brisk walking intervals lasting 2-3 minutes with walking at a calm pace for 5-6 minutes. The duration of periods of calm walking may be longer if you do not have time to restore your breathing during this period of time.
- Do not eat 1 hour before class, and an hour and a half after. Due to the fact that all the glucose in the blood will be used up during the workout, the body will be forced to start the process of lipolysis (breakdown of fats) to maintain metabolic processes.
Before you start training, make sure you have no medical contraindications to Nordic walking. This sport is not recommended for patients after surgery, with severe cardiac and respiratory failure, pain or fever.
How to choose the size of Nordic walking poles?
For monolithic poles, the formula is as follows: multiply your own height by a factor of 0.68, round the resulting result to a multiple of 5. For example, if your height is 172 cm, multiply 172 by 0.68 = 116.96. We round the result to 120 cm - this is the appropriate length of the stick.
Telescopic models have a range of lengths, the main thing is to hit it with the result.
Since the length of arms, legs and torso varies from person to person, the size needed varies. Additionally, check the stick this way: place the tip on the toe of your foot - the elbow of the hand holding the stick should bend at a right angle.
