Nordic walking exercise machine for home: benefits and indications

Many people have heard about the benefits of Nordic walking. It has virtually no contraindications and benefits the body. An alternative could be the Nordic walking simulator, which allows you to exercise both in the gym and at home. It is worth considering what the advantages of the device are and how to exercise with it correctly.

Who is Nordic walking stepper suitable for?

Nordic walking is useful for everyone, but is especially suitable for those who are contraindicated for more intense exercise, for example, older people. The use of the simulator has the same indications as the type of activity itself. Classes will benefit even a completely healthy person, but they are especially recommended for people with the following problems:

diabetes;
heart disease (including exercises that are beneficial after a heart attack);
risk group for pathologies of the heart and blood vessels;
orthopedic problems;
rehabilitation period, including after a stroke;
movement problems;
disturbed balance;
•excess weight.

People who suffer from osteoporosis and are at risk of fractures also use Nordic walking as part of their therapy and rehabilitation.

Exercise technique on the simulator

In case of a recent injury or surgery, as well as in cases of cardiovascular or spinal diseases, an individual training program should be drawn up by a doctor in a physical therapy room.

The use of a walking machine, as well as other sports equipment, should be careful and dosed: for cardio training at the initial stage, it is enough to do one and a half hundred minutes a week.

General recommendations from fitness program instructors include the following:

loads should increase evenly and gradually;
for the purpose of losing weight, the movement technique is fast steps with a small amplitude and a small load;
A ten-minute warm-up before class is required;
the legs should rest on the pedal with the entire surface of the foot and be bent at the knees;
monitor overload of the knee joints;
end the workout with a five-minute breathing exercise.

Benefits of classes, reviews

The Nordic Walking stepper exercise machine for home is receiving excellent reviews. It is a cardio exercise machine, so it strengthens the cardiovascular system. The device has a beneficial effect on the lungs and improves the functions of all organs and systems of a regularly exercising person.

Thanks to the simulator, you can work out the muscles of the whole body, while it puts minimal load on the joints and spine, promoting its even and safe distribution.

Training on a steppe that imitates Nordic walking brings the following health benefits:

Normalization of pressure.
Reducing the risk of heart failure.
Increasing lung volume and normalizing their functions.
Normalization of metabolic processes or blood flow.
Elimination of excess fat deposits.
Strengthening muscles, bones and joints.
Regulating cholesterol levels.
Strengthening the immune system.

Working out on a stepper helps you lose weight. Modern devices make it possible to control the amount of energy spent. Classes help strengthen your legs, buttocks, back, arms, and chest. This is also a great opportunity to get rid of cellulite. Reviews confirm the effectiveness of the simulator, especially when other types of exercise are contraindicated due to health problems.

The benefits of walking on a treadmill

The benefits of this Scandinavian exercise machine are evidenced by numerous studies and tests, walking:

Strengthens the heart and blood vessels.
Works the muscles: legs, buttocks, thighs.
Allows you to lose excess weight, while the skin does not sag, but, on the contrary, takes on an attractive, toned appearance.
Increases immunity.
Improves coordination of movements.
Trains joints.
Eliminates the appearance of cellulite.
Enriches the blood, and therefore the internal organs of a person, with oxygen.
Speeds up metabolism.
There is a decrease in bad cholesterol.
A wonderful mood will definitely be guaranteed.

What benefits does training on a Nordic walking machine provide?

The Nordic walking exercise machine perfectly trains the shoulder girdle. Scientists have calculated that during normal walking, 60% of the muscles are used. And with Nordic walking, 90% of the muscles of the human body are already used. If significantly more muscles are used, that means much more energy is burned.
We can recommend the Scandinavian exercise machine to overweight people and those prone to being overweight. The significant energy intensity of Nordic walking perfectly trains the heart muscle, increasing the heart rate by more than 10–15 beats per minute.
Improves posture and coordination of movements. The total volume of the lungs increases by almost 30%. With regular exercise, the level of bad cholesterol in the blood will decrease, toxins will be eliminated, and the body will become healthier and rejuvenate.

A Scandinavian simulator can put a person back on his feet, or even return him to a healthy lifestyle, after complex operations, accidents, etc. And with the possible development of the following diseases: frequent insomnia, scoliosis, osteochondrosis, bronchial asthma, neuroses, frequent depression, etc. d.

Load given:

press;
hips;
shins;
legs, arms;
back and gluteal muscles;
intercostal, etc.

How to exercise correctly on a simulator: expert advice

For effective practice, consider the following:

It is recommended to do a light warm-up first so that the muscles, joints and ligaments are prepared for the load.
To begin with, it is enough to exercise for 10-15 minutes, gradually increasing this time.
After a week of training, you can resort to interval training, in which 10-15 minutes of active exercise alternate with low-intensity exercise of the same duration.

After finishing your workout, do a few breathing exercises - this will help normalize your body’s functioning.

Step technique and rules for performing exercises

To make the exercises useful and effective, consider the step rules:

Legs need to be slightly bent at the knee joints.
The entire foot should touch the surface of the pedal. You can't do this with just your heels or toes.
The arms and legs must work in unison so that the movements resemble a skier's technique.
During exercise, it is important to breathe evenly, measuredly and deeply.

How to exercise on a stepper correctly to lose weight

Since the stepper is a cardio exercise machine, you can use it to lose weight. The following recommendations are useful for this:

The body begins to burn fat after about 40 minutes of cardio exercise. This must be taken into account when determining the duration of the workout.
You should exercise at least 2-3 times a week. Only with regularity can you achieve results.
The interval training noted above is useful in losing weight.
You can alternate exercises on a stepper for weight loss with other types of activity.

pros

Nordic walking classes, whether it be walking outside or training on a stepper, have a number of factors that have a positive effect on the human body:

Strengthening muscles and giving them tone.
Reducing blood pressure and enriching the blood and the body as a whole with oxygen, which improves the functioning of the cardiovascular and respiratory systems.
Relieving muscle tension and pain in the shoulders, back and cervical spine.
Increased immunity, including to various chronic diseases.
Burning subcutaneous fat.
Improved coordination.
Prevention of ligaments and joints.
Improved digestion.

Types of stepper simulators

Stepper simulators that imitate Nordic walking are divided into several types:

Simple steppers. They are usually quite large and take up a lot of space. Mandatory equipment includes handles to maintain balance and load on the upper body. The exercise machine can be used both for weight loss and for strengthening the body.

Mini steppers. There are no handles in them. The simulator consists only of a platform, which is driven by pedals. The devices are compact and suitable even for small spaces. They are simple and convenient, but provide the opportunity to effectively work out all muscles.

Stair steppers. Large machines that take up a lot of space. Therefore, they are usually used in gyms. They consist of steps that imitate a staircase.

Walking track. It can be mechanical and electromagnetic. In the first version, the simulator is driven by muscle strength, in the second it will be powered by the network.

The clear leader is the GymBit simulator. It is equipped with a multifunctional complex with a display that allows you to adjust the load, monitor the distance covered and the number of calories burned. The handles of the exercise machine load your back, abs and arms, and thanks to the non-slip material of the pedals, they provide excellent grip on your feet. Also, the Gambit “Nordic Walking” stepper simulator allows you to change the range of angles of movement and turns. This helps regulate the intensity of the activity.

A more affordable option is a mini-simulator that imitates Nordic walking. It has no handles and is very compact and convenient. Some products have expanders included. The disadvantage of such models is their smaller rotation angle range, which makes them less effective than full-size options.

Useful information: how to choose an exercise machine for your home

How do step trainers work?

The Nordic walking home exercise machine consists of: the platform itself with pedals. They operate a simple, built-in mechanism whose movements imitate steps up the stairs. The name “step” translated from English means “step”.

The simulator provides any healthy and sane person with the very nature of the natural needs inherent in him - movement. Most people buy exercise equipment to improve their figure and lose weight. But its beneficial qualities are not limited to this.

There are several types of simulators:

Regular steppers. They are very large and have handrails or levers to maintain balance. This puts an additional very noticeable load on the back muscles and arms. This is a very effective exercise machine, but takes up quite a lot of space.
Mini steppers. This is a regular moving platform equipped with pedals. Some models are also equipped with devices for hands, i.e., holding. The simulator is quite effective, does not take up much space, is in demand and is easy to use.
Stair trainers. Unsuitable for apartments because it is bulky. Especially good for gyms.
Walking paths. There are mechanical ones that operate hydraulically and can only be activated by muscle force. But there are also electric and magnetic exercise machines on sale. Make your choice and go for it!

What to consider when purchasing

To correctly select a Nordic walking simulator, you need to take into account a number of criteria:

The weight of the person exercising. If you are overweight, you should choose a device that can support the weight. Usually the Nordic walking machine can easily withstand up to 120 kg, so this will not be a problem.
Price. Just because a machine is simple and inexpensive doesn't mean it won't be effective, but you may be missing out on certain features.
Room dimensions. For small apartments it is better to buy mini exercise machines. If space allows, you can buy a full-size multifunctional exercise machine.
The presence of handles or expanders. They help maintain balance and also work the upper body.

It is also worth focusing on the necessary training program. If you want to exercise seriously and your budget allows, it is better to choose a multifunctional device that allows you to select programs and adjust the load.

Selecting a stepper model

There are different types of steppers, from miniature home assistants to professional gym equipment with many settings. But they all give effect if you practice regularly.

There are different types of steppers, from miniature home assistants to professional gym equipment with many settings. Various manufacturers offer steppers to choose from not only in size and functionality, but also in additional options (measurement of heart rate, distance traveled, number of steps, lost calories). This can be either a stepper-orbitrack (just pedals connected by a mechanism) or an elliptical trainer (the movements on it are reminiscent of skiing - “arms and legs”). But they all give effect if you practice regularly.

As a basic pre-purchase requirement, you should consider the available exercise space in your home, your exercise plan, your height and weight, and then think about the following criteria:

Brand (warranty, customer service)
Price
Resistance adjustment
Resistance bands
Stepper weight (7.5 - 66 kg)
Maximum weight limit that the stepper can withstand (100 - 150 kg)
Step height adjustment
Step counter
Heart rate measurement
Exercise speed

1. Mini version of the stepper . If you want to study at work or have very little space at home, you can choose the mini option. This stepper is easy to put away in the pantry or slide under the table. There is no need to assemble anything additional, this device is already ready for use.

Typically, a mini-stepper consists of two pedals and a minimal set of settings. Some models additionally have cables for the arms, so that you can also put pressure on the upper shoulder girdle.

Twist steppers fall into this category. They are great for strengthening difficult areas - the sides and abdomen. Due to their low price, these steppers are one of the most popular exercise machines among all age groups.

2. A stepper with a rotating mechanism is perfect for those who like complex loads. In addition to the pedals, its design includes a special handle that rotates from side to side synchronously with the movement of the pedals. Using such a stepper, the whole body works, since you not only need to step up the stairs, but also turn from side to side.

3. The balancing stepper trains not only the body, but also the vestibular apparatus. On it, steps are more reminiscent not of climbing stairs, but of rolling from side to side. At the same time, you need to maintain balance, which means that not only your legs and arms work, but also the body’s stabilizing muscles.

4. A stepper with a hydraulic mechanism is worth a try for those who like serious loads. It can be set to a higher difficulty level. This stepper is suitable for those who already work out in the gym or regularly run, but want to do additional training at home.

5. Stepper for Nordic walking. There is also a development for Nordic walking lovers! A combination of a stepper and Nordic walking poles is an elliptical trainer that will keep your muscles toned and in good shape.

Many stepper models have a computer that displays exercise time, number of steps, calories burned and scan results. More advanced models also measure speed, distance, fat burned and, through attached handlebars, heart rate. Some steppers have hydraulic shock absorbers, which determine their price and quality.

Do-it-yourself simulator: pros and cons

You can try making a Nordic walking simulator with your own hands. The advantage of this solution is that it is budget-friendly: you will have to spend significantly less than buying a stepper. However, it won't be easy. You can make only the simplest version of a stepper yourself, which will not have increased functionality.

You need to take a board approximately 1 meter long and 40 cm wide. If the athlete is overweight or tall, the size must be selected individually. The four sides and the surface in the form of a box with a height of about 20 cm are connected by a beam. If necessary, the board must be treated to increase strength. The outer parts are sanded. The support must be made safe, so the upper and lower parts are treated with anti-slip material, fixed with nails or glue.

The exercise machine, which imitates Nordic walking, helps to maintain your figure and improves your health, while it is completely safe. You can also practice at home with this device. We suggest watching several videos about such simulators.

Reviews from users and doctors about the Nordic walking simulator for home

Today, no one is surprised by cheerful pensioners (and not only!), rhythmically walking along the alleys of parks or even just along the roadsides, easily leaning on poles like ski poles. And there are no longer jokes like: “Take your grandmother off the street - she skis in the summer!” Everyone knows: this is a fashionable and highly healthy Nordic walking.

Fresh air, movement, which, as we know, is nothing more or less, but life, maintaining a fit (and normal) figure, and without exhausting diets and workouts - that’s what Nordic Walking is.

But someone doesn’t have the temporary opportunity to do this type of fitness outdoors, and the body requires light loads. Or a very voluminous lady is simply embarrassed to demonstrate her dubious grace in public.

And again, I want to take care of myself.

And our weather is far from ideal: sometimes snow, sometimes rain, sometimes slush - what a walk in nature! For such cases, a “home version” of Nordic walking was created: a stepper exercise machine with the same name.

For those who are still on the fence, we have collected reviews from doctors and users about the Nordic walking simulator for home. We hope they will help you make the right decision.

Gift for health

Vadim, 34 years old:

— My mother is 64 years old, a couple of years ago she became interested in Nordic walking. I walked with poles all spring, summer and early autumn. I even got the impression that my mother looked younger . And then October came, which was especially rainy that year. I see that my mother is depressed and goes out less and less.

And then her birthday is approaching, and an idea comes to my mind to extend her “Scandinavian” season: I’ll give my mom a stepper! By this time, I already knew what it was, and a colleague at work told me that such a “unit” existed.

No sooner said than done. There was just a promotion going on in the store, and I managed to buy a trainer for less than seven thousand. To say that mom was delighted is to say nothing. She immediately tried it out. And for six months now he has been “walking” in warmth and comfort. During all this time, I have not heard any complaints about the quality or any shortcomings from my mother .

And I can see for myself: the simulator is very convenient. It allows you to adjust the height of the poles and the width of the step . There is a “distance traveled” indicator that not only marks the number of steps, but also the number of calories lost!

To be honest, I’m thinking of enticing my colleagues to buy such a thing for the office: sit at the computer for a couple of hours and warm up without leaving your workplace.

I am for the “Gambit” stepper

Emilia, 22 years old:

“I’ve heard the name of the simulator in different variations, but I like this one better – “Gambit.” We can say about it that training with its help occurs in a “two-in-one” mode. By simulating Nordic walking, the stepper helps actively work out not only the muscles of the legs, but also above the lower back, plus rhythmic cardio exercise.

I’m used to working out while listening to music, and it works out very well: you press the pedals with your feet, hold on to the handles with your hands, the position of which can be adjusted, rotated—to control your movements. This is a very convenient device. The pedals are made of some kind of anti-slip material, the frame is stable, and this makes the workout safe and all movements confident and correct.

I try to exercise for 40 minutes every day. During this time, as a rule, I walk two and a half thousand steps and lose 300 calories.

How I managed to lose weight

Elena, 26 years old:

— After the second birth, something went wrong in my body, and I gained weight. It is known that it is much easier to gain weight than to later lose weight to normal.

I breastfed for a long time and therefore could not risk going on a low-calorie diet. I tried to regularly perform something like stress exercises at home - to no avail.

And then once on TV there was a program about Nordic walking classes, and it was especially emphasized that with its help you can lose weight.

My husband bought me a stick. But where are you getting along with my tomboys? At least train at night.

And then an advertisement was thrown into the mailbox, they say, buy a Jim Beat stepper. Nordic walking at home. And this became my salvation!

Literally half an hour in the evening - not before dinner, but instead - I get on the exercise machine. I’ve been working out for two months now, but the volume of my buttocks and legs and thighs has already noticeably decreased , my stomach has tightened - six kg is gone. If things continue like this, I’ll quickly return them to their previous dimensions.

Ulyana, 36 years old:

— I’ve been training on the simulator for a little over a month, but every day. I take at least a thousand steps. I lost 5 kg , but I think this is also due to the low-calorie diet.

However, friends say that some people lose weight well even without a diet using just the Gymbit stepper. We have to try it - it’s not for nothing that I lost six “pieces”. True, there are no complaints about his work.

It’s even cool: it can immediately show how many calories were burned during the session.

Zoya, 28 years old:

- I'm lazy by nature. This is to go out into the street and parade with Scandinavian poles for an hour - no, not for me! And then my beloved hubby gave me a mini-stepper for our third wedding anniversary. This is what you need!

If you want to exercise, we are always at your service, be it in the morning or in the evening. The body has noticeably tightened. I study for half an hour, no more. And without fanaticism - sometimes every day, sometimes three times a week. Girls, it’s a worthwhile thing, I’ll tell you.

Vera, 42 years old:

— I don’t know about anyone, but somehow I don’t have a good relationship with the Nordic walking simulator.

Whether because of him, or for some other reason, the “architecture” of my figure behaved somehow strangely: after three months of training three times a week, my buttocks became elastic and round, and for some reason my legs on top became thicker.

And yet, my knees hurt a lot during training . I had to part with the simulator - what’s the point!

ABC of classes

Stanislav Ilyich, physical therapy doctor:

— The Nordic Walking exercise machine for home, like any other sports equipment, should be used very carefully and in doses. It would be a good idea to consult a doctor before starting training sessions , especially if you have suffered any injury or the person suffers from cardiovascular disease or has problems with the spine.

Reviews from doctors regarding exercises on a stepper are unanimous:

gradual and uniform increase in loads,
mandatory pre-workout warm-up (10 minutes),
resting the entire surface of the foot on the pedal,
knees bent
do not overload the knee joints,
At the end of the lesson - a 5-minute breathing exercise.

If the goal of the exercise is to lose weight, then the main movement technique consists of fast steps with a small amplitude and an equally small load. And you need to practice every day for at least an hour.

Fat burning occurs only when active muscle movements are performed for at least 30 minutes.

The poles on the stepper should not be perceived as a support that is convenient to hold on to, but as a ski tool, and you need to push off intensely with them, straining your arm muscles and gradually increasing the load.

I must say that “home Nordic walking” in the form of exercise equipment does not imitate, but completely replaces walking in the fresh air in terms of its impact - both physical and mental - on the body.

What you need to know about exercise machines

Inna Nikolaevna, owner of the fitness club:

— We have several large GymBit Stepper Nordic walking machines in our gym. All our visitors like them: they are easily adjustable, informative, and safe.

Even people who are far from young take part in them with great pleasure.

The design of the “Scandinavian exercise machines” makes it possible to perfectly train the muscles in the buttocks, thighs, legs, abdomen and back, and reduce the load on the joints , which is especially important for people with joint problems.

But, honestly, I don’t always have the opportunity to work out on these machines myself, and that’s why I have a mini-stepper at home, which I bought for literally three thousand rubles.

Its only drawback is that it cannot adjust the load . But to stay in shape and increase muscle tone, this exercise machine is quite enough.

So that you can practice Nordic walking without leaving your home, simulators have been created for this.

Depending on the area of the apartment and financial capabilities, fans of this sport can choose a suitable device for themselves and not depend on weather conditions, mocking or surprised glances of passers-by, and at any convenient time give themselves complete muscular and moral pleasure.

Source: //1trenirovka.com/fitnes/trenazher-skandinavskaya-hodba-dlya-doma.html