What is Nordic walking?
Movement is life, and everyone knows it. And even regular walking is good for health and for a figure. And if you decide to choose the so-called Scandinavian walking, you can get the most out of this simple activity.
What it is?
Nordic walking is a special type of physical activity that has recently emerged, which is a walk with the use of special equipment (sticks) and a certain technique. Such walking is often called Nordic, Northern or Finnish. Probably, the attitude of the names to the north is due to the fact that walking is somewhat similar to skiing, as it also implies the use of sticks.
History of origin
For the first time, walking sticks were used in ancient times. Then the canes were used by pilgrims and shepherds, when, for example, it was difficult to climb the slopes or go through the mountains. In therapeutic gymnastics such equipment began to be used in the last century, and in the 40s of the 20th century, Finnish skiers first started to run and walk with sticks.
In this way, they wanted to keep fit and skills in the summer, when there was no snow and no opportunity to fully engage in skiing. For the first time Scandinavian walking as a separate sport was described in 1979 by Mauri Rapo, but the first special sticks were released only in 1997 by Exel Oyj, the same company introduced the term “Nordic Walking” (more precisely, “Nordic Walking” - Nordic or Nordic Walking). ). Since then, this kind of sport has become quite popular, and many choose it to this day.
Is it helpful?
The benefits of Nordic walking have been proven by scientists and doctors more than once. This is what regular classes will give you:
- You can maintain the tone of almost all muscles (more than 90%), because while walking the muscles of the legs, arms and torso are used. Your body becomes relief and fit.
- Significantly improves the work of the cardiovascular system. Since the heart rate increases by about 10-15 per minute, there is a place to be training the heart and improving blood circulation. But while this increase is insignificant and does not harm the vessels and the heart.
- It is useful for the respiratory system. More oxygen goes to the lungs.their volume increases markedly, which means that the respiratory organs begin to work much more efficiently, supplying oxygen to all the systems and tissues of the body.
- It is useful for losing weight. It is proved that during the Scandinavian walk it burns up to 40-50% more calories than during the usual one. So, in an hour you can get rid of about 400 calories, which is quite a lot, especially considering that the loads are not too intense.
- This is a great way to maintain and even correct posture, as the spine occupies the physiologically correct position during exercise.
- Being engaged in such walking, it is possible to maintain vitality, get a charge of energy and vivacity and improve your mood. You can go and, for example, listen to your favorite music, combining useful and enjoyable.
- This is an excellent way of healing and rehabilitation for people suffering from diseases of the musculoskeletal system. Sticks are great support. They allow you to reduce the pressure and pressure on the joints, but at the same time provide motion, which is simply necessary.
Is it possible to do everything?
This sport is suitable for almost everyone, including the elderly.Contraindications are few, but still they exist. First, it is not necessary to deal with acute respiratory viral infections, influenza and other acute infectious diseases. Secondly, give up intensive training in the period of exacerbation of chronic diseases.
Thirdly, it is not necessary to take risks with high blood pressure, as well as other serious and serious diseases of the cardiovascular system. Also, the list of contraindications includes varicose veins and thrombophlebitis (in severe forms) with damage to the blood vessels of the legs. In all other cases, classes are possible and useful, but still it is better to consult a doctor.
For training requires a certain equipment - stick for Nordic walking. Immediately it should be noted that they are different from ordinary canes and ski poles. The handle is equipped with a special holder for the hand, which allows you to minimize the load on the hand (during class, the hand should be as relaxed as possible).
First of all, we list the types of walking poles:
- Fixed. They are solid and are selected individually, taking into account the height of a person. This option is more durable and durable.
- Telescopic or retractable.Such a stick will have several retractable segments, which will allow you to adjust the length. This equipment is convenient to store and use, but you can not call it strong and durable.
What else is worth paying attention to? Some of the most important points:
- Length. Stick should not be too long or short, it will increase the load on certain parts of the body. The optimal length can be determined by the formula: height (in centimeters) * 0.68. The error can be plus or minus 3-5 centimeters.
- Materials Sticks can be made, for example, from various composite materials, carbon fiber, carbon or aluminum. In any case, the stick should be light and strong.
- Tips If you plan to walk through the territories with different landscapes, then by all means pay attention to the presence of tips. So, for walking on a smooth surface you will need a rubber tip, for walking on snow or ice - a hard metal spike.
- The handle should not rub or slide in your hand. The holder, by the way, can be removable. In any case, pay attention to its convenience.
As for shoes and clothes, it is not necessary to purchase a special form (although you can find it on sale today).Simply choose comfortable sneakers that will provide the necessary support for your foot. Also purchase a tracksuit that will not hold down movements. And always dress according to the weather.
How to walk correctly?
The technique of Scandinavian walking is not at all complicated, but there are some rules and important points:
- The movements will be about the same as for normal walking, that is, rhythmic and energetic.
- The left hand should go up simultaneously with the left foot, and the right hand will follow the right foot. Do not stray and do not confuse.
- The stick, when pushing away from the support, should be placed in relation to the ground at an angle of approximately 45 degrees. In this case, the hand should be slightly bent at the elbow.
- First, the heel should touch the ground, then the entire stop.
- When one arm is extended forward, the other should be located approximately at the level of the pelvis.
- Put sticks near the body.
- Do not squeeze the stick. Just hold them with your hands when they touch the ground, then relax your brushes.
- The wider the step, the greater the load on all muscles. So, by changing the step length, you can change the load.
- Choose the best walking pace.Start with the minimum, and when you get used to it, start to increase the speed. But do everything gradually and consistently.
- Move naturally and naturally.
As for the frequency of training and their duration, then two or three times a week is enough. One lesson can last from 30 to 50-60 minutes.
We offer feedback on the activities of Nordic walking:
- “I have been going for only two months, but I have already noticed improvements: sleep has returned to normal, the body has become more flexible, stiffness has disappeared in the joints in the morning. In general, I am pleased. "
- “I have been walking for a month and a half, but I already see results. She began to feel better and even lost weight by one size. True, I started to eat right. It is pleasant and helpful. ”
Do Scandinavian walking correctly and change for the better.
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