The Nordic walking technique with sticks, the instruction for the implementation of which is quite simple, is gaining popularity in Russia. Now no one is surprised at people walking with ski poles, but without skis. A great advantage of this type of walking is the work of almost all muscle groups. This increases energy consumption, which leads to faster weight loss.
What is Nordic walking?
Nordic walking can be called physical activity, which is walking according to a certain method, using sticks. There are also other names for this type of physical activity - Finnish, Nordic, Nordic walking. The basis of the technique is the training of Finnish skiers, who thus maintained their athletic form in the offseason.
Sticks for walking reduce the load going to the ankle and joints of the legs. Because of this, Nordic walking is recommended for older people. Training has become famous for its healing effect, it fills one with vitality, because they engage in walking only in the open air. Based on this, the ideal training is in the forest. The Nordic walking technique with sticks, the photo of which can be seen below, is simple.
For most people, the fact that during training there is a great chance not only to meet new people, but also to find like-minded people, also becomes important. In addition, Nordic walking gives an optimal load on the heart and blood vessels, thereby strengthening them.
The emergence of a new species
Nordic walking was successfully used even before the war, its founders are considered skiers of Finland. They were so afraid over the summer to lose their shape and skills that they decided to train without skis, using only ski poles. In addition, training took place in the summer, that is, without snow. Then the benefits and effectiveness of these classes were noted.
The fact of effectiveness has aroused interest among specialists working in the field of sports medicine. In the eighties, walking was thoroughly studied, and its positive effect on the body, as well as high efficiency, was proved. As a result, walking became popular first in Scandinavia and then throughout the world.
Advantages of walking
This sport can be practiced outdoors all year round. Training requires only one type of equipment - special sticks.
This is an excellent way to lose weight. Compare: for a Pilates lesson you can lose up to 200 kcal, dancing will allow you to say goodbye to 400 kcal. An hour of classes with sticks will allow you to "lose" about 700 kcal.
The Nordic walking technique with sticks (the instructions are easy to understand and implement), if you follow it regularly, will easily support your health, it will be an excellent rehabilitation course for people who have problems with the spinal column. Outdoor fitness is recommended for those with a heart condition, lung problems, and overweight. The benefits of classes:
- Slowly, uniformly and comprehensively affect the entire muscle corset.
- Strengthen the muscles of the shoulder girdle, pelvic muscles.
- Assist with osteochondrosis.
- Increase blood flow and microcirculation in the muscles by warming the muscles.
- Stimulate the work of the heart, improve lung performance. This leads to pressure optimization.
- Activate the brain, improve memory.
In addition, training stimulates the work of all joints, which is also a positive point.
Sticks give additional load on the arms and shoulders, while reducing the load on the legs. This is especially important for children who have not yet matured the spine, and the elderly.
Training does not tie you to any place, time of year, does not require good paths. They have no limits.
Plus, the fact that activity in the air normalizes sleep, improves the emotional background.
The Nordic walking technique with sticks for the elderly provides for shorter duration and intensity of classes.
Contraindications
Despite all the obvious advantages, this type of exercise, like any other type of physical activity, has its contraindications. Those who still decided to master this type of fitness should know that walking is not recommended and is prohibited when:
- injuries of the shoulder girdle;
- exacerbation of hypertension;
- chronic diseases of the musculoskeletal system;
- degenerative changes in the spine;
- problems with the lungs and airways.
In the absence of the above problems, classes will only benefit.
Types of walk
To get the most out of classes called Nordic Walking with Sticks, the walking technique should be selected taking into account physical abilities and age.
It is important to understand the types of walking, they are distinguished by three.
- Firming walk . It is the most common type of training. For the most part, attention is focused on strengthening and maintaining the tone of the entire state of the body. It should be chosen by older people, beginners. Suitable as a recovery program. The load level is up to medium.
- Exercise walking It should be chosen by young people who do not have big health problems. The main goal here is to increase muscle strength, work on endurance, losing weight, as well as body shaping. Medium to high levels of load intensity.
- Walking This type of physical activity is chosen by athletes to maintain their body in good physical shape in the summer, as well as athletes with the goal of increasing endurance. The load level is high.
Whatever type of walk you choose, regularity and consistency in training is important. First, use the usual training regimen: twice a week, the duration of classes - up to half an hour. In this case, the technique of Nordic walking with sticks is important. Instruction: slowly bring the duration of the training to an hour a day.
Choose equipment
It was previously mentioned that for classes there is no need to purchase special equipment. Only sticks. But their choice should be approached with responsibility.
According to general recommendations, sticks should be light but strong. It is optimal to use Nordic sticks with a tip that can be changed. They are made of carbon fiber, therefore they are not afraid of any load. They will be your companions for a long time when walking, including on the ground.
For maximum comfort and pleasant training, it is necessary to deal with the length of the sticks. In addition to the material from which they are made, it is important to choose the right size. It is easy to calculate. It is necessary to take in centimeters the growth of the student, multiply by a factor of 0.68. A deviation of two to three centimeters is allowed.
The best way out is with telescopic sticks.
Having decided on the important part of the equipment, we will study the instructions.
Basic steps to study the mechanics of motion
Despite all the apparent simplicity, the technique of Nordic walking with sticks (step-by-step instructions will always help) must be mastered to automatism, so that classes bring both benefit and pleasure.
In general, the technique is similar to a regular ski pitch. However, there are some peculiarities.
Movements must be made in the opposite direction. If the left hand goes forward, then the left leg should be behind, and the right one also makes a movement.
While moving the hand forward, do not unbend it. This will prevent the possibility of injury.
The foot lands on the heel, only then due to the weight of the body passes to the toe.
At the same time, the second hand is on the same level as the pelvis. As you move forward, you need to pull it back, the elbow straightens completely at the same time.
The foot of the leg, which is currently behind, smoothly goes up, stands on the toe, only then it begins to take off from the ground.
Then everything repeats. In general, the effort goes to the arms and shoulder joints.
Breathing better in time with a step. Remember, exhaling is twice as long as inhaling.
At first, it is better to breathe through the nose, then - when the load increases, it is optimal to breathe through the mouth. That's all, basically, Nordic walking technique with sticks.
The instructions for the elderly, as well as for everyone else, contain the following recommendations: during training, do not raise or strain your shoulders. When the stick goes behind your back, unclench your fingers.
If you go uphill, tilt the case slightly forward, while shortening the pitch. While moving down an inclined path, the center of gravity should be moved back, bending the legs at the knees.
The technique of walking with Scandinavian sticks is mastered quickly.
How to be old
For them, walking has undeniable advantages compared to running, since the joints of the legs do not experience shock loads. She is involved in heart disease. In other words, it is perfect for older people who want to maintain their health and improve it.
However, before you begin to practice, it is better to consult with your doctor. The Nordic walking technique with sticks has already been given above.
The instruction for the elderly contains all the same recommendations as for the rest, with the only difference being that it is better for the elderly to adhere to a firming walk without overworking themselves. Also, do not try to walk for an hour. It is important to listen to yourself and your feelings.
Reviews
Many have mastered the technique of Scandinavian walking with sticks for weight loss. Reviews after training are only positive.
Many say that, despite a dislike for fitness, the technique of Nordic walking was mastered in a fairly short time. A detailed study of the instructions helped here. According to reviews, sticks are also quite simple to choose.
Some people write that if you follow the instructions from training, there will be undoubted benefit and pleasure.
Many people write that these are wonderful activities for lovers of simplicity. With all its plainness, the whole body is perfectly loaded. But at the same time, there is no need to search for a special place.
Many say that the Nordic walking technique with sticks is just perfect for the elderly. Great for maintaining a beautiful figure.
Some mistakes with this type of activity, like Nordic walking with sticks
The technique of walking, with all its simplicity, is not immediately mastered by some people. Here are the most common errors:
- “Amble” (arms and leg, located on one side, at one moment move back or forward);
- elbows pressed to the body;
- straight body (you need to make a slight slope forward);
- there is no emphasis on sticks or, conversely, a person "hangs" on them;
- sticks are set far away from the body or carried forward simultaneously;
- legs wide apart.
Have a good workout and health!