Seeking to find out what is Nordic walking, all who monitor their health. This is a type of physical activity in which a special training technique and walking technique are used with the help of specially designed sticks for this. It appeared relatively recently, its popularity in the world began to spread from the end of the 90s. In Russia, this sport is currently especially popular among pensioners who are united in health groups or engaged in an individual program. In this article we will talk about the technique of performing Scandinavian walking, as well as its benefits and harms.
Origin history
What is Scandinavian walking, our distant ancestors still knew, although, of course, they still did not call it that. Pilgrims and shepherds traveled with sticks over long distances, who, first of all, used them as a help in difficult terrain. For many years, sticks have been used in physical therapy based on various preventive institutions that help maintain or restore health. To the modern idea of what Nordic walking is, the closest version is that that traces its history to Finnish skiers. In 1940, they found a way to keep fit in the offseason. They began to train without skis, running with the help of ski poles.
What is Nordic walking, was first described by a ski instructor and trainer from Finland, Mauri Repo. This happened in 1979. The principles and rules set out by him were intended for skiers, who were to be in great shape throughout the summer. He described the movements that should be performed, the physiological and anatomical features of this sport, as well as which sticks are best suited.
Mass development of sport
The first Nordic walking poles for mass use appeared in 1997. Exel Oyj launched them on the market. Then the term "Nordic walking" was coined.
In the same 1997, the first courses were organized in different parts of Finland, in the framework of which everyone was taught what scandinavian walking with sticks was. By the end of next year, about two thousand mentors were trained. A real boom followed, which soon overwhelmed all neighboring countries.
Already in 2004, according to statistical studies, in Finland alone, about 760 thousand people were engaged in Nordic walking.
In the late 90s, what is Nordic walking with sticks, they learned already far beyond Finland. Moreover, it has become a separate sport. In Austria and Germany, this hobby began to develop under the name "Nordic Walking". Not so long ago, these three states organized the International Sports Association, becoming its first members. Headquarters opened in the Finnish city of Vantaa. Currently, about twenty countries of the world are members of this organization. Trainings organized by instructors who have received appropriate training are held in 40 more countries on the planet.
Interestingly, Nordic walking poles appeared in America much earlier. They were introduced in 1988. True, the species that appeared in the USA has little in common with modern Nordic walking. The sticks that are used are much heavier. They are more reminiscent of trekking poles with an ordinary hand strap, and later without a belt at all.
The benefits of classes
Nordic walking for the elderly has recently become one of the favorite pastimes. It helps to maintain a brilliant shape. Talking about what is Nordic walking with sticks, the benefits of this hobby are definitely worth mentioning. Of great importance is that you can deal with it at almost any age. For this kind of walking, no special physical training is required. Even those who have never been involved in sports will be able to successfully complete all the necessary exercises.
At the same time, with a little physical exertion, an active enthusiasm for Nordic walking can provide really good results for our body.
With Nordic walking, about 90 percent of the muscles of our body are trained, while it is possible to maintain the lower and upper body in tone simultaneously. Arguing about what Nordic walking with sticks is and about the benefits of this sport, you should definitely mention that during these exercises a person manages to burn 46 percent more calories than during a normal walk. Using sticks can significantly reduce pressure on the spine and knees, and also improves lung and heart function, increases heart rate by an average of 10-15 beats per minute compared to regular walking. This serves as a good exercise for our heart muscle.
Nordic walking is considered to be an almost perfect activity, helping to solve problems with the shoulders and neck, and correct posture. It is also possible to improve coordination and a sense of balance. Under conditions of constant walking classes, endurance increases, regular training of the cardiovascular system occurs, which helps to prevent diseases associated with the heart muscle.
Finally, Nordic walking promotes the return of older people to an active and fulfilling life, and also helps patients who have experienced various difficulties with the musculoskeletal system to recover.
Benefits for the young
In addition to the universal benefits that Nordic walking brings, there are certain points that affect the condition of young or old.
For example, the technique of Nordic walking by young people is often used for weight loss. During this time, it is possible to significantly improve its appearance, a significant amount of calories is burned. In addition, it helps strengthen the muscles of the legs. Moreover, during Nordic walking, the load on the muscles of the upper and lower parts of the body is evenly distributed, which is of great importance for the full development
For the elderly
Nordic walking is also attractive for older people. This sport will be useful to those pensioners who oppose the fight against overweight. In addition, walking helps to improve the functioning of the vestibular apparatus. This contributes to the normalization of pressure in the cardiovascular system. Stable pressure helps older people get rid of a large number of various diseases.
The Nordic walking technique is much more useful for seniors than a regular walk. In this case, it is necessary to ensure that the average speed is about six kilometers per hour.
Contraindications to classes
It is worth noting that there are contraindications. Passion for Nordic walking is definitely contraindicated for certain categories of people. The load limit, which should not be exceeded, exists for each person. At the same time, there are certain diseases or deviations, in the presence of which caution should be exercised in Nordic walking.
Moreover, this sport can negatively affect people of different ages. This kind of physical activity is contraindicated for those who suffer from the following ailments:
- recently suffered a heart attack;
- regular exacerbations due to acute heart failure;
- progressive thrombophlebitis;
- long-term complications;
- hemophilia;
- a decrease in lung capacity by more than 50 percent;
- acute kidney disease;
- the last form of arthritis;
- consequences of unhealed injuries;
- chronic diseases;
- arterial hypertension;
- the risk of developing a complex form of diabetes or glaucoma.
With these diseases, this type of walking is clearly contraindicated, as it can lead to a worsening of the condition. That is the benefit and harm of Nordic walking for the elderly.
Necessary equipment for classes
These exercises require special equipment. This is a stick that is significantly shorter than regular ski. It is important to know how to choose Nordic walking poles. If you do it wrong and get sticks of the wrong length, it is fraught with excessive stress on the ankles, knees and back.
There are two types of poles that can be used in this sport. These are sticks of fixed length and telescopic, that is, with retractable lap segments. Perhaps the main distinguishing feature of this equipment is that special straps are fixed in the area of their handles, which may look like mittens with cut off fingers. This improvement allows you to quickly push off the ground without squeezing the handle of the stick. On sale such varieties of sticks can be found under the name lanyard.
As a rule, sticks are delivered with special rubber interchangeable tips that are used on a hard surface. If you have to go on a slippery surface, snow or paths in the woods, the carbide spike available on the stick itself is suitable. Most sticks are made of lightweight materials. These are carbon fiber, aluminum, composite materials. This sport does not require special shoes, although it can be found on the market. Any sneakers that are not too tight or big are suitable for you.
You can use various mobile devices to track your workouts. For example, a fitness bracelet helps control calories burned and distance traveled. In this case, it is possible to evaluate the level of loads, increase or decrease them. To control the most traveled route, a GPS tracker is suitable, which can be installed on your phone or purchased a separate device.
Of great importance is the fact that this sport does not imply significant stress on the heart, so the use of a heart rate monitor is not necessary. Heart rate monitoring is only necessary for people with severe obesity or cardiovascular disease.
Sticks for trekking
In this walk, in some cases, special devices are used. Therefore, it is important to understand what trekking poles are for Nordic walking.
This is a special equipment that is widely used in mountaineering and modern tourism in order to facilitate the athlete's walking on uneven terrain. In most cases, they are telescopic, that is, they have a folding structure. This makes them as convenient as possible when transporting in public transport, as well as when carrying them when they are not in use.
The maximum effect when using trekking poles is noticeable during long descents. They relieve stress from the knees, preventing injury to the joints in these places.
Also, with their help it is easier to maintain balance, moving on uneven surfaces. On lifts and horizontal sections, they allow you to transfer part of the load to the shoulder girdle from the legs, which greatly facilitates walking.
Trekking poles, of course, are not considered the optimal device for this walk, however, most instructors allow their use.
Features of walking technique
When engaging in this sport, it is important to know and understand how to walk correctly, what features exist for individual ages. Fans of this health-improving event must have a full understanding of all these nuances. At the most Scandinavian walk there are several canons.
Understanding how to walk properly when Nordic walking, you can immediately see that there is absolutely nothing complicated. The optimal speed should be about six to six and a half kilometers per hour. According to the rules of Scandinavian walking, with all its types, hands should remain as straight as possible, while the left hand should go forward simultaneously with the right foot and vice versa. The lower and upper limbs should be taken back at an angle of 40-45 degrees. As in the case of walking, with the Scandinavian it is important to go from heel to toe. Therefore, sneakers are considered the optimal footwear for classes.
Understanding the technique of Scandinavian walking, beginners need to pay attention to the fact that the wrist should be completely relaxed when withdrawing. Due to this, the muscles on the fingers have the ability to restore strength at this moment. Do not be afraid that sticks may fly out, since they have a special strap built into the semi-gloves. The shoulders should always be kept lowered, in this position they are less tired. This can be achieved due to the fact that Nordic walking poles are shorter than ski poles.
During Nordic walking, it is important to leave the body perfectly straight, and deviate the sticks from the straight axis by about forty-five degrees.
When to go Nordic Walking
It is believed that the best time for Nordic walking is daylight hours. It is important to clearly monitor all angles while practicing this sport, and for this you will definitely need light.
There is another important point. Tracking the correct placement of sticks and limbs relieves stress and improves memory. Due to the fact that the brain switches to a new task, you forget about other problems and troubles.
In addition, in the daytime, the sun produces vitamin D, which is beneficial for the body. During the day, the load should take no more than forty minutes.