Unless the deaf had heard about a new trend in modern fitness, which quickly gained popularity and was called Nordic Walking - Nordic Walking. It is proved that these classes are practically harmless and are suitable for absolutely everyone.
Being engaged in the fresh air, a person strengthens his body and health, ventilates the lungs, and effectively loses weight. Moreover, this happens easily, without exhausting training. For those who do not have the opportunity to go out into the countryside, a Nordic Walking simulator has been created for the home. Reviews confirm its effectiveness, similar to training with sticks on the street.
What is Nordic Walking?
Initially, Nordic Walking was one of the summer training routines for Scandinavian skiers, helping to keep them fit until the winter season. Using ski poles while walking allowed to train the upper shoulder girdle along with the leg muscles.
And in the nineties, this type of sporting activity was patented and created by Mark Cantan.
Over time, this technique was included in the composition of physiotherapy exercises in order to improve the rehabilitation of patients. Engaged in such walking, a person uses much more muscles - almost half of when he runs or rides a bicycle.
Also, due to physical and aerobic exercise, there is an increase in calorie consumption - twice as much as when running and cycling.
The main disadvantage of this sport when practicing outdoors is that it is directly dependent on the weather, since rain, slush or snowfall seriously slows down the movement.
To correct this situation, professionals created a simulator - stepper "Nordic Walking", which will be discussed below.
The benefits of classes
The benefits of practicing this type of walking are confirmed by numerous studies. Such training is useful at any age, as:
- strengthen muscle tissue;
- tone the heart muscle and blood vessels;
- lower blood pressure and enrich with oxygen;
- regulate blood cholesterol;
- relieve pain in the shoulders, back and cervical spine;
- reduce the likelihood of contracting many chronic diseases;
- relieve muscle tension;
- allow you to effectively lose weight and remove body fat;
- improve coordination of movements;
- train joints;
- increase immunity and improve digestion;
- involve during training all the main muscles of the body.
It is proved that after training on the street or on a simulator for walking for an hour, a person burns about four hundred calories. That is, for weight loss, for example, you need to do only three hours a week.
Varieties of Nordic Walking
This sport is divided into four types depending on the movements used and the intensity of training:
- Wellness of the general direction - comparable to ordinary walking during a walk. At the same time, the cardiovascular and respiratory systems are strengthened; muscles and joint mobility are strengthened.
- Wellness special - certain muscle groups are being worked out.
- Fitness classes - designed for corrective programs for losing weight and in cardio training.
- Sports - to maintain the shape of athletes between competitions in winter sports.
For the correct use of the Scandinavian Walking stepper, this or that technique and loads, it is necessary at the initial stage to work out with an instructor who will prompt and advise.
The technique of training on the simulator
In case of a recent injury or operation, as well as diseases of the cardiovascular orientation or spine, an individual training program should be drawn up by a physician of a physical therapy room.
Using the simulator for walking, as well as other sports equipment, should be careful and metered: for cardio training at the initial stage, it is enough to do one and a half hundred minutes a week.
The general recommendations of fitness instructors include the following:
- loads should increase evenly and gradually;
- for the purpose of losing weight, the technique of movement is quick steps with a small amplitude and a small load;
- a ten-minute warm-up is required before class;
- 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;
- complete the workout with a five minute breathing exercise.
How to lose weight with a stepper?
The simulator "Nordic Walking" for the home, numerous reviews confirm this, if used correctly, it is a very effective tool for losing weight. This is achieved by increased calorie burning in adipose tissue formed during a sedentary lifestyle.
To achieve the greatest efficiency from training, you need to consider some points:
- Understand clearly what the goal is. If the task is to quickly lose weight, then the intensity of the classes should be daily, at least for an hour. After all, fat will begin to be burned only after half an hour of active muscle movements.
- Using sticks on the stepper, it is imperative to strain the muscles of the hands, as if pushing off with a ski tool, and not just hold on to the simulator.
- Gradually, as you get used to the muscles, increase the load.
- In order to lose weight, it is good to use interval training - alternating fifteen-minute intervals of a large load with a small one.
In addition to physical benefits, the Scandinavian Walking simulator for home, reviews eloquently testify to this, and also provide psychological assistance: athletes stop taking antidepressants, and their mental state normalizes.
Varieties of exercise machines-steppers
A stepper is equipment designed for training with imitation of the load that the human body experiences when climbing a staircase. On all modifications, the muscles of the back, legs, and abs are involved.
Light weight and size allow those who wish to use the Nordic Walking simulator for home training. The price of this device depends on its functionality.
Sports equipment with simulated walking is divided according to the following parameters:
- constructive design;
- simulator size;
- pedal modification;
- type of load provided.
Large-sized simulators with movable hand-rails for hands are called steppers.
Their small analogues - platforms with a pair of pedals and a support handle or expanders on the ropes, are called mini-steppers.
If the equipment is driven by pistons, this is a mechanical stepper.
The device, training on which is due to overcoming the electromagnetic resistance of the pedals, is called electromagnetic.
In addition, there are rotary modifications when, when walking, the body is rotated, and balancing, on which you have to maintain balance.
In simple steppers, the legs are loaded equally. In more advanced models, you can set the load for each pedal separately.
GymBit Simulator Benefits
Stepper "Jim Beat" Nordic Walking "is a worthy representative of the equipment designed for such training. It makes it possible to bring the body in order, increase muscle tone, strengthen immunity and health.
Among the advantages of this simulator should be noted:
- the device is equipped with a screen that displays a variety of information about the training process;
- the stepper can be adjusted in height, level of resistance and rotation;
- perfectly trains the muscle areas of the hips, lower leg and buttocks;
- the work includes the back and abdomen;
- You can engage in not only Scandinavian, but also ordinary walking;
- safe and reliable due to the reinforced frame and pedals covered with anti-slip material;
- the design of the Scandinavian Walking simulator can significantly reduce the articular load, which is important for people with problems in these organs.
Where to start for beginners?
Before you start training on the simulator, you need to conduct a preparatory period of one month. Training mode - three times a week with an approximate program according to this scheme:
- in the first seven days - the alternation of two minutes on the stepper with one minute of gymnastics in three sets;
- in the second week - similar to the first, but with three minutes on the simulator;
- in the third seven-day period, the first approach on the stepper increases to four minutes, the other two - three minutes each and end with a three-minute walk;
- last week in the first approach on the simulator - 5 minutes, the other two - four minutes each and the same amount - walking.
In the process of such preparation, the body gets used to the load. After this, the duration of the training should be half an hour three times a week.
For those whose goal is to lose weight, the intensity of the classes should be higher and be twenty minutes twice a day three times a week.
The principle of operation of the simulator "Nordic walking"
Description of the principle of functioning of the stepper is not difficult, since it is simple, but at the same time effective.
The handle load of this equipment is regulated separately from the load of the pedals, so the athlete is given the opportunity to determine the degree of tension of the upper and lower parts of the body.
The simulator steps are also designed with adjustable stiffness. The peculiarity is that they can rotate and twist, and not just move vertically, like other steppers. This greatly expands the range of muscles involved in performing exercises: femoral, lumbar, gluteal, leg and abdominal muscles.
The Scandinavian Walking stepper is equipped with computer control, the data of which is displayed on the LCD screen:
- training duration;
- the total number of steps taken and the same parameter, but per minute;
- amount of calories burned.
Prices
If you set a goal and search the Web for reviews about different models of steppers, then the most positive ones will sound about the Nordic Walking simulator. The price of this type of equipment is from six to eight thousand rubles for large models and from three thousand for minisuppers on Russian sites.
You can buy this type of equipment at Chinese sites, where the price for them will be from thirty-five US dollars.
What to consider?
For homework, the Nordic Walking exercise machine is best suited for home use. User reviews confirm this. It has a swivel mechanism, which gives it an advantage over other equipment.
If there is not enough space in the house, then you can buy a mini-stepper, but the load is not regulated in it.
When using the simulator, the following should be considered:
- to study the rules of use before classes;
- equipment must be installed on a completely level platform;
- Before each workout, you need to make sure the device is working;
- at the beginning of classes exercises are performed to warm up and stretch the muscles;
- the first minutes of training should be carried out at a slow pace, gradually increasing the load;
- you cannot use leverage as a support for anything.
Before buying, you must definitely study the characteristics of the Nordic Walking simulator:
- maintains the weight of the athlete up to one hundred kilograms;
- there is no battery in the kit - it is purchased separately;
- has dimensions 40 cm * 138 cm * 42.5 cm;
- the weight of the simulator is 8 kg 950 g.
With proper use and compliance with all necessary operating and training rules, stepper exercises will bring long-awaited positive results.