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Scandinavian, or Nordic, walking is a walk with two sticks that allows you to train all muscle groups. To get the desired effect from your training, it is important to know how to choose Scandinavian poles. Otherwise, the classes will not bring either pleasure or benefit.
How to choose the right walking poles
This sport is useful for everyone, especially pensioners, pregnant women, and those who want to lose weight. Exercise has a positive effect on the cardiovascular system, lungs, and leg joints. Suitable for beginners, allow you to smoothly build up your pace, help you get used to physical activity.
You need to choose Scandinavian sticks according to your height
For a walk, you will need special equipment and comfortable sneakers. Sticks are chosen lightweight and of high quality. They are made of aluminum or carbon fiber, similar in appearance to ski ones, but somewhat shorter and equipped with a replaceable tip.
If training will take place on a dirt road, ice or snow, then choose a spike tip, like on ski poles. For walking on asphalt, sticks with a tip made of wear-resistant rubber in the shape of a heel are suitable.
How to choose sticks by height and length
The size of the sticks affects the load that the body receives during training. The longer the stick, the higher the load. When choosing equipment, consider your physical condition and height.
There is a simple test that will help you understand whether the sticks were picked up correctly. Grasp the handle of the equipment and stand up straight. At the elbow, you should have an angle of 90 degrees or more.
Here is a formula for how else you can calculate the size of the stick:
- growth * 0,7 is suitable for beginners;
- the result obtained + 5 cm – for fitness and moderate loads;
- height * 0,7 + 10 cm – for intensive exercise.
In the early stages of training, use beginner equipment, gradually build up the load and change poles. Correctly selected equipment does not cause fatigue in the hands, maintains the required stride width, speed of movement, and allows you to make a full push.
If the sticks are too short, then during training, the body tilts forward, and this is wrong. In addition, the speed of movement decreases, the load decreases. In order not to constantly change the sticks, it is better to buy telescopic ones right away. So you can adjust their size, you will understand which one is right for you.
Decided to lead a healthy lifestyle and start walking with sticks, then use these tips. They will help you choose the right training equipment.