Nordic, or Scandinavian, walking is a newfangled hobby of Europeans who prefer a healthy lifestyle. In both winter and summer, you can see people walking with ski poles in their hands. This trendy form of fitness has surpassed even jogging in its popularity.
The founder of Nordic walking is the famous Finnish skier Juhe Mieto. In the 70s, he was the first in the national team of the country to include cross-country races with two ski poles in the summer training program. Later he had followers. Such athletes were called “swamp skiers”. As it turned out at the competitions, their sporting achievements were significantly higher. Juhe Mieto himself several times won the Olympic Games, and in 1976 he became the Olympic champion.
Nordic walking differs from jogging in efficiency and simplicity. For athletes, speed is not important. They walk slowly, while making stops along the way, during which breathing exercises are performed, as well as stretching exercises. It doesn’t matter if you strive to keep fit or want to lose weight. Nordic walking is not contraindicated for overweight people. The load in it is distributed on the sticks, as if on “additional” two legs. So you are guaranteed an excellent result!
This type of fitness is very good for elderly people. They can choose a load that is feasible for themselves, communicate with each other during walks. And what energy this walking gives! Such people cause only positive emotions in those around them.
At first glance, it seems that it is very easy to master Scandinavian walking: take the sticks in hand – and go. Not so simple. Nordic walking has its own secrets that are best learned with an instructor.
Let’s take a quick look at what kind of walking it is.
So:
- the back must be kept straight – you should not bend forward;
- as in cross-country skiing, one leg and one hand work at the same time: first the right leg is the left hand, then the left leg is the right hand;
- you can also master the following movement for a change: left leg – left hand, then right leg – right hand, wide step, alternating walking with running and jumping;
- when the hand comes forward, the hand should be squeezed around the handle, and when backward – then unclench and relax;
- first put your foot on the heel, then on the toe;
- keep a measured pace, the optimal pace is considered to be such a pace at which you can pronounce a phrase of 5 words without breathlessness;
- the breathing rhythm must be measured with the steps: inhale for one or two, exhale – for three-four-five;
- start with a lesson no more than 20-25 minutes long, then add 5-10 minutes for each lesson;
- to keep in shape, it will be enough to carry out 3 workouts for 30-40 minutes a week;
- in order to lose weight, you need to do at least one hour daily: with such physical activity, the weight can decrease by 2 – 3 kg per month.
It is recommended that you consult your doctor before starting classes. Nordic walking has both indications and contraindications. Indications: diseases of the musculoskeletal system, cardiovascular and respiratory ailments. Contraindications: infectious diseases, serious heart disease, exacerbation of diseases of internal organs.
Nordic walking poles can be purchased at a sports equipment store or ordered on a site dedicated to a similar topic.