Exercise Intensity
A sensible structure of a training unit should consist of three components.
- Warming up sectionThis section serves to prepare the organism for the following physical strain. The warm-up program consists of gymnastic exercises on the one hand and relaxed walking on the other. For the sports of walking and Nordic Walking, some simple coordination exercises can be used, such as walking on the spot with a conscious rolling motion and targeted movement of the arms.
- Main partThe longest and most intensive part of the training session should consist of the classic “walking” or “Nordic walking”.
- This part of the training session, also known as “warming down”, is designed to prepare the body for the end of the load and ideally to initiate the regeneration processes in the body. Stretching exercises, for example, or a relaxed “going out” are suitable for this.
Walking technique
The basic technique of walking is quite easy to learn, walking means nothing more than walking, but of course there are some differences to the “normal” walk. The biggest difference is the deliberate use of the arms, which give the rhythm and thus the speed when walking. The arm movement is opposite to the leg rhythm, which means that when the right foot is moved forward, the left arm swings with it.
This motion sequence is normally automatic. You should not think about it too much at the beginning but simply “start walking”. The correct sequence of movements will then come automatically.
However, you should make sure to emphasize the arm swing backwards rather than forwards. The hands are loosely open when walking. Please do not make a fist, this often leads to cramping of the shoulder and neck muscles. When doing leg work, consciously put your foot on the heel and then roll it down over the entire foot.
Nordic Walking – technique
The main difference between this technique and walking is of course the shared use of the Nordic Walking poles. The poles themselves are described in more detail in the following chapter on equipment. The step rhythm is also decisive for Nordic Walking.
If the left foot touches the ground, the right pole touches the ground and vice versa. The grips of the poles are not gripped tightly all the time, but during the impression phase and swinging backwards, the hands are opened. A strap system specially developed for Nordic Walking poles ensures that they do not “slide away” but can be gripped securely again during the next swing phase to the front.
