Nordic walking works many different muscles. This whole-body workout is also reflected in the calorie consumption: a Nordic walker burns an average of between 400 and 500 calories per hour – depending on the intensity of the execution. Especially older people and people with joint problems can improve their endurance, mobility, strength and coordination with this gentle sport.
How does Nordic walking work?
Nordic Walking works in principle like cross-country skiing, but you don’t need mountains or snow for it. Nordic walking is not for speed fanatics, although if you’re a beginner, you’ll get out of breath relatively quickly with Nordic walking. Nordic walking is more or less brisk walking with ski poles. By pushing off the ground with the ski poles, the chest, shoulder and arm muscles are intensively trained. At the same time, the ankles are relieved.
Who is Nordic walking suitable for?
Basically, the sport is suitable for everyone who wants to stay fit and improve their endurance. Nordic walking is an optimal sport for overweight people, as it is easy on the knee joints. Nordic walking is also an appropriate way for older people to exercise, because the poles provide security when walking.
Nordic walking as a whole body workout
Nordic walking is an ideal workout for burning fat because it uses many different muscles. In addition, Nordic walking gets the heart, circulation and metabolism going, provides more endurance and strengthens the entire body. Compared to normal walking, the stress pulse is about 15 beats higher and the calorie consumption is 20 to 55 percent higher. At the same time, the subjective load is only slightly increased, because instead of moving fewer muscles more intensively, more muscles are loaded in an optimal range.
Nordic walking: pole length important
To be able to do Nordic Walking, you need:
- Good walking shoes
- Loose, breathable clothing
- Special poles – preferably made of a mixture of carbon and fiberglass.
The stick should be long enough to form a maximum right angle at the elbow joint when standing upright. A slightly larger angle is better. As a rule of thumb for the stick length is: height in centimeters x 0.7= stick length in centimeters. A rubber guard at the tip of the pole absorbs shock and noise on asphalt or other hard surface. For Nordic walking on soft ground, you can easily remove the protection.
The correct walking technique for Nordic walking
Anyone who has done cross-country skiing will learn the technique quickly and without effort: the right leg and left arm swing forward together – and vice versa. The upper body is slightly bent forward. Step length and pole position are important: the step should be longer than usual. The stick is a few inches behind the heel of the front foot. The front arm should be slightly bent and in front of the body. The front hand firmly grips the cane. The back, loosened hand is behind the pelvis, and the arm should be extended and the hand open – loosening the muscles again. When using the stick, you use strength and body tension, because only then the whole upper body is trained. It is important to have the back arm fully extended and the fingers completely open. The stick can not fall down, because it is attached to the hand by a glove-like loop.
Skilled trainers for elders and beginners
A big mistake is to teach yourself the technique of Nordic walking. Because this often goes wrong: for example, if you use the stick with a bent arm, it can cause violent impact loads in the elbow and shoulder joints. The result: tension and pain in the neck and shoulders. Anyone who has not exercised for years should start with a simple exercise program after consulting their family doctor. Trained coaches can help with this.
Scientific research
The Institute for Rehabilitation Sport, Sports Therapy and Sports for the Disabled at the Faculty of Sports Science at the University of Leipzig investigated the extent to which Nordic walking can be used in the inpatient rehabilitation of cardiac patients. The scientists found that the patients approached the Nordic Walking training with great pleasure. They also felt more confident than when walking without poles and their subjective sense of exertion was lower during the training.Likewise, they felt less exhausted than the test groups without poles. Nordic walking is now used as a therapy by many rehabilitation clinics. Also, some health insurance companies have started to financially support Nordic Walking courses as part of preventive measures.
