Nordic walking – what is it all about?
In vastly simplified terms, Nordic walking is walking with poles, which is similar to cross-country skiing. Dynamic, active walking is accompanied by rhythmic, steady arm work that guides the poles and pushes them off the ground. Properly performed, the technique of such a walk engages up to 90 percent of our muscles and allows us to burn about 400 calories per hour of training, while in the case of ordinary walking, it will be about 280 kcal/hour. Nordic walking can be practiced just like any walk – regardless of the time of day, place of living, and weather conditions.
Who will benefit from Nordic walking?
Nordic walking is a low-intensity activity. The use of poles relieves stress on the spine, hips and knees – the strain on bones and joints is up to 2.5 times less than when jogging. This has made the sport popular in particular among the elderly, who, due to their health, cannot afford to practice higher intensity sports.
However, this does not change the fact that Nordic walking is an activity for everyone, and its beneficial effects on the body will be appreciated especially by people:
- who are highly overweight, for whom classic jogging carries a risk of joint injury;
- returning to sports, after injuries – for the same reasons;
- with a sedentary lifestyle – Nordic walking helps ensure proper posture and relaxes muscle tension in the neck and shoulders;
- who don’t like to get tired – practicing Nordic walking is (subjectively) less tiring than regular walking and is less often associated with experiencing delayed onset muscle soreness (DOMS);
- who have never done any physical activity before – the low intensity and very low risk of injury make Nordic walking a good idea to start their adventure with sports.
What will you need for Nordic walking?
A sports outfit, shoes and a pair of poles. As much and as little – because although the barrier to entry in Nordic walking is very low, it is worth paying attention to several details that have a significant impact on the comfort and effectiveness of training.
A properly chosen outfit should first and foremost be comfortable, that is suitable for the weather conditions and fitted to the body so that it does not cause unpleasant abrasions and chafes. The same goes for shoes. Here we proceed in a similar way to running shoes, adjusting them as best as possible to the shape of the foot and the terrain conditions – in the case of hard ground, we take care of the appropriate level of cushioning.
For more information, read the article: “Running Shoes – Five Ways to Find Your Perfect Pair”.
Nordic walking poles should be selected according to height – their correct length is the most important parameter for the efficiency and comfort of training. It can be defined in two basic ways:
- multiply your height by 0.68 – the result obtained is the approximate correct length of the poles;
- stand upright, grasp the stick by the handle and rest it vertically on the ground – if the angle of bending the elbow is about 90 degrees, you have a stick of the correct length in your hand.
Most manufacturers of Nordic walking poles supply them in lengths graduated in 5 or 10 cm increments – if you found yourself in between sizes, it would be better to choose the longer one.
Note: trekking or ski poles are not suitable for Nordic walking! Their design does not support proper walking technique. It’s mainly about the handle and strap, which prevent you from letting the poles out of your hand and making a full backward swing of your arms. Nordic walking poles are recognised by the smooth, finer handle and the distinctive glove at the grip. Moreover, their tips are adapted to the surface on which they will be used – a metal spearhead for looser surfaces, a rubber cap for hard ones.
Warm-up in Nordic walking
Since Nordic walking engages many muscle groups, a light warm-up involving all parts of the body should be done before starting the workout. A typical school warm-up is definitely a good idea. For warming up, we can use poles with which to “dry practice” the movements performed during a Nordic walking session. We pay special attention to the joints, which do the work during training.
Read also: “Pre-workout Warm-up – A Sample Set of Exercises From a Trainer”.
Nordic walking technique
An ordinary march, only that with poles that help us a bit in it – what can go wrong? It turns out, though, that the effectiveness of Nordic walking training depends on elements of technique, which is perfected (literally!) at every step. Its key elements include:
- alternating arm and leg work – right arm – left leg, left arm – right leg. Seemingly simple, but the wrong walking rhythm can be seen at a glance. It is said that those who make this error, “move like a bear”.
- arm movement guided from the shoulder – we use a wide range of shoulder work; the arm in front reaches to the level of the navel, in the back – beyond the line of the buttocks. Guiding the arm movement out of the elbow is an error;
- poles leaning against the ground between the posterior leg and half the length of the stride – improper arm work leads to a “spider walk”, i.e. supporting yourself with the poles in front of you at right angles with the ground;
- the hand tightens in front and loosens in the back – drive the stick into the ground, tightening the hand on the handle, and when it goes behind the hip, completely loosen the grip;
- step from heel to toe – we use the entire surface of the foot.
In a nutshell, correct Nordic walking technique consists in elongated, rhythmic steps orchestrated with symmetrical, alternating arm work, with an upright posture. The correct movements here are quite natural, helping you walk faster and farther.
How to walk to lose weight?
You already know that with Nordic walking you can burn far more calories than with regular walking. You also know that this activity can be very helpful both in the fight against high excess weight and in the daily maintenance of a slim figure. However, if you are looking for the only right answer or another magical way to shed kilograms thanks to Nordic walking – we have to disappoint you.
The results of any workout are always an individual matter, that depends on many factors. Here are the most important ones to pay special attention to:
- start in the kitchen – the calorie expenditure associated with Nordic walking will not do much good if you continue to provide your body with too many calories. The low intensity of Nordic walking does not involve great dietary demands – except for the one thing that every weight-loss process relies on, namely negative energy balance. Consult a dietician to examine your daily energy needs and set realistic weight-loss goals, which Nordic walking will help you with;
- focus on the technique – good habits developed during the first training sessions will make each subsequent workout much more effective and rewarding. The best idea would be to start your Nordic walking adventure with shorter sessions, where you will work on your technique and overall motor coordination;
- practice at your own pace – every person has different physical conditions, training goals and ways to achieve them. Focus on yourself and make progress according to your individual needs. If you keep this in mind, it will be easier to realise that...
- regularity is key – a single hour of walking with poles after lunch will not make you lose weight. However, the same hour repeated, for example, 4-5 days a week over 3 months – that’s a different story. Ensure that Nordic walking becomes your habit. Arrange your schedule so that you can easily find time to train, and make sure it’s an enjoyable experience every time. A favourite park, a quick snack, a hydration break, motivating music on your headphones... Anything to help you boost your enthusiasm for exercise;
- find nice company – Nordic walkers have it in common to walk in groups. And very well, because the sociability of the sport is a huge advantage. You can always talk, motivate each other, exchange comments on the technique and equipment... And repeat such meetings as often as possible!
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References:
1. https://pubmed.ncbi.nlm.nih.gov/23253654/ - M. Tschentscher, D. Niederseer, J. Niebauer Health benefits of Nordic walking: a systematic review [w] American Journal of Preventive Medicine 2013.
2. https://pubmed.ncbi.nlm.nih.gov/31695344/ - V. Muollo, A. P. Rossi, C. Milanese i inni The effects of exercise and diet program in overweight people - Nordic walking vs. walking [w] Clinical Interventions in Aging 2019.
3. https://pubmed.ncbi.nlm.nih.gov/33467351/ - S. Gobbo, V. Bullo, E. Roma i inni Nordic Walking Promoted Weight Loss in Overweight and Obese People: A Systematic Review for Future Exercise Prescription [w] Journal of Functional Morphology and Kinesiology 2019.
4. https://pubmed.ncbi.nlm.nih.gov/35193062/ - L. A. Peyre-Tartaruga, G. Boccia, V. Feijó Martins i inni Margins of stability and trunk coordination during Nordic walking [w] Journal of Biomechanics 2022.
5. https://pubmed.ncbi.nlm.nih.gov/9200250/ - J. P. Porcari, T. L. Hendrickson, P. R. Walter i inni The physiological responses to walking with and without Power Poles on treadmill exercise [w] Research Quarterly for Exercise and Sport 1997.
6. https://pubmed.ncbi.nlm.nih.gov/24149147/ - N. Takeshima, M. M. Islam, M. E. Rogers i inni Effects of nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults [w] Journal of Sports Science & Medicine 2013.
7. https://pubmed.ncbi.nlm.nih.gov/28756746/ - V. Bullo, S. Gobbo, B. Vendramin i inni Nordic Walking Can Be Incorporated in the Exercise Prescription to Increase Aerobic Capacity, Strength, and Quality of Life for Elderly: A Systematic Review and Meta-Analysis [w] Rejuvenation Research 2018.
8. https://chodzezkijami.pl/.
9. https://dietetycy.org.pl/.