The better a personās heart works, the better he feels. Therefore, cardio training, in fact, are the basic element for achieving a particular goal. In order to understand why Finnish walking with sticks is so important and what effect it has on the body as a whole, it is necessary to conduct regular classes.
Scientific evidence
As you know, a personās heart consists of four parts, and the most important ventricle, which provides good tone and vital activity, is located at the bottom left. From it, blood enters a large circle of blood circulation and starts the transport of oxygen and nutrients. Actually, the training itself, to a greater extent, affects precisely the left ventricle.
There is such a scientific opinion that thanks to Finnish walking with sticks, a personās heart will stop more ālazy,ā in a good sense. This is due to the fact that the left ventricle at the time of training ejects a certain amount of fluid from itself - this is called the stroke volume. In untrained people who do not do anything, this figure is approximately 50-70 ml.
When a person begins to engage in cardio training on a regular basis, whether it is jogging, Finnish walking with sticks, climbing mountains and so on, his stroke volume increases. Thanks to this, the heart itself becomes stronger. This can be seen in another example.
If a person keeps strengthening, say, biceps all the time, then the volume of muscle tissue increases. The same thing happens with the heart, but it rather does not so much increase as it becomes more dense. And the stroke volume in trained people becomes about 70ā90 milliliters, that is, for one reduction, which is called systole, about a lot of blood goes into a large circle.
Muscle load
As a result of regular training in Finnish walking with sticks, a person experiences an increase in stroke volume. The heart muscle also strengthens, and as a result, the heart contracts less often, and blood circulation throughout the body, that is, the nutrition of all blood vessels, organs and tissues, improves significantly. This is the first thing that a person will observe as a result of regular regular training precisely in relation to the quality of life.
In people who walk with sticks, 83 to 90% of muscle fibers work. And this fact is really scientifically proven.
A very large number of studies have been conducted abroad, and now Russia is also trying to move in this direction. Doctors and trainers approach Scandinavian Finnish walking scientifically.
Benefits in numbers
If you look at a person during training, you can see how active his upper limb muscles are. If we talk about the involvement of joints in average numbers, then:
- Biceps during normal walking - 3.5. And under the Scandinavian - more than 12.
- Triceps, muscle of the back of the shoulder - 6.5. Finnish walking - 32.
- The deltoid muscle is 5.4. Under the Scandinavian - more than 15.
And finally, the latissimus dorsi while walking - 14.8. And if with sticks - more than 33.
Finnish walking: good
It is believed that this training promotes a more active metabolism and strengthens the joints of the lower extremities. Check it out is very simple. It is enough to take a treadmill and stand on it with and without sticks.
Fortunately, scientists have already done this. During the experiment, they evaluated the work in the joints of different limbs. First of all, these are the knee and ankle joints. As a result of the analysis of activity data, it was noted that the stride length of a person who walks without sticks fluctuates around about 70 centimeters. While in Finnish walking, it reaches more than 80 - almost to 0.9 meters - for each subject.
This means that in a person who comes with sticks, joints such as hip, knee and ankle work more actively. It is also worth considering that most of the time cardiac loading triggers muscle changes in the musculoskeletal system.
Consequently, walking with sticks provides the same person at the same speed with a large amplitude of movement of both the upper limbs and lower ones. Therefore, if you walk wider, then the leg muscles will be involved in the work more.
In the course of the experiment, it was noticed that the movement in the lumbosacral region also changes. And this is also a plus, because most often various changes in the musculoskeletal system begin from there: gait, scoliosis, and so on.
Why is Finnish walking useful?
In addition to the above experience, some more scientific studies have been conducted. So, for example, during training, the so-called butterfly was drawn using an electronic program.
The wings indicated how symmetrically and correctly the lower limbs of a person move. So, when walking without Scandinavian sticks, the butterfly is far from ideal. And if a person goes with Scandinavian sticks, then you can see that the wings on the diagram are much more even. That is, physical activity is distributed evenly on both legs.
To make the experience more understandable, it is worth explaining that a person during the test goes on more expensive, and a special camera is built in front of him. And it is she who evaluates every movement of the hip joints and lower back.
As a result of walking with sticks, an even symmetrical butterfly is created, that is, sticks allow you to use the lower limbs in the same way and also work on the affected side, if any. For example, with severe injury to the leg or with a curvature of the spine.
This once again confirms the fact that during training with sticks, both the vascular system and the musculoskeletal system work physiologically.
Interesting fact
Also, with the help of the experiment, it was possible to find out that while walking with Finnish sticks, the joints of the lower extremities receive less load by 200 grams than without them. It is clear that for people with damage to the musculoskeletal system and for those who are overweight, this is very important. In order to somehow move, but not to overload the heart, itās worth practicing just with the help of Nordic walking sticks.
Training technique. It is important?
The fact that this way of keeping oneself in good shape is one of the best for quality rehabilitation and is chosen as a sports activity, because it allows you to achieve ideal results, it has already become clear. But it turns out that not everything is so simple.
In order to understand where the refraction points are in the Scandinavian training, it is important to understand how to exercise, what pulse to move on, for how long. And, of course, the most important question is how to master the technique of Finnish walking.
This material is also relevant because, having seen people walking with sticks in parks and squares somewhere along the road, it can be understood that their methodology is far from the truth - from real Scandinavian walking.
Training
There are a large number of different videos on the Internet. Having looked at them, almost everyone decides that, it seems, there is nothing complicated. Right - left, hand - foot, took and went. But, for example, if you put a stick in front of you, as many have advised, by this very person does not include in his training the muscle sections that are necessary for study, in particular, the cervicothoracic zone is excluded. Even many athletes are wondering how to walk.
Finnish walking is a very simple kind of physical activity, but it turns out that it is quite difficult to implement. That is why a key point in Scandinavian training is the development of the correct step technique.
In general, a large number of departments are immediately involved in Finnish walking:
- Foot.
- Knee-joint.
- Hip joint.
- Torso body - he is, of course, most actively involved in training,
- Upper limbs.
Despite the complexity, this type of training, such as walking with Finnish sticks, for beginners will be an excellent cardio load.
Warm up
Before you begin the exercises, it is worthwhile to understand where, when walking with Scandinavian sticks, the upper limbs begin to work in a person, from which department.
Of course, the hand does not work from the shoulder, but from the shoulder blade. Because it as a whole only moves forward, to the side and back. And without the work of the scapula, the limb can only make an angle of 25-30 degrees. Therefore, all movements during training are correlated with the shoulder blade.
This fact once again confirms that when mastering any technique it is important to warm up. Speaking directly about Nordic walking, itās worthwhile to include those exercises that allow a person to actively engage the muscles associated with the scapula: these are the trapezius muscle and the rhomboid muscles under it.
Therefore, before you take sticks for Nordic walking, you need to choose such exercises for training that will allow each department to actively include in the work.
If you go a little deeper into the technique itself, then three tasks stand out:
- Weight intake.
- Reliance on one leg.
- Limb movement.
And 8 phases:
- Initial contact.
- Response to the load.
- Mid support.
- End of support.
- Overshoot.
- Start of transfer.
- The middle of the transfer.
- The end of the transfer.
Beginning of the Scandinavian training
The duration of the development of the technique is affected by the overall physical fitness and health status of the athlete. On average, 3-6 lessons are required to study.
Instructions for Finnish walking with sticks:
- First you need to get one of the hands behind the body about 40-45 degrees, while it should remain straight. But this, of course, is ideal.
- To understand whether a particular person will succeed or not, a very simple test is necessary. Raising one arm up and lowering the other down, you need to connect them behind your back.
- If the limbs are connected, then it will be possible to bring it to 45 degrees, if not, then, therefore, to fully complete the step will be problematic. But there is nothing to worry about.
The task of the warm-up is precisely that, by doing certain exercises, you can increase the amplitude of movements in the joints, in particular, in the shoulder. That is, after a certain time, anyone will be able to actively work with his hand and turn it on at the right angle with the inclusion of these muscles.
Right walking
Everyone knows that in the human body everything is interconnected, and in particular, segmented muscles.
To begin with, it is worth imagining that from the head to the heart, through the vein, there is such a channel that starts the correct rhythm of contraction. So, it passes just through the segmented back muscles. In particular, through the trapezius and rhomboid muscles. And if they donāt work during the day, for example, a person spends all the time at a computer or office desk, then this element from elastic becomes āwoodenā. To fix this, cardio loads were invented.
In the case of Finnish walking, there is a threat not to stretch the right part. And this happens if a person practices this technique with the wrong extension of the arms forward, without bent elbows.
In Nordic walking, a completely straight arm is located behind, and in the last phase it is necessary to open the brush. Next, you need to hold it again and take out the stick for yourself. This squeezing and squeezing of the wrist joint is in the Scandinavian training the so-called fourth heart, because the fist starts, like a pump, to pump blood from the periphery to the center.
Video training Finnish walking with sticks:
This manual is also great for beginners.
What you need for training
In addition to the desire, you need to have equipment and equipment for walking, and these are special sticks, comfortable clothes and shoes. The last two points you can choose absolutely any.
Very often in stadiums, especially if Finnish walking with sticks is practiced in winter, you can find not special equipment, but, for example, tree branches or ski equipment. You canāt do that. In fact, the price of the issue is not worth it. Of course, depending on the city and the store, the cost of the sticks may be different. But nevertheless, the average price is 1000-1500 rubles.
Sticks for high-quality training are extremely necessary, since everything is provided for in them. There is a special latch on the brush, lanyard, which is worn as a mittens. And when a person opens the brush in the last phase, his stick does not fall. Also in the inventory there is a special handle-lock.
Finnish sticks come in several forms:
- Which are laid out, thereby you can adjust their length.
- Monolithic, under one growth.
And the most important thing when buying equipment is choosing the right height for the Scandinavian stick. Here you need to clearly understand the goal pursued. If people, say, are engaged in rehabilitation after some serious illness, for example, after a stroke, illness of the musculoskeletal system, and so on, then a coefficient of 0.6 should be used. That is, human growth is multiplied by a given value.
On the World Wide Web today you can find a large number of tables in which this or that height is recommended. For example, for the growth of 170 centimeters, it is recommended to purchase sticks with a height of 115 cm. But this length does not always allow you to put your hand where the interscapular section is turned on. Therefore, it is worth choosing sticks individually.