The older we get, the more often thoughts about our state of health are visited. Sooner or later, almost any person comes to the thought of the need to seriously take care of themselves. We become interested in sports or other physical activities that are suitable for us and affordable, taking into account age, health and personal preferences.
This is natural, because who does not want to maintain a decent physical form, vitality, muscle tone and good mood until old age! In recent decades, Nordic walking has become extremely popular around the world.
What it is?
Nordic walking is a sport that is useful, uncomplicated and accessible to almost any person, regardless of level of training, health, weight or social status. It consists in active movement with the help of special poles resembling ski poles. What is the use of Nordic walking with sticks? Let's figure it out.
The benefits of this type of physical activity are incredible. You are not tied to the gym schedule, you move in the fresh air, you can practice almost any time of the year alone or with a company. You do not need to purchase special equipment, except for a pair of sticks.
In another way, Nordic walking is called Nordic, Northern or Finnish. Some skeptics believe that it can not be compared with fitness, cycling or skiing. But their arguments are refuted by the growing popularity of this sport among people of all ages, residents of countries. Nowadays, the use of Nordic walking with sticks is already undoubted, the reviews of its active followers leave no room for doubt.
How it all began
The technique of this walk originated in the last century, around the forties. The first professional skiers in Finland started doing it. In order not to lose their sports training during the warm season when there is no snow, they trained for 6 months each year without skis, with only sticks. The originality of the approach, as well as the benefits of Nordic walking with sticks in this case, did their job. Since then, this type of movement is called Finnish.
Then they started using this technique in physiotherapy exercises - Nordic walking with sticks, the benefits of which were confirmed by doctors, began to be used as one of the means of recovery from spinal injuries. Soon, the first poles released specifically for Nordic walking appeared on sale - before that they used ski poles. Their difference from the latter lies in the shorter length and the presence of a rubber tip for movement on asphalt.
At special courses, the technique of such walking began to be taught. Nowadays, in any country and in almost all major cities there are clubs where fans of this sport gather.
What classes will give
At the psychological level, this walk, like any kind of physical activity, helps relieve stress and increase mood. At the physiological level, the advantage of Nordic walking with sticks is that there is an improvement in the activity of blood vessels and the heart, the spinal and abdominal muscles are strengthened, and posture is improved. Her activities support the toned muscles of the hips and buttocks, train the legs and reduce the load on the knee joints.
Any person can start doing it - a woman or a man, young or old, healthy or not. There is practically no contraindication for this sport. You can start walking in the forest, park or your own yard, both in summer and in winter. To achieve a healing effect, two or three sessions are enough for at least half an hour during the week.
What happens to our body during exercise
Many are fond of Nordic walking with sticks solely for the purpose of losing weight and strengthening the general tone of the body. When its technique is correctly observed, about 90% of all muscles are included in the work, which is comparable to their work when swimming.
If the joints of the knees turn out to be overloaded when running or cycling, Nordic walking allows you to distribute the forces evenly between the upper and lower muscle groups. Thus, pressure on the spine is reduced, not only the knees are unloaded, but also the lower back.
As a rule, pain in the cervical and shoulder zones decreases or completely disappears, posture is corrected, and the muscles of the shoulder and back are strengthened. Compared to regular walking, calories are burned by 46%, and Nordic walking with sticks is also an advantage.
For losing weight and sedentary
Each 30-minute training saves you 300 kilocalories, and the effect persists for the next 24 hours. Thus, in an hour's walk you can use up to 700 kilocalories. For comparison: only 45% of our muscles are involved in the running process, the consumption of kilocalories is about 300 per hour. For cycling, these figures are respectively 50% of muscle mass and 500 kilocalories.
Another huge plus of Nordic walking is an increase in bone density. As you know, those who lead a poorly active lifestyle are rapidly losing calcium, which is vital for maintaining bone strength and reducing the risk of fractures. Therefore, the benefit of Nordic walking with sticks for the elderly is undeniable, because osteoporosis is the scourge of our time, especially among older women. Therefore, in this case, any form of physical activity is welcome.
Nordic walking with sticks - benefits and contraindications
Among other things, walking helps to improve the function of the lungs, heart and blood vessels, normalize blood pressure and get rid of "bad" cholesterol. The technique of this walk will also help those who are dissatisfied with the level of their own endurance or who need to restore the mobility of a previously injured joint.
Elderly people and those who are strongly contraindicated in active sports can be engaged in it. Passion for Nordic walking is indispensable for those who have recently suffered a heart attack and are in the rehabilitation phase, experiencing motor disorders. Doctors have proven the benefits of Nordic walking with sticks after a stroke. In those patients who, having transferred it, subsequently practiced walking in this technique, the restoration of impaired functions was faster and more successful. They are suitable for those who have coronary heart disease or high blood sugar.
As you know, any sport is fraught with certain troubles. But if it is Nordic walking with sticks, the benefits and harms are incomparable, because there are very few contraindications for doing it. In fact, there are only three of them: you can’t deal with it in the presence of a viral disease (ARI or flu), if you have recently undergone surgery on the abdominal organs or suffer from arrhythmia or hypertensive crisis.
We select sticks for Nordic walking. The benefits and harms of long sticks
How do you need to outfit for Finnish walking? First of all, you will need special sticks. Skiing will not work - they are too long. You can determine the appropriate length of the sticks by multiplying your height in cm by 0.68 (plus or minus 5 cm). So, a person with a height of 170 cm will need 170 times 0.68 ± 5 cm, we get the length of the sticks 110 - 120 cm.
If the legs are sore or simply weakened, the main load should be thrown to the shoulders and arms. To do this, you need to take a stick more authentic. In our example, this is a length of 120 cm. Also, a longer option should be preferred by fans to move intensively or having high sports training.
If you have problems with the joints of the elbows, cervical osteochondrosis or your situation is recovery from illness, you should choose a shorter support. In our example, this will be a length of 110 cm. Suffering overweight will also suit a shorter option. If the length of the sticks is chosen incorrectly, overloads will occur in the area of the back muscles, as well as the knees and ankles, which will negate the whole healing effect.
More about the "inventory"
Nordic walking sticks are produced with tips, made of a material such as graphite. Thanks to him, you can confidently move over rough terrain, snow, land or grass. If movement on smooth asphalt is supposed, it is worth picking up equipment with rubber tips.
The sticks themselves are made of aluminum, composite or carbon (another name is carbon fiber), products from these materials are quite lightweight and reduce the risk of accidental injury. On the handles of sticks there are special fasteners (lanyards), which look like gloves-straps. Having fixed them on a hand, it is convenient to push off without the need to squeeze the handles tightly. If the sticks are bought for growth, or if different people have to use them, you can choose the option with a variable length (telescopic). But such sticks are less durable.
Special shoes for classes are not required. Sufficiently comfortable sneakers, it is desirable that they are high and protect the ankles from accidentally injuring the tip of the stick.
About the intricacies of movement
What is the secret of this walking technique? The main feature is the transfer of the weight of the case to the hands, leaning on sticks. In this case, the spine is unloaded and extended. That is, when walking, you should keep straight and monitor your posture. The movement of each leg is carried out by rolling from heel to toe, thanks to which practically all the necessary muscles are involved - from the feet to the hip joints.
Synchronizing the movements of the legs and arms, adhere to the principle of diversity. A hand that goes back opens and is, as it were, an extension of the leg. Due to this, the wrist joint is unloaded . If you manage to fix in the mirror the correct position taken at every step of the Scandinavian walk, then you will find three lines running almost parallel. This is one of the legs and each of the two sticks. One of the latter is in front, the second is in the hand that is laid back.
How to work with hands
Hands at each step should not deviate from the body by an angle of more than 45 degrees. Try to keep the angle between the right and left hand at their maximum dilution straight (90 °). That hand, which is at the back, relaxes, fingers slightly open. You do not have to worry about dropping the stick, because it is firmly attached to the hand with a strap.
The hand in front is the supporting one, the handle is clamped with it. Do not forget that the step should be done with a roll: first place the foot on the heel, then on the sole, and then on the tips of the fingers.
It is very important to keep proper breathing while walking. You take a breath in the first and second steps, the next three deeply and fully exhale. The back, as already mentioned, is held straight. This is achieved by the correct selection of the length of the sticks. It is not worth bending your elbows while moving. They must remain straight.
Due to the constant upright position of the body, a wonderful posture is formed and the muscle corset is effectively strengthened.
Be patient
How soon can you expect tangible results? Of course, after one or two classes of tide, you will not feel immediate health and strength. Noticeable results can be expected after a month and a half of classes, subject to their regularity. If you didn’t stop working after a year, there will be noticeable improvements in your health.
Such walking is sometimes called a sport for the lazy. Indeed, special efforts are not required to engage in it. Even those who never in their life decide to visit the gym can organize themselves for a walk with sticks. The only obstacle may be complexity. People are embarrassed to appear with sticks in their hands. But this obstacle is easy to overcome if you correctly prioritize your own life.