Nordic walking

1. What is Nordic Walking?

Nordic walking is an outdoor sport practised for leisure. But be warned, Nordic walking does not involve merely putting one foot in front of the other: it is practised using poles specially designed for this sport. 

The poles for Nordic walking are designed to propel you forward more quickly and use all the muscle groups. Unlike hiking, the poles are not held vertically in front of the body but oriented backwards, like in cross-country skiing. 

Thanks to these special poles, the movement is fast and the Nordic walker's pace is athletic.

2. Nordic Walking Technique?

  • Walk naturally – Nordic Walking is an enhancement of normal walking, not a different movement.   Keep shoulders relaxed and down.
  • Lean upper body slightly forwards.
  • Arms and legs move alternately ie. when the right foot is forward, the left hand is forward, and then vice versa.
  • Take longer strides than normal.
  • Roll the foot from the heel to the ball with each step.
  • The poles swing forward with long arms and a loosely gripped and guiding hand.
  • The poles always point diagonally backwards and are planted between the front and back foot.
  • The body is pushed forward past the pole until the pole forms a continuous line with the outstretched arm behind the body.
  • The palm of the hand is open and fingers are stretched out at the release position.

3. Benefits of Nordic Walking?

  • Activates 90% of the body's muscles
  • Burns up to 46% more calories than regular walking
  • Increases aerobic effect by up to 25% compared to regular walking
  • Decreases load and strain on the lower body
  • Tones upper arms, shoulders and back muscles
  • Improves lateral mobility of the spine
  • Develops core stability and strength
  • Promotes an upright posture

Nordic Walking and Weight LossNordic walking is one of the best exercises for burning off calories. ... As odd as it may sound at first blush, the more you weigh the more calories you burn when you exercise because your body has to do more work to move that body mass during the exercising.


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