Very often in parks you can see how people of different ages are engaged in walking, while holding special sticks in their hands.
In order to identify the benefits of this kind of sport, it is necessary to familiarize yourself with the technique of Swedish walking with sticks, find out what it is and how the training process affects the human body.
What is Swedish pole walking?
This sport can be used at any time of the year, regardless of weather conditions. With this type of walking, the muscles of the body are engaged, which leads to their training.
Walking involves a special technique, during which a person moves, while pushing off the ground with special sticks. Due to this action, the load on the leg area and lumbar region is reduced, but the upper body is more loaded.
Features of this sport:
- the load is evenly distributed on the upper and lower body;
- the load on the muscular system increases several times in contrast to normal walking;
- blood circulation increases;
- the work of the heart muscle improves.
During the lesson, the human spine remains level, which reduces the load on the vertebrae and prevents the appearance of diseases.
Benefit and harm
With the help of this kind of sport, a person can heal the body.
The benefits of Nordic walking are as follows:
- increased endurance of muscle tissue;
- the depressive state of a person decreases;
- used as rehabilitation after serious damage to the skeletal system;
- improves blood circulation, thereby increasing the flow of beneficial components to the internal organs;
- improved lung function;
- pressure is restored in old age;
- all vertebrae are developed and the risk of diseases of the skeletal system is reduced;
- metabolism improves;
- weight loss;
- decreases harmful cholesterol in the blood, saturation of the body with oxygen.
This sport has many positive aspects. However, if this type of walking is performed incorrectly, a person can harm himself.
Most often, the harm lies in excessively intense activities, which lead to stretching and stress on the organs of the heart. Therefore, before starting classes, you need to consult with a specialist who will select the duration of the lesson, taking into account the characteristics of the human body.
Contraindications to Swedish walking
Doing workouts is prohibited in the following situations:
- chronic diseases in the complication phase;
- heat;
- transferred operations of various types;
- heart disease;
- respiratory failure;
- angina pectoris;
- damage to the skeletal system, which are accompanied by an inflammatory process;
- joint diseases;
- complex diabetes.
Contraindications may be individual for each person, therefore, before starting training, it is necessary to diagnose the whole body.
Scandinavian walking technique
During movement, a person must fully lean on the entire foot and transfer the entire body weight to one limb.
The second leg at this time is transferred forward, starting from the heel and rolled onto the toe, after which the person's body weight is transferred to the other leg.
During training, you should adhere to the basic rules:
- stand on the surface of the foot, starting from the heel, then the back and smoothly move to the toes. While the foot is completely on the ground, it is necessary to begin the transfer of the other leg;
- movements are carried out slowly, working out every muscle with high quality;
- the arms work parallel to the legs. While pushing the feet off the ground, the hand is pushed off with the help of special equipment, while the hand of the wrist remains free for normal blood circulation;
- the first two steps are performed on inhalation, the next two on exhalation;
- the back remains straight.
Outwardly, one gets the impression that a person goes skiing only without using the skis themselves. In order to avoid discomfort and the step was correctly set during classes, you should choose the right sticks provided directly for this sport.
Nordic walking equipment
There are no basic criteria when choosing equipment:
- A person should have comfortable clothing that will not hinder movement.
- It is also necessary to choose the material of clothing, depending on the weather conditions and the time of year.
- The next attribute is comfortable footwear with flexible soles.
- Also, Scandinavian walking requires the use of special poles that can withstand heavy loads and are lightweight.
Rules for choosing poles for Nordic walking
When choosing poles for Nordic walking, the following rules must be observed:
- the growth of the person who will be engaged. The higher the athlete, the longer it is necessary to choose the sticks;
- the shaft of the stick should be made of durable materials such as carbon fiber;
- stick type can be telescopic (sliding) and monolithic. The safest are considered monolithic, having the necessary strength and high quality;
- the presence of tips is necessary for adhesion to the soil. The type of tip depends on the type of terrain in which the class will be held. Hard spikes are suitable for a soil surface, hard-alloy ones are used for asphalt.
Also of great importance when choosing a stick is its cost, cheap products are of poor quality and quickly deteriorate.
The best Nordic walking sticks
When choosing special poles for Nordic walking, it is recommended to pay attention to popular models that have repeatedly proven their effectiveness.
Exel
The models are affordable and have a wide selection. Such devices are of high quality and are often recommended by doctors for the recovery period from injuries. The models have functions with which each person independently adjusts the height of the stick for his height.
Product features:
- product weight up to 400 grams;
- made of carbon;
- handles are made of cork material, which reduces slip;
- tips of different types for different terrain.
Cost from 2,000 to 15,000 rubles, depending on the model.
Ergoforce
The devices are made of aluminum alloy and are lightweight. They can be used by both beginners in sports and professionals.
Features:
- adjustable length;
- handles are made of propylene;
- many models have special mounts for the wrist;
- there are several tips available for different types of terrain.
Cost from 800 rubles.
Leki
Models are equipped with special carbon fiber handles that make sports more comfortable. On sale of this company there are special models for women, which are specially equipped for the female type of hand.
Features:
- made of carbon;
- tips are provided for high-quality grip on all types of soil;
- the product can be adjusted depending on the height of the athlete.
Cost from 3000 rubles.
RealStick
These stick models have a fixed length, so it is important to take into account the athlete's height when choosing. Made of carbon plastic, they have high strength and will last a long time.
Features:
- fixed length;
- handles covered with cork;
- tips of various types.
Cost from 1300 rubles.
Marko
Models have removable lanyards, which makes the use more convenient. The sticks are not adjustable in length, so it is necessary to select them depending on the height of the athlete. Made of carbon fiber, the handle is provided with a synthetic non-slip material.
Features:
- complete with metal pin and rubber tip;
- weight is only 350 grams;
- can be used by beginners in sports;
- lanyard is adjustable to fit the athlete's hand.
The cost of models is from 2000 rubles.
Nordic walking will be an excellent form of sports activity for people who cannot exercise for health reasons. Also, this type of sport often attracts aged people, using walking to train muscles and prevent the appearance of age-related diseases.
In order for this sport to contribute to the emergence of results, it is important to follow all the rules and recommendations of experts, as well as regularly conduct classes.
