Nordic pole walking is extremely useful at any age, especially for people over 55 years old. Thanks to such physical activity, the body is strengthened, the cells are saturated with oxygen, the cardiac activity improves, and the person also sheds those extra pounds.
However, these exercises are supposed to be performed strictly according to the rules and taking into account the existing contraindications, otherwise there will be no result or a deterioration in general health or an exacerbation of chronic diseases will occur.
What is Nordic pole walking?
Nordic walking with sticks is a special kind of non-professional sport, during which a person walks at a moderate or light pace, while resting his hands on special sticks.
An interesting point: another name for such activities is Nordic or Nordic walking.
The features of these walks include:
- the possibility of their implementation at any time of the year, even in winter;
- no preparatory measures and special clothing are required;
- the minimum list of contraindications.
Even with the existing contraindications, doctors may allow you to exercise, only prescribe additional restrictions, for example, walking for no more than 3-4 minutes and under the supervision of specialists or relatives.
Scandinavian walking since the 70s-80s. In the 20th century, European doctors began to massively recommend to people over 60 years old, as well as to almost all patients who have suffered a stroke.
Benefit and harm
Nordic walking with sticks, if done correctly, and also a person performs these activities regularly, brings the body enormous benefits.
Among the primary positive aspects of such non-professional sports, doctors call:
- Strengthening the muscles of the back.
- Training and development of the shoulder muscles, in particular after injuries or fractures.
- Strengthening the muscles of the lumbar spine.
Since a person walks on a stick, the load on the kneecaps and hip joint is minimal.
- Burning calories and, as a result, losing unnecessary pounds.
- Normalization of cholesterol levels.
- Increased hemoglobin in the blood.
- Strengthening the muscles of the heart and improving the cardiovascular system.
- Normalization of the digestive system and intestines.
- In 2 times more and faster hazardous substances, in particular toxins, are excreted from the body.
- Posture improves.
- There is a faster recovery from strokes.
Also, after classes, people have a surge of strength, an improvement in mood, and they also tolerate stress more easily.
However, this non-professional sport has some negative sides, for example:
- The positive results are not seen so quickly.
On average, a person begins to see the first results after 1 - 1.5 months of regular training.
- Possibility of deterioration of health if you start such walking without consulting a doctor.
- Inability to train in the gym.
- The need to purchase special sticks.
You need special poles, simple ski poles will not work, therefore, these are additional costs, especially if you purchase high-quality equipment from well-known manufacturers.
In addition, Scandinavian walking, especially if it is not done under the supervision of doctors, can be harmful, for example, in a person it is possible:
- there will be an exacerbation of chronic diseases, especially cardiovascular diseases;
- the muscles of the arms and legs will hurt;
- get a cold.
The latter factor is possible if you go out for training in cold weather or in strong wind and rain.
Nordic walking rules
You need to do Scandinavian walking according to all the rules, only in this case there will be an effect, and walking with special sticks will not harm the body.
In the case when the fundamental recommendations are neglected, then the person has risks:
- Deteriorate overall health.
- Didn't see the expected result.
- Stretch or injure arm muscles.
Stretching the muscles is possible only if the person has picked up the sticks incorrectly or holds them incorrectly during the lesson.
In general, all the rules of Nordic walking include:
- Selection of comfortable clothes and shoes that should be in season and not interfere with the movement.
You don't have to buy expensive tracksuits, you can wear simple sneakers, comfortable pants and a jacket. The main thing is that it is easy to walk in the chosen clothes, and there is no stiffness in movements.
- Purchase of special sticks.
Sticks should be purchased at sports stores. Experienced salespeople will advise you on how to choose the right size and weight for your inventory.
- Conducting training strictly 2 - 3 times a week and 35 - 40 minutes.
If it is difficult for a person, then it is allowed to train for 10 - 15 minutes a day, the main thing is not to slow down when walking.
Execution technique
Experts have developed a basic execution technique, which includes seven main rules.
Before starting to walk, you should take 3 - 5 deep breaths and exhalations, and then carry out a small warm-up, which includes:
- smooth and unhurried rotation of the body in different directions;
- head tilts to the right and left;
- lunges or squats.
It is not worth doing squats or lunges for people of advanced age or if their physical condition does not allow doing such an exercise.
- After the warm-up, you need to take the sticks in hand and take a moderate step.
It is not recommended to stop or slow down during exercise.
- When moving, always make sure that the heel is put on the ground first, and then the toe.
- You should always control that the right hand and left leg are in front, and the next step is the opposite.
If you have enough physical strength, then it is effective to alternate an intensive step and a moderate one.
- The arms should always be slightly bent at the elbows and the legs should be relaxed.
- It is required to constantly monitor breathing.
Doctors say it's best to take a deep breath every two steps and exit every three steps.
- At the end of the lesson for 40 - 50 seconds, stand and breathe calmly, then perform bends to the sides and walk in place.
Arriving home, it is recommended to lie down in a bath with warm water and salt or go to a bath.
Major mistakes
Often people who practice Nordic walking make mistakes.
The most common are:
- Breaks during the lesson, for example, a person walked for 5 minutes and sat down on a bench to rest.
- Do not warm up before training.
Even people of advanced age or in poor physical condition should do a few simple and light exercises to prepare their body and muscles.
- Neglecting the training regime, for example, a person does not exercise 3 times a week, but go out for walking occasionally or, on the contrary, does too often.
Exercising every day is also unhealthy and often dangerous, especially for the elderly.
- Ski poles are taken for walking.
Poles are not suitable as they put additional stress on the musculoskeletal system.
Contraindications to classes
Despite the fact that Scandinavian walking is an amateur sport and involves minimal stress, it is contraindicated to resort to it for people who:
- High body temperature and fever.
- At present, there is an exacerbation of chronic diseases.
- Less than 30-60 days have passed since the operation.
- Severe angina pectoris.
- Severe hypertension.
- Severe joint damage.
Before starting regular exercise, you need to consult with your doctor.
Nordic walking with slimming poles
During Nordic walking with sticks, a person has a greater flow of oxygen to the cells, accelerates the elimination of all dangerous elements from the body, as well as faster burning of calories. All this leads to the fact that the trainee begins to lose those extra pounds.
However, in order to lose weight faster, and most importantly, without harm to health, you need to follow the most important rules:
- Walk only in the morning and on an empty stomach.
- After class, do not eat for 1.5 - 2 hours.
- Wrap your thighs and arms with thermal film.
- Alternate between intense and moderate steps.
- Exercise for 40 minutes or more.
As noted by people who were engaged in Scandinavian walking in order to lose weight, they managed to lose 4.5 - 5 kilograms in three months.
Nordic walking is very beneficial for people of all ages, including retirees and even those who have had a stroke. You can perform such training at any time of the year, and you do not need special equipment for training, it is enough to put on comfortable shoes and clothes, and also purchase special sticks.
In general, a person traces the positive dynamics after a month and a half, but on condition that walking follows all the rules and 2 - 3 times a week.
Blitz - tips:
- be sure to draw up a training schedule with your doctor;
- do not go to class in frost, blizzard and when there is a strong wind;
- it is imperative to select sticks of the right size and weight so that they do not lead to a violation of the musculoskeletal system.
