Dimensions of Nordic walking poles by height - table

Regular walking or jogging uses only 70% of the muscles in the human body, while Nordic walking uses approximately 90%. There is still controversy about who exactly came up with this exercise.

It is aimed not only at healthy people, but even at those who have any joint diseases, overweight, old age.

When moving with Nordic walking, a person can lean on sticks, thereby reducing the load on the whole body. In order to successfully engage in this version of light fitness, you first need to choose the length of the Scandinavian sticks by height.

How to choose Scandinavian sticks by height?

When choosing, you should pay attention to several aspects that will help you find the most suitable option:

• For those who have just decided to start practicing, 0.7 of their own height is recommended.
• As the intensity of the exercise, you can change this Scandinavian stick to a longer one (+5 centimeters).
• And when the level of training is on a par with professional athletes, you can add another +10 centimeters.
• If you have any diseases, excess weight or poor physical fitness, you can experiment with the length of the stick, decreasing it by a few centimeters. This is necessary so that when walking it would be more comfortable to lean on. The larger the stick, the higher the load will be.

When performing this exercise on short shells, the body will be bent, and the steps are small, respectively, the load on the main muscle group decreases. There is no correct option, the easiest way is to just experiment with different lengths and choose the one that best suits your personal characteristics.

Length of Scandinavian sticks by height - table

It is impossible to choose the appropriate option for each person, it takes into account not only height, but also the physical component, health status and length of limbs.

When you first purchase a Scandinavian stick, you can focus on this table:

Scandinavian Pole Height Selection Formula

In order to correctly determine the required length of Scandinavian walking poles, you need to take the height and calculate 70% from this value. This will be the optimal length for beginners in most cases.

For example, with an increase of 185 centimeters, the most suitable shell will be 126 centimeters (180 x 0.7 = 126). Approximate readings can be taken from the table.

You can add or subtract length depending on your fitness level and general health. For example, if a person has been involved in sports for several years, then in this case, you can purchase a Scandinavian stick 70% growth + 5-10 centimeters.

Should you choose Scandinavian armpit sticks?

The very form of walking does not imply the position of the sticks under the armpit. With this arrangement, the body will move in an irregular and unusual manner. This will negatively affect the effectiveness of the exercise and possibly the human body.

When choosing a Scandinavian pole, you should also not focus on the length of the armpit, since for most people it is not 7/10 of the body part.

Choice of fixed (solid) poles by height

When choosing Scandinavian poles, you can stumble upon two variations: one-piece (fixed) and telescopic (folding). The differences between the two are minimal.

Choosing a fixed stick, you should use the same formula of 70% of the height. A distinctive feature is its strength, which will not allow it to break or bend during intense loads or falls.

Selection of telescopic (folding) poles by height

Folding Scandinavian sticks are of two types: two-section and three-section. The strength of such shells is significantly inferior to the one-piece counterpart, but at the same time they are lighter and easier to transport or carry with you.

As in the option with fixed shells, a choice should be made when calculating from the formula 70% of a person's height.

Other options when choosing Scandinavian poles

When choosing such simple sports equipment as a Scandinavian stick, you should pay attention not only to their length, but also to the material from which they are made, the shape of the handle and its relief, etc.

Manufacturing material

Basically, for the manufacture of Scandinavian sticks, they use aluminum or fiberglass; on more expensive models, carbon is added:

• Shells made of aluminum have increased strength in comparison with analogues and have the largest weight of all. Many people mistakenly believe that they are made of pure aluminum, but this is not the case, because the metal itself is very soft and would not withstand such stress. Instead, they use special aluminum alloys that are better in all respects, from weight to strength.
• Scandinavian fiberglass poles are not as reliable, but lightweight and cheap.
• But carbon fiber ones have all the positive qualities: they have a low weight, a solid structure, but at the same time they are many times more expensive than their analogues.

Choice of tip, handle

When choosing poles, you should pay attention to the fact that their handles are narrower than, for example, ski equipment. They are made in the form of a special ergonomic shape, to ensure each movement when walking with efficiency and less unnecessary effort.

Handles are made of plastic with rubber inserts or cork base and rubber coating. The first option is cheaper, and the second is more expensive, but tends to heat up from the heat of the hand and has a better grip on the palm.

The tips of the sticks are also different. There are two variations in total: from a victorious or solid rubber. Victory tips are needed when walking on the ground or slippery terrain for better grip, and rubber tips for soft walking on asphalt.

Choosing a lanyard

Nordic walking poles have a specially designed glove called a lanyard. It is made so that the projectile does not fall to the ground, but is firmly fixed to the hand.

So, while walking, you can release it after a blow, thereby relaxing your hands, and then grab the handle again without problems. When choosing lanyards, you need to pay attention to their size.

There are Scandinavian poles, on which several gloves are installed at once for better fixation, and if necessary, they can always be removed.

Manufacturer's choice

During the existence of this sports direction, several companies have emerged that make high-quality and not very expensive Scandinavian sticks:

• Armed - their shells are simple in design, but at the same time reliable and meet all the requirements, of the advantages, a low cost can be noted.
• MSR - the sticks of this company are durable and light, and they are made of materials that are used in the construction of aircraft and shuttles.
• Leki - the most durable sticks, they practically do not bend and do not break even at increased loads.
• Fizan - high-quality and reliable assembly of both fixed and telescopic shells at a low price.
• Black diamond - this company manufactures consistently high-quality products, at a low price and for different target groups.

Nordic walking is a great option for those who decide to lose weight, tighten the body, or just keep the body in good shape. This sport is well suited for any age group and fitness.

Watch the video: Benefits of Walking Poles (November 2024).