Nordic walking technique with poles. Losing weight with Nordic walking - technique, benefits and how many calories are burned per hour. Which companies' products are preferred by Nordic walking enthusiasts?

One day, professional skiers from Finland decided to support sports uniform in any season. An idea came up - in the absence of snow, train using only ski poles. This is how Nordic walking was born. In the nineties of the last century, this sport won the hearts of many outdoor enthusiasts and became widespread.

The benefits of Nordic walking, its advantages

Nordic walking exercises activate most muscles in the body:

• deltoid;
• subscapular;
• pectoralis major;
• triceps;
• infraspinatus;
• widest;
• abdominal oblique;
• flexor of the forearms;
• press;
• quadriceps and gluteal;
• calf and posterior muscle hips;
• tibial anterior.

Nordic walking is simple, but at the same time effective look physical activity, with which you can load all the muscles of the body

Nordic walking is also called Finnish or Nordic walking.

What explains the effectiveness of Finnish walking for strengthening muscles and burning fat? Including the arms in the process of moving forces the entire body to actively work, since in this case the load is distributed evenly.

The popularity of Nordic walking is explained by the desire of most people to lose weight. excess weight. Anyone can engage in this type of fitness, even pensioners, children, and pregnant women. Thanks to visual propaganda, the number of fans of this sport is increasing every year. Today we see both lonely pedestrians actively working with sticks and entire families.

Nordic walking can be practiced at any age

Advantages of this type physical culture are obvious:

• joint tension is relieved lower limbs, load on the spine and, as a result, posture is corrected;
• blood circulation in the brain improves, the muscles of the cervico-brachial region are strengthened, which eliminates osteochondrosis of the cervical spine;
• thanks to active combustion calories, weight loss;
• “bad” cholesterol is eliminated and the heart muscle is strengthened. As a result, the heart rate and blood pressure are normalized, and the risk of thrombosis is reduced;
• improves sleep, concentration, memory;
• the ligamentous apparatus is strengthened, formed muscle corset, which reduces the risk of osteochondrosis thoracic spine;
• Osteoporosis is prevented - walking in the sun increases the production of vitamin D;
• the musculoskeletal system is restored after injuries;
• coordination of movements improves;
• the volume of the lungs increases, which increases the supply of oxygen to tissues;
• the muscles of the body are in constant tone.

Gymnastics, physical exercise, walking should firmly become part of the daily life of everyone who wants to maintain efficiency, health, and a full and joyful life.

Hippocrates

Athletes often use Finnish walking because they need constant endurance training to strengthen their of cardio-vascular system. Classes do not require a presence gym, expensive simulators, special uniforms and lengthy training. Outside, the body receives more oxygen than in a building, and this is very important.

Elena Malysheva about Nordic walking - video

How Nordic walking helps you lose weight

Like many aerobic sports, Nordic walking burns calories and is quite fast weight loss. Doctors note that when practicing Nordic walking, weight loss is 2-3 times more effective compared to running. If the work is “sedentary” and requires low activity, then muscle fat is gradually replaced in the body. And this must be dealt with somehow.

In one hour of intense Nordic walking, 400–500 calories are burned, while with regular walking this figure reaches 280.

In order for the training to be most beneficial, you must follow the rules:

• Do not neglect the duration of the workout. If your goal is to lose weight as soon as possible, then you need to exercise for at least an hour every day. Calories begin to be burned after a thirty-minute workout. Only after this time has passed, the body uses the accumulated fat as a source of energy;
• use inventory. Thanks to the sticks, the speed of movement increases and muscle work increases;
• exercise in any weather. During the cool season, energy is also spent on heating the body, which allows you to accelerate the desired weight loss. Walking over rough terrain, hiking in the hills or uphill enhances fat burning. Experts advise moving with an incline of 5 degrees - this allows you to increase calorie burning by 50%. Gravel and snow, which make movement difficult, also speed up the disappearance of stored fat deposits;
• use weights. Over time, to increase the load on the body, you need to start using additional weight. It is distributed evenly in a vest or in a backpack behind your back. Accelerating with a larger arm span also increases the efficiency of Nordic walking;
• master interval training methods. Interval training is a good way to lose weight. It consists of alternating short-term intense loads with weak ones. For example, Nordic walking physical activity for 15 minutes it is replaced by a simple fast step. Then they return to the main position. This type of training improves your metabolism.

Nordic walking is an incredibly effective and accessible sport

The benefits of Nordic walking are not limited to physiological indicators. Many fans of this type of fitness note positive changes in their mental state after a month of training:

• there is no need to take antidepressants;
• walks in the park area, squares, along the river evoke a feeling of unity with nature;
• acceleration of hemodynamics contributes to the production of endorphins, which calm a person.

Is it possible to lose weight by doing Nordic walking - video

Contraindications

Nordic walking is contraindicated for the following diseases:

• heart failure;
• inflammation of the pelvic organs;
• bleeding during pregnancy;
• colds or acute infections;
• arthrosis, arthritis and flat feet;
• injuries shoulder joint and limbs;
• hypotension;
• scoliosis of the spine;
• diabetes mellitus;

During the recovery period after surgery, you should also not engage in active walking.

Nordic walking technique with poles

The Nordic walking technique is simple - with the help of special poles you move like a skier, pushing off the ground.

Start training with a warm-up. A short-term exercise is performed, which includes bending to the sides, back and forth, stretching the legs and squats. Then check the fastenings on both poles.

The Nordic walking technique is as follows:

You should start training gradually. At first, fifteen minutes, three times a week, increasing the duration and speed of training. It's good to have maximum control permissible frequency heart contractions. For women it is calculated by subtracting age in years from the number 226, for men - from 220.

The company of like-minded people stimulates the habit of training - together it is easier to endure difficulties - many overweight people lack willpower. This is explained by the lack of muscle training and heavy sensations after the first workouts.

Complete lesson on Nordic walking for beginners - video

How to choose equipment

Poles must be durable, so you should choose models with a higher carbon content (20%). It is better to purchase equipment with replaceable tips in order to move comfortably on any surface: ice or snow require tips in the form of spikes, and a smooth surface requires rubber tips. Plastic parts wear out quickly, so their number in equipment should be minimal.

The poles should be securely fastened, lie comfortably in the hand, not slip and be light in weight. Equipment with plastic handles should be avoided.

There are two types of sticks:

• telescopic - good to take with you on the road, since the poles fold up and take up little space;
• monolithic ones are more reliable and safe, since this equipment does not have latches, which often fail.

Finnish walking poles must be selected individually

It is important to choose the desired length of poles; it is calculated individually. A person's height in centimeters is multiplied by 0.68 and rounded to a number that is divisible by 5.

For example, with a height of 180 cm - 180x0.68 = 122.4. Result = 120 cm - this is the required length of the stick.

How to choose poles - video

Nordic walking with poles, which has gained incredible popularity all over the world in recent decades, is an excellent way to combine business with pleasure. Contraindications for this type of exercise health-improving gymnastics practically does not exist, and Nordic walking lessons for beginners are extremely simple, understandable and very quickly learned.

According to the degree of intensity, speed and saturation with special movements, also called Nordic, they are divided into four varieties:

• general health;
• special wellness;
• fitness;
• sports.

The first of them differs little from an ordinary walk in the park, but at the same time significantly improves the functioning of the cardiovascular, respiratory and neurosympathetic systems of the body as a whole, while simultaneously strengthening muscles, improving joint mobility and correcting posture.

The second focuses on working out a specific muscle group, as well as eliminating problems associated with the consequences of diseases, recent surgeries and, in essence, is a rehabilitation program.

The goal of the third is figure modeling and weight loss, which is why Nordic walking with poles for beginners and experienced ones is often included in various cardio training complexes.

Finally, the last, fourth variety is a way to maintain optimal shape during the non-competitive period. professional athletes(primarily skiers and biathletes).

It should be noted that the Nordic walking technique for beginners is usually taught to inexperienced beginners by certified instructors. Only they, at the first stage of your training, will be able to expertly advise where, how and how much you need to walk, what principles to use when choosing poles and equipment, what mistakes should be avoided, what video lesson on Nordic walking for beginners is recommended to study, etc.

Basics of Nordic walking technique

The Scandinavian style of walking with poles (as, indeed, any other) is based on mastering the technique of its main element - the step. The skill required for this does not come immediately, and therefore is introduced into “muscle memory” gradually.

Selection of poles

Nordic walking for beginners requires one more important parameter to be taken into account - the length of the poles themselves. For professionals, it is calculated at a fairly complex formula, and for amateurs - by using a simple coefficient multiplied by your own height. It is equal to:

• 0.66 – if you are planning light, health-improving workouts;
• 0.68 – for those who want to engage in the fitness variety of this walking;
• 0.70 – size for sports use.

Since everyone's height is different, the length of standard poles may be very far from the recommended length. For this reason, it is better to purchase telescopic options, which will not be difficult to adjust to your height.

Tip: in areas with soft surfaces (grass, dirt), you should use a standard stick tip. On hard surfaces (asphalt, tiles, paving stones) - a special rubber knob

How to hold them?

There’s just no need to worry about this. The design of all without exception quality models provides for the presence of a special loop that securely fixes the hand, and a lanyard with a special surface configuration on which the fingers fit almost like a glove.

The length of the loop is easily adjusted with a clasp - and therefore there is no risk of damaging your wrist or losing the stick. All that remains is to learn not to strain your hands, and then the grip and pushing technique will be fixed at the subconscious level.

How should your hands work?

The technique of walking with Nordic poles for beginners necessarily involves the correct movement of the arms. In essence, it is similar to the actions when skiing:

• arms slightly bent;
• when raised up, the bend angle decreases to approximately 45°;
• when lowering down, the hand goes to the hip, the angle increases to 120°.

How should your legs work?

The main thing here is the movement of the feet. The fulcrum when pushing the supporting leg gradually moves from the heel to the balls, then to the toes, almost immediately to the heel of the second leg and further in a circle. Try to create an even load on the entire foot - in this case, the muscles will not get tired.

Common mistakes

As a result of processing a huge number of stories and reviews about the first not only days, but even minutes of Nordic walking without proper preparation, we managed to compile a list of the most typical mistakes allowed by enthusiasts of this type of recreational sport:

• the use of walking poles used in any other sport;
• incorrect positioning of the hands, in which the sticks go back and literally cross behind the back;
• attempts to “help” yourself by turning your body towards the hand moving forward;
• applying pressure on the stick with the hand, and not all with the hand from the elbow (not only reduces the efficiency of the useful action, but also quickly tires the wrist);
• “waggling” of the feet (in the absence of equal pressure on the right and left parts of the foot, not only do the legs quickly get tired, but over time, “corns” form and the skin cracks);
• rarely, but still occurring, the “pacer’s gait” (the very valued feature of mustangs when running, moving first only the left and then only the right pair of legs is absolutely not suitable for a person);
• using only one pair of socks – which is equivalent to a diagnosis of “blisters” (you need to wear two pairs – ones that fit perfectly on the foot and only from high-quality materials).

Water and food

• You need to drink as much water as your body requires, signaling this with a feeling of thirst. Although it is advisable to distribute these approximately 2-3 liters like this: 60% in the first half of the day and 40% in the second. And drink slowly, in small sips.
• The daily dose of calories is selected depending on whether you want to gain weight, lose weight or maintain your current weight. But you need to eat right - often, but little by little, avoiding foods that are harmful to health and ensuring adequate intake of the required amount of vitamins and minerals.
• Do not eat more than 2 hours before Nordic walking.
• Do not drink coffee or energy drinks after a long exercise - plain water or a cocktail with a high content of carbohydrates (but not sugar!) will bring much more benefit.
• Drink BEFORE meals, not AFTER them. This established stereotype in our country needs to be changed.

Clothes and shoes

Clothing should be selected depending on weather conditions– but always breathable and comfortable. This is even more true for shoes - since bad and cheap shoes will cause more damage to you and your feet than any activity can compensate for.

And always be healthy!

In conclusion, two video lessons from experienced instructors.

There are a large number of sports in the world. One of the most popular these days, especially among older age groups, is Nordic walking with poles: the benefits and harms of the exercise have been proven, so you need to carefully study the list of contraindications and consult a doctor before starting training. It is extremely important to follow the technique; it is this that will ensure the proper result and will allow you to avoid accidental injuries to the musculoskeletal system and other body systems.

What is Nordic walking

Nordic or Nordic walking is a special type of physical activity that uses a special walking technique with poles. Helps increase and maintain the tone of a large muscle group and overall health of the body.

Nordic walking – popular look sports among people of different ages

Foreign scientific research shows that regular classes significantly reduce the risk of developing cardiovascular diseases, promote weight loss, increase tolerance to physical and stress loads, and improve general condition.

Nordic walking differs from other sports in its simplicity, relative safety and high accessibility. There are no restrictions on age, gender and level physical training.

What muscles work?

Almost 90% of people work during this sport striated muscles body. The greatest load is placed on the following muscles:

• Deltoid muscle;
• Subscapularis muscle;
• pectoralis major muscle;
• Triceps;
• A group of muscles that flex the forearms;
• External and rectus abdominis muscles;
• Latissimus dorsi muscle;
• infraspinatus muscle;
• The entire group of gluteal muscles;
• Quadriceps femoris muscle;
• Quadriceps;
• Calf muscles;
• Anterior and posterior tibial muscles.

Muscle groups involved when walking with and without poles

It is important! Nordic walking is superior to many sports in terms of the efficiency of the musculoskeletal system. For example, when cycling (45% of the muscles are involved) about 300 kilocalories are burned in 1 hour, when running (50% of the muscles are working) - 500 calories, and when Nordic walking - 700 calories.

The method has gained wide popularity for its rapid reduction in body weight. Due to the coordinated work of almost the entire muscular system of the body, calorie consumption compared to normal walking increases by more than 2 times, with sports running - by 40%. After an intense workout, the human body remains in a “state of increased activity” for several hours, in which fat cells continue to be utilized.

During exercise, all types of metabolism are activated, the intensity of blood flow increases, without creating a significant load on the cardiovascular and respiratory systems.

Benefits and harms

The main advantages of the direction include:

• Maintaining muscle tone of the upper and lower half of the body at the same time;
• Significant burning of kilocalories with relatively little effort, low level of physical fitness;
• Weak pressure on the knees and spine (with age, the frequency of damage to these segments of the musculoskeletal system increases);
• Posture correction;
• Improving general condition, training coordination of movements and balance (important during the rehabilitation period after injuries and fatal vascular accidents);
• Increasing endurance and tolerance of any load.

This sport is extremely beneficial for health

For young people

For young people and people of the middle age group, Nordic walking allows them to correct various defects of the musculoskeletal system acquired in school years or congenital (poor posture, neck curvature), stabilize gait, increase coordination of movements.

A distinctive feature is the early prevention of almost all components of the metabolic syndrome (obesity, type II diabetes mellitus, hypertension and even gout). Constantly active young people are less likely to have gastrointestinal diseases.

For the elderly

With age, a significant cluster of diseases from the endocrine, cardiovascular and central systems accumulates. nervous systems. Nordic walking, due to its simplicity, allows people to feel themselves in a new way: they increase cravings and interest in life, improve their general condition, and provide reliable prevention of a number of disorders.

This sport increases the utilization of glucose by muscle and adipose tissue cells not only by increasing needs, but also by activating insulin receptors. This allows you to maintain an adequate glycemic background.

Active muscle contractions in the fresh air they moderately increase total peripheral vascular resistance, heart rate and cardiac ejection fraction. Against this background, the metabolic rate in myocardial cells increases and coronary blood flow accelerates. Even against the background of hypertension stages II and III, the features described above do not pose a danger. As a result, prevention of coronary heart disease is ensured (if present, the frequency of angina attacks and myocardial infarctions is reduced), as well as ischemic and hemorrhagic strokes.

With age, the frequency of atrophic and degenerative pathologies of the brain (Alzheimer's disease, Pick's disease) increases. Prevention of these disorders is carried out by activating mitochondria and increasing ATP synthesis.

It is important! Scientific works note a low incidence of breast, prostate and lung cancer (70% less) with regular training (from 5 times a week).

Harm can only occur if the Nordic walking technique is not followed or if there are contraindications. In all other cases, this sport is completely safe. Major injuries include:

• Injuries to joints and ligaments;
• Overload of individual muscle groups with symptoms of convulsive activity;
• Inadequate reaction from the cardiovascular system (development of arrhythmia attacks, worsening of coronary heart disease, etc.);
• Respiratory failure (increased frequency of respiratory movements, cyanosis, dizziness, etc.).

Contraindications: who should not exercise

Unfortunately, there is a fairly large list of conditions in which Nordic walking is a prohibited sport. Before starting classes, you should definitely consult with a specialist. Only a doctor can competently assess the general condition of the body and make a decision regarding feasibility and safety. Contraindications include:

1. Severe heart failure with symptoms of oxygen deficiency;
2. A period of 30 days after a myocardial infarction and 2 months after a stroke;
3. Thrombophlebitis and varicose veins of the lower extremities;
4. Severe lung diseases, in which there are symptoms of respiratory failure or the vital capacity of the lungs is reduced by 50% or more;
5. Active forms of arthritis of any etiology;
6. The course of infectious and inflammatory diseases (during the period of chronicity or remission, classes are possible);
7. Arterial hypertension: training is prohibited only in malignant forms;
8. Unstable exertional angina;
9. Fatal lesions of the musculoskeletal system, in which restoration of joint and bone tissue is impossible (surgical correction is required);
10. Arrhythmias, accompanied by an increase in heart rate, which are present on this moment or history.

If you have joint diseases, you should consult your doctor before starting training.

It is important! Thus, the Scandinavian type of walking is practically not dangerous for people of older age groups in the absence of the conditions described above.

Equipment

Special poles are used that are much shorter than ski poles. The handles of the poles have special straps that are attached to the hands and resemble fingerless gloves. This allows you to operate inventory without making significant efforts.

For Nordic walking you need to purchase special poles

The second stage is the selection of shoes. It is best to use sports sneakers with shock-absorbing soles or insoles to reduce stress on the joints of the lower extremities and spine.

How to choose Nordic walking poles

There are 2 types of poles: fixed and telescopic, which can be adjusted by adding retractable elements. They have the lowest possible weight. For this, aluminum, carbon fiber or high-quality composite materials are used.

The basic selection rules are as follows:

1. The handle should be comfortable and fit well in the hand.
2. The strap should not dangle loosely or put unnecessary pressure on your hand.
3. Choosing the right tip. For hard surfaces, a rubber one is used; for walking on ice, snow and the tropics, a spike made of hard materials (metal, plastic) is used.
4. Adequate length.

You need to approach the choice of equipment for classes responsibly

How to adjust poles according to height

The correct length of poles is the most important stage. The size of the equipment depends solely on the height of the person, and not on the degree of desired load or age. Neglecting these circumstances will lead to significant stress on the pelvic apparatus, knee joints and spine. For ease of perception, a table is presented.

Technique for beginners

When starting to engage in this sport, you do not need to strive for special “victories” and deliberately load your body. Before you start, you definitely need a warm-up, which will prepare the body and allow you to get the maximum benefit from Nordic walking.

Warm-up

To prepare the muscular and ligamentous apparatus, a warm-up is necessary. It allows you to warm up the muscles and speed up the metabolism in them, increasing the intensity of the cardiovascular system. The duration of this stage should be from 5 to 15 minutes. The sequence of actions is as follows:

1. Walking at low speed (2–3 km/h). Sticks must be held in hands.
2. Performing breathing exercises.
3. Swing exercises for large joints.
4. Muscle stretching.

Warm-up is an important stage of training

Below is a set of exercises. Each must be performed 10–15 times:

1. Rifles. Initial pose– feet shoulder-width apart and slightly bent knee joints, head positioned straight, hands resting on sticks. You need to stand on your heels and smoothly roll onto the balls of all your toes, while the weight should be concentrated on the poles.
2. Swing your leg. Starting position: legs straightened, arms extended forward and supported by sticks. You should alternately move your legs back and forth. The amplitude should be as high as possible.
3. Lunges with sticks. You need to stand straight, feet shoulder-width apart. A long step-lunge is performed with one leg forward, hands resting on poles, back straight. After returning to the starting position, the lunge is repeated with the other lower limb.
4. Lateral bends of the body. Starting position: feet shoulder-width apart, head and back straight, stick held over the shoulders over the head, hands holding both ends of the equipment. It is necessary to fix the pelvic area (it should not rotate or tilt) and tilt the body to the right and left (alternately).
5. "Skier". Starting position: right foot forward, left foot back, each hand holding the poles in the center. You need to swing your arms back and forth, while squatting slightly supporting leg. After changing legs, the movements are repeated.
6. Pulls up. You need to stand up straight, raise your arms up and grab the stick by the ends. You should reach up as much as possible while holding the equipment. The heels should not be lifted off the ground.

Nordic walking: how to walk and breathe correctly

Breathing is the most important component. It is necessary to inhale air exclusively through the nose (this helps to warm it and provides physiological work breathing apparatus), and exhale only through the mouth. For each inhalation – 3 steps, exhalation – 4 steps.

With each step, you should first step on your heel, then transfer your weight to the sole and then to your toes. The knees are slightly bent, the shoulders are pulled back, the torso is straightened. You need to push off with sticks with each step forward.

The training location is a park and forest area. Conducting classes in urban areas is impractical due to high air pollution. Class duration is 45–70 minutes.

Video: Nordic walking technique for beginners

Thus, Nordic walking is one of the most progressive sports, which has many benefits for the body. During classes, it is necessary to follow the technique and do a warm-up so that the benefits are maximum. It is also recommended to consult a doctor to avoid accidental injuries to the musculoskeletal system.

A special type of fitness is gaining popularity around the world. Nordic walking is useful, how to walk correctly and how much is worth knowing for losing weight and staying in shape. Outdoor exercises develop endurance and normalize the functioning of all systems and organs.

If you have no experience, how to start training

A very convenient way to take care of your well-being; all you need is free time to study. Many people are interested in: if you have no experience and just bought a pole: how to start? Initially, it was a type of training for ski types sports Today, the direction helps maintain and restore health indicators for people of different ages and levels of physical fitness.

• important right choice equipment, except for poles, will be required sportswear according to the season, as well as hiking sneakers, they should be as comfortable as possible;
• You should not exercise on an empty stomach, this can lead to pressure surges, dizziness, weakness, optimal time eating 1.5 hours before and a couple of hours after training;
• It is better to conduct the first classes under the guidance of an experienced trainer, this will allow you to hone the correct technique and choose an individual pace;
• You should not immediately enroll in a group of experienced athletes if the ultimate goal is to restore joint mobility or lose weight.

It’s important if you have no experience and just bought poles: how to start choosing best time and room to walk. It is desirable to have a flat surface, without slopes or elevations, and it is better to conduct classes in the morning or evening, no later than 2 hours before bedtime.

Nordic walking, how long you need to walk

This is a sport, not an ordinary walk in the fresh air. Therefore, in order to achieve the desired results, you need to strictly follow the rules of the training. Nordic walking is useful; how much walking depends on physical fitness; in contrast to a walking step, more than 46% of kcal are burned. And, most importantly, this type of fitness will protect joints and restore the functioning of the musculoskeletal system.

Correct Nordic walking: how long to walk:

1. A loss extra pounds, like the increase in endurance, directly depends on the distance traveled, on initial stage you need to gradually increase the route.
2. Then you can move on to acceleration; the pace can be increased after you have fully mastered the technique.
3. Walking time starts at 20 minutes; after the first 15 minutes of movement, carbohydrates begin to be broken down; you can devote a maximum of an hour to Nordic walking.
4. Changing the intensity of the pace for 40-45 minutes helps normalize blood circulation and oxygen saturation of tissues, improves brain activity and cognitive abilities.
5. It is necessary to alternate days of training and rest, otherwise the body will not recover, which will lead to the accumulation of reserve kilograms; it is enough to devote 3-4 days a week to dynamic sports in the fresh air.

Technique - how to walk and breathe correctly

Before you start training, you need to warm up your muscles thoroughly. To do this, you can carry out a standard warm-up, which will involve the neck, torso, upper and lower limbs. For the effectiveness of the exercise, it is important to know how to walk and breathe correctly, also to avoid injuries. The advantage of Nordic walking is its versatility; you can start training at any age. different levels preparation.

1. A wide step starts from the heel, then moves to the center of the foot and toe, the push is made with the toes, and the second step in parallel with the heel on the ground.
2. Upper torso held straight, leaning slightly forward to reduce resistance, legs slightly bent at the knees, shoulders back and down to open chest and strengthen the spinal column.
3. At first, it is better to master the technique without sticks, after 2-3 trainings you can use them, you should keep them closer to the body, your arms are bent at the elbows, the stick is at an angle.
4. Breathing is an important component; the speed of metabolic processes will depend on the volume of air.
5. On the plains - take a deep breath through the nose for 3 steps, exhale through the mouth for 4 steps, when mastering the slopes - inhale through the nose for 2 steps, exhale through the mouth for 3 steps.
6. Successful Nordic walking: how to walk correctly and how long will depend on the experience of the athlete, first limit the time to half an hour, then gradually increase the pace, be sure to alternate days of training and rest to be able to consolidate the results.

It is important to maintain water balance; during exercise, be sure to drink clean water in small sips.

Features of the route - is it possible to walk in a circle?

The advantage of Norwegian walking is the ability to practice in any area. In a metropolis, a suburb, mountainous areas, the sea coast, a park area - everywhere you can successfully master technology. Many people believe that more calories are burned if you exercise every time. new route. Beginners often have a question: is it possible to walk in a circle? If there is no special device - a pedometer, this is the most successful way to gradually increase the distance. Also, regularly covering the same distance, you can feel the dynamics of endurance development - the day before yesterday, 1 km was covered in half an hour, today - in 20 minutes. In the future, you can increase the number of circles, move from plains to steep and gentle slopes. The question will not arise whether it is possible to walk in a circle during the winter season. Classes continue regardless of weather conditions and snowdrifts.

Will Nordic walking help you lose weight?

The advantage of Norwegian walking is the ability to exercise at any degree of obesity. You will be able to lose weight on your own without the participation of a trainer or special individual programs. The main muscle groups are involved, the load is evenly distributed. Are burned body fat in all problem areas– thighs, buttocks, stomach, arms.

How can Nordic walking help you lose weight?

• to maintain shape you need to devote at least 15 minutes to walking, to lose weight - from half an hour to 45 minutes;
• too intense training - more than 1.5 hours daily can lead to the opposite effect, an exhausted body will retain kilograms;
• You cannot train on an empty stomach; 1.5 hours before the start of the class you can eat yogurt, omelet or fruit; after walking, it is not recommended to eat for 2 hours; the subsequent meal should consist of: complex carbohydrates and protein - vegetables with cottage cheese, meat or fish;
• whether Nordic walking will help you lose weight also depends on the frequency of exercise, it is optimal to do it at the same time, 3-4 times a week, to maintain weight, 2 times is enough;
• the technique of movement and breathing remains classic; to speed up weight loss, it is recommended to increase the amplitude of the arms and legs, this increases the load on the hips, buttocks, back surface hands, the stomach should be tense;
• Nordic walking: how to walk correctly and how much to speed up the desired results it is worth changing the pace, moving from slow to fast and vice versa, a variety of routes will help - asphalt/country roads, on snow, sand.

Nordic walking - what to do for older people

Many people are interested in what older people can do for well-being and correction. chronic diseases. This is one type of load that has no contraindications or age restrictions.

Benefits for the elderly:

• blood pressure decreases;
• cholesterol levels are normalized;
• the elasticity of blood vessels, the functioning of the heart, and the respiratory system improves;
• prevention of heart attacks and strokes;
• pain in osteochondrosis decreases;
• immune properties increase.

Reliance on poles allows you to exercise for various chronic conditions, hypertensive patients, obese patients, and diabetes mellitus. The basic rules for what older people should do is to train at a moderate pace, regularly taking walks lasting 20-30 minutes.

A popular type of activity is Nordic walking; how to walk correctly and how much depends on individual characteristics. You can read reviews on this topic or write your opinion on the forum about treatment with folk remedies.

Nordic (Nordic, Finnish, Nordic) walking is a popular healing method for people of different ages and physical fitness. I talked about the benefits of the technique in the previous one.

Now let's talk about the rules of Nordic walking for beginners, and what you need to know before you start training. Correct execution movements of the arms and legs, which are combined with rhythmic breathing, are important for obtaining positive effect. Otherwise, exercise may cause excessive muscle tension, pain syndrome, increased blood pressure, deterioration in general health. Before starting classes, you need to figure out how to practice Nordic walking on your own.

Equipment

One of the advantages of Finnish walking is the absence of special expensive equipment. For classes, you can wear comfortable clothes made from natural fabrics. In the cold season, it is necessary to adhere to the principle of layering - wear a T-shirt, T-shirt, paita, windbreaker. Warm air is trapped between layers of clothing, which prevents hypothermia. This principle is much more effective than wearing one thick sweater and a warm jacket. If you don’t notice your clothes, they don’t interfere with free movement, you’re neither cold nor hot, then the equipment is chosen correctly.

During training, you can wear sports or comfortable leather shoes with low soles. It is better to choose leather sneakers with high soles and a reinforced heel. During the cold season, experts recommend wearing two pairs of socks to prevent hypothermia of the feet and chafing of the skin of the feet. In summer and early autumn, you should use one pair of cotton socks. During classes, you must wear shoes that have already been trampled and have taken the shape of your foot. You should not wear new shoes - you will rub calluses and disrupt your effective training regimen.

Sport equipment

How to do Nordic walking correctly? Know the training technique and choose the right poles. Sport equipment for Nordic walking - these are two poles made of light alloy material with sharp graphite tips.

Special gloves (lanyard strap) are attached to the handles, which allow you to secure the poles on your wrists without fixing them with your hand. This is a very important moment for correct technique Finnish walking

Sharp tips provide increased stability on slippery soil, hillsides, snow cover, and icy surfaces. To move on asphalt in urban conditions, you need to put rubber covers on the tips, which are sold complete with poles. Equipment can be purchased in the sports departments of supermarkets or specialized online stores.

Rules for selecting poles for Finnish walking:

1. Ski poles should not be used. Equipment must be specifically designed for Nordic walking.
2. You can choose regular or telescopic poles, the length of which can be adjusted depending on your height.
3. Sticks must be selected according to height. This is important for obtaining lasting positive results from training and preventing injuries and complications.
4. To select equipment, there are coefficients (K), which must be multiplied by the height (P) of the trainee. Formula: KxP=L sticks. The error may reach 2-3 cm.
5. Types of coefficients that must be applied depending on the athlete’s physical fitness and state of health:

• coefficient of the “health” group 0.66 – for the elderly, sick elderly people, untrained athletes, during the rehabilitation period;
• coefficient from the “fitness” group 0.68 – for trained people with an average level of physical fitness, young people, children;
• coefficient from the “sport” group 0.7 – for athletes and people with high level physical training.

When is the best time to do Nordic walking? It depends on personal preference. You can train in the morning, afternoon and evening before bed. The lesson should last at least 30 minutes, over time the duration of walks increases to an hour or more. Weather and season should not affect the regularity of training. It is important to dress according to the weather and avoid overheating and hypothermia.

Exercise technique

Before starting training, you need to familiarize yourself with and study the training technique. Only proper Nordic walking can improve health and promote longevity. The first classes are usually conducted with an instructor, who will tell and show the features of the technique. It is quite possible to learn the technique on your own; it is simple and accessible to everyone. I will tell you how to walk correctly when Nordic walking.

1. Before starting classes, get familiar with the poles - take them in your hands, fasten the strap on your wrist so that there is no feeling of squeezing the tissues. Bend your arms at the elbow joints, move the poles back, imitate the movement of your arms, as when skiing. Place the poles in front of you, take a step towards them, and back.
2. Now you can proceed directly to the healing technique. During Finnish walking, the movements of the arms and legs alternate: right arm-left leg, left arm-right leg. The hand with the stick must be thrown forward not too far to prevent overexertion shoulder girdle. First we place the foot on the heel, then roll it along the outer edge of the foot and move it onto the balls of the feet. Important point– when the hand is behind, it is necessary to relax the hand, while the stick is fixed with a belt on the wrist. This prevents overexertion and injury to the hand.
3. Inhalation occurs through the nose and lasts 2 steps, exhalation occurs through the mouth and lasts 2 steps. But this is conditional, breathe so that you feel comfortable. When walking intensively, inhalation and exhalation must also be done through the mouth.
4. Before classes, you should warm up, as with any other workout. Bends, turns, squats with sticks.

How to walk correctly for weight loss using Nordic walking? The technique is the same, but the poles must be brought forward as far as possible and deeper steps must be taken. If you have problems with your joints upper limbs and the shoulder girdle, the length of the stick must be reduced, and in case of diseases of the joints of the lower extremities, it must be increased by 3-5 cm. This will help relieve the diseased joints and prevent the occurrence of pain.

The benefits of Nordic walking are obvious for health and longevity, and it does not require large financial costs or physical effort. Regular exercise not only prevents diseases, but also improves your emotional state and mood. Have fun, keep your body in good shape and your soul in harmony. Be healthy!
You can also watch a video to visually study the Finnish walking technique.