Nordic Walking
Nordic walking is a form of exercise that involves walking with poles that are similar to ski poles. It combines the simplicity and accessibility of walking with the simultaneous core and upper body conditioning of Nordic skiing. The result is a full-body walking workout that can burn significantly more calories than normal walking without a change in perceived exertion or having to walk faster. This is due to the incorporation of many large core and other upper-body muscles that work against resistance with each stride. Normal walking utilizes less muscle mass and the full impact is on the joints of the legs and feet.
Nordic walking consumes more energy than walking without poles and increases upper body muscle endurance. This type of walking involves applying force to the poles with each stride. Nordic walkers use more of their entire body and strengthen the chest, lats, triceps, biceps, shoulder, abdominals, and other core muscles.
This extra muscle involvement leads to enhancements such as: increased overall strength and endurance in the core muscles and the entire upper body; significant increases in heart rate; greater ease in climbing hills; burning more calories; improved balance and stability; significant un-weighting of hip, knee and ankle joints; density-preserving stress to bones of the upper and mid body; and increased stride length and walking speed.
Nordic walking poles are shorter than cross-country skiing poles because there is no glide in walking and the stride length is shorter. Using longer poles would add stress to the walker's knees, hips and/or back, diminishing the benefits of walking with poles. Nordic walking poles come in both one-piece, non-adjustable shaft versions, and telescoping two-piece twist-locking adjustable length versions. Most Nordic walking poles feature grips with special Nordic walking straps - a kind of fingerless glove, allowing power transmission through the strap - or specially designed ergonomic strapless grips, both of which eliminate the need to tightly grasp the pole grips. Nordic walking poles come with removable rubber tips for use on hard surfaces and hardened metal tips for trails, beach, snow and ice. Most poles are made from lightweight aluminum, carbon fiber, or composite materials.
There are four basic styles of Nordic walking: the Exerstride style; the Finnish style; a hybrid style combining features of the Exerstride and Finnish styles; and the Pacerpole style. The four main characteristics distinguishing the styles are the location of the pole plant, shoulder range of motion, elbow range of motion, and elbow angle at pole plant.
Professional Nordic walking instructors are available in many areas. If that is not the case in your locale, and you are both interested in learning the proper techniques of Nordic Walking and adventuresome, you should be able to teach yourself with a book or DVD.
Check Out Walking 101's Top Picks
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Nordic Walking: The Complete Guide to Health, Fitness, and Fun
Learn how to walk using special lightweight poles that relieve stress on the knees, hips and more to offer a core workout. Nordic Walking is a low-impact exercise and this book tells how to make the most of Nordic Walking poles, from selection to stride and pole movements, various exercises and routines. It gives an excellent broad overview of technique from several different perspectives and includes great tips and resources for equipment, trails, etc.
Nordic Walking
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The Ultimate Nordic Pole Walking Book
If you are a walking beginner, an advanced walker or just walk with friends, this is the right book for you. Based on numerous scientific studies about walking and Nordic Pole Walking, this book provides easy-to-read, comprehensive insights into the benefits of Nordic Pole Walking. It teaches the correct Pole Walking technique and explains the body's physiological adaptation to achieve your fitness and health goals with this easy to perform, low impact exercise. It describes how Nordic Pole Walking can prevent and help to cure many common health disorders, like being overweight, back pain, high blood pressure, diabetes, and arthritis. Scientifically proven self-testing tools help you check your actual fitness status and potential health risks. Practical weight loss concepts, nutrition advice and guidelines for lifestyle-changing lead you to a new quality of life. Detailed training plans from beginner to marathon level make it easy to achieve continuous success.
Nordic Walking
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Nordic Walking - The Ultimate Fitness Experience
Nordic Walking - The Ultimate Fitness Experience is the first and best Nordic Walking instructional DVD in North America. Its motivating, clear, and professional instruction is perfect for all ages. Now you can learn correct technique from the comfort of your home. Great for those without professional instruction in their area - or to supplement professional training experience. Nordic Walking is ideal for people who are looking for a smart physical activity with maximum health benefits, combined with fun and convenience. This DVD covers the following key areas in detail: Nordic Walking history, advantages of Nordic Walking, basic techniques, advanced techniques, heart rate zones, Nordic Walking gear, interval training, health benefits of Nordic Walking, exercises with poles, and more.
Nordic Walking
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Nordic Walking for Total Fitness
In Nordic Walking for Total Fitness, Nordic walking experts Suzanne Nottingham and Alexandra Jurasin show you how to make the most of every walk. You'll learn how to choose the perfect pole, master proper form and technique, and supplement your routine for the ultimate total-body workout. This book includes six essential workouts from short, quick walks to longer, more challenging workout excursions. You can tailor each workout to achieve your fitness goal, or you can select from a menu of sample programs developed specifically for cardio health, strength, power, flexibility, sport cross-training, and full-body fitness.
Nordic Walking
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Nordic Walking (Outdoor Adventures Series)
Nordic Walking presents an easy three-step method for learning the basics so you can get started right away. It provides information on walking correctly both with and without the poles to ensure an injury-free experience as well as using the poles correctly so that you can reap all the physical benefits of the activity. You'll also learn techniques for climbing and descending during your walk. Once you've mastered the basics, you will build your skills so you can move on to more challenging walks. This book provides a wealth of information on fitness fundamentals, etiquette and safety considerations, and tips for selecting the correct gear and apparel. It also provides a list of Web sites that will help you plan trips in the United States and around the world and find Nordic walking instructors, organizations, and events.
Nordic Walking
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LEKI Nordic Walking Traveller Nordic Poles
LEKI Nordic Walking Traveller Nordic Poles feature all of the traditional Nordic Walking performance, but in a compact, 3-section version that fits into your luggage, gym bag or brief case. Heat-treated aluminum shafts adjust from 80-130cm. Their unique trigger system provides support and power transfer with a strap that completely wraps and supports the hand and wrist and easily releases from the grip without having to take the hand out of the strap. Specially designed rubber fitness tips offer traction on pavement and smooth surfaces, and carbide flextips provide secure traction when walking off-road. An instructional DVD accompanies poles.
Nordic Walking
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