Nordic Walking

Origin

Nordic walking evolved from an off-season ski-training activity known as ski walking, hill bounding or ski striding, to become a way of exercising year-round. Ski walking and hill bounding with poles have been practiced for decades as 'dryland' training for competitive nordic skiers. Trekking poles have helped backpackers reduce the stress to their knees and backs. In 1997 Nordic Walking become widely popularised first in Finland where it was known as sauvakävely, "pole walking". Real Nordic Walking poles have special fingerless glove type straps that eliminate the need to grip the poles. Salomon Ski Company has a patent on these comfortable and effective straps. Today over 6 million Europeans are walking with Nordic Walking Poles.

Benefits

Compared to regular walking, nordic walking involves applying force to the poles with each stride. Nordic walkers, by doing this can use more of their body (with lesser intensity). This extra muscle involvement leads to a significant physical effect over ordinary walking at equal paces such as:

increased overall strength and endurance in the arms
greater ease in climbing hills
burning more calories than in plain walking or running
improved balance and stability when using poles
less stress on the shins, knees, hips and back which can be beneficial for those with injuries or muscles not strong enough to bear the person's (modified or unmodified) weight in normal walking for desired speeds, periods and terrains.

Nordic walking can be a very good complimentary activity to other pursuits, such as running, swimming and cycling,

Equipment

Nordic Walking poles of correct size should put the individual's elbow at 90 degrees when strapped in and standing tall. Shorter poles will put added stress on one's back and spoil the positive benefits of walking with correct-length poles. Note that Nordic Walking poles should be shorter than one's cross-country ski poles. Poles of correct length will provide a straight back and improve walking posture. Short poles will cause the body to lean forward and apply stress to the lower back. Long poles will force the body back on the heels. One-piece Nordic Walking poles are lighter, safer and more durable than adjustable/telescoping/collapsible poles. The important thing is that they have good vibration dampening, don't unexpectedly collapse and hold up to the repetitive forces that are applied.

The main difference between Nordic Walking poles and trekking poles are the straps. Real Nordic Walking poles have straps that enclose the hand (kind of like a fingerless glove) and are designed to allow force to be applied without gripping the poles.

Nordic walking poles have either durable metal tips (for snow, ice, trail and beach) and removable rubber tips for pavement and other hard surfaces. They are available in models made from lightweight aluminum, carbon fibre, and composites.

Footwear

Shoe companies are seeing the growth of Nordic walking in the UK and as such are developing specific shoes for the activity. One such company is Asics. The shoes they are designing are developed to provide more stability for the middle of the foot, while also allowing for the forefoot flexibility needed by Nordic walkers who push off their toes.

Burn 20% more calories than in normal walking!!

When Nordic Walking you use your legs, your arms, the rear part of your shoulders, and your chest and back muscles. Using more muscles in Nordic Walking means on average you burn 20% more calories than in normal walking at the same walking speed , but that's not all

Although you are using more muscles and doing more exercise, the effort is spread across your whole body and, therefore, Nordic Walking can actually feel easier and less tiring than normal walking!

When Nordic Walking, the increased use of the upper body reduces the load on your knees, allowing you to exercise with much more comfort than normal walking. If you prefer exercising with others why don't you find a class near you?

For sports people and regular exercisers Nordic Walking is an ideal cross-training exercise technique and addition to your regular programme. Scientific studies of high intensity Nordic Walking have demonstrated heart rate levels reaching 75% of maximal values while participants were still walking. Running with Nordic Walking poles allows you to turn up the intensity even further.

Why not try and find a local Nordic Walking instructor near you?

Finally if you do decide to take up Nordic Walking and want to see what effect it is really having try Nordic Walking while wearing a heart rate monitor. The lowered rate of perceived exertion (RPE) felt with Nordic Walking means you might be surprised at just how hard your heart is working, while you are feeling relatively comfortable. This whole body muscular activity, high heart rate response and yet lowered RPE found with Nordic Walking means you can work at a higher intensity, for longer and with more ease than in many other types of training techniques - ideal cross-training.

Coaching Qualifications

Nordic Walking UK (www.nordicwalking.co.uk) is the only organisation in the UK and Ireland offering Nordic Walking Instructor training that is recognised by the International Nordic Walking Association (INWA) and accredited by the Register of Exercise Professionals.
Applicants are expected to have a background in sports coaching, fitness training, teaching or medicine, although other relevant experience will be considered, and should have some Nordic walking experience preferably gained through following a course or workshop run by an existing Nordic Walking UK instructor. To successfully gain accreditation as one of Europe's 3000+, and the UK’s 250+, INWA Nordic Walking instructors please contact Nordic Walking UK: education@nordicwalking.co.uk or 020 8878 8108
Qualified instructors will be invited to be a growing part of Nordic Walking UK and be listed on the website www.nordicwalking.co.uk, enabling the public to find a local qualified instructor, confident in the knowledge that they will receive safe, effective and enjoyable Nordic Walking instruction using high quality EXEL Nordic walking equipment.

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