Stick walking is officially known as Nordic or ski walking, a trend that started in Finland and is becoming more popular in Europe and in North America. The use of ski poles while walking increases cardiovascular output and helps keep posture upright, reducing stress on the back and hips. As it is an aerobic activity, the more muscle mass you include in the workout, the more calories you burn, according to Dr. Tim Church at CrossCountrySkier.com. It is estimated that ski walking increases calorie expenditure by 20 percent or more, depending on how vigorously you swing the poles.
Step 1
Buy a set of poles that fits your height. The top of the pole should reach the bottom of your rib cage when you are standing upright, positioning your arms parallel to the ground while holding the poles a foot in front of you.
Step 2
Start walking with a normal or slightly fast stride. As your left foot goes forward, the right arm extends forward, letting the pole tap the ground.
Step 3
As you walk, increase the arm extension as far in front of you as you can to expend more energy and improve your workout. Brisk walking alone can burn anywhere from 183 to 414 calories per half hour, depending on your weight and how fast you walk. Increasing calories burned by 20 percent means you can burn 219 to 496 calories per half hour.
Step 4
Walk three to five times per week. To lose one pound, you need to burn 3,500 calories. If you are burning an average of 350 calories per session, you will lose approximately one-half pound weekly walking five times weekly. To lose more, try walking for an hour or daily.
Tips and Warnings
- Pole technology and use of grips help those with arthritis or carpal tunnel syndrome hold onto and use poles without additional pain. A single pole construction is less likely to collapse and cause a fall or injury compared to a two-part pole construction, according to Pete Edwards, Olympic ski trainer and ski walking product marketer.
Things You'll Need
- Ski or hiking poles
- Walking or running shoes
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