Nordic walking is a good alternative to standard walking for those who use walking as a regular fitness activity. With the aid of walking poles, Nordic walking encourages good posture and involves your upper body more than standard walking. There are some basic technique guidelines you should follow to ensure proper Nordic walking form. You can also make the exercise more challenging by altering certain aspects of Nordic walking.
Nordic Walking Technique
Step 1
Grip a walking pole with each hand and begin walking. Every step you take should begin with the heel of your shoe touching the ground and rolling forward onto the ball of your foot, then pushing off with your toes. Keep your upper body straight and head up, always looking forward.
Step 2
Employ a "grip-and-go" style while handling the walking poles. Grip the pole at its handle with moderate strength when it hits the ground. Then, let go of the pole, using the grip strap to keep the pole attached to your hand. Once the pole is planted on the ground, allow it to draw back behind you as you take a step forward. As your arm finishes its back-swing, grip the pole again and bring it forward with the arm's forward-swing.
Step 3
Plant your right-hand pole in the ground as you take a step forward with your left foot. As your right foot comes forward to take the next step, bring your left arm forward and plant the left-hand pole in the ground. Avoid planting the walking poles too far to the right or left of the body. This mistake will keep you from achieving optimal Nordic walking form and does not involve your arms properly. Also, do not walk with closed hands the entire time. Be sure to release the poles as instructed, as this helps with your form and encourages good blood circulation.
Step 4
Aim to make extended leg strides. This forces you to utilize your arms more and promotes a greater overall Nordic walking workout. Concentrate on moving your arms with your shoulders and not your elbows. If you notice that your arms are bending excessively at the elbows, try to create more exaggerated movements by swinging your arms forward as if to shake hands with someone.
Step 5
Challenge yourself after you have become comfortable with the basic walking technique by incorporating fitness variations such as jogging, running and jumping strides. Nordic skating is a popular alternative to Nordic walking, by which you use roller blades or roller skates and push yourself forward with the poles.
Tips and Warnings
- Incorporate Nordic walking into all types of outings, including trail walking. Stay hydrated when walking and take a bottle of water with you.
- Be sure you are healthy enough for Nordic walking and talk to you doctor before beginning any type of Nordic walking activity.
Member Comments