Nordic walking is no Sunday stroll in the park -- it's an intense walking exercise that uses poles to improve cardiovascular health and build muscle. According to Suzanne Nottingham, author of "Nordic Walking for Total Fitness," Nordic walking is a complete body workout that can burn up to 40 percent more calories than regular walking. Nordic walking can also improve heart health, reduce stress, improve your posture and increase bone density.
Step 1
Purchase a Nordic walking pole. While similar to ski and trekking poles, a Nordic walking pole has a thin handle with an angled rubber tip specially designed to push you forward as you walk. If you are a beginner, look for an adjustable Nordic pole. That way you can increase the height of your pole as your stride lengthens and you gain more experience in the sport. Adjust your pole so that it is approximately 70 percent of your height.
Step 2
Adopt the proper upper body positioning. When Nordic walking, lean forward slightly, with your shoulders relaxed. Extend your arm out in front of you and plant the pole when your arm is almost even with your belly button. Most of the movement in Nordic walking is a forward movement, so your arms should not swing back much past the hips. According to the American Nordic Walking Association, your hands should open and close with each step to increase blood circulation.
Step 3
Work on your stride. Your leg should extend forward from the hip, and your foot should make contact with the ground in a rolling heel-toe motion. Start with a small stride, and slowly increase the length of your stride over the course of several weeks and months while you train.
Step 4
Build your endurance in the beginning, not your speed. Start off walking between three and five days a week, 20 minutes each day. Increase the length of your workout by five minutes or so every week for approximately six weeks, while maintaining a relatively slow, steady pace.
Step 5
Pick up the pace and increase the length of your stride over the next several months. While the first six weeks of your Nordic walking program should focus on building endurance, the next phase of training should focus on both speed and stride.
Step 6
Walk as quickly as you can for three to five minutes at a time during each training session. Incorporating short bursts of high-intensity walking into each session is a good way to increase your aerobic conditioning and improve endurance. To maximize your speed, try shortening your stride and engaging your poles with more intensity.
Tips and Warnings
- Train with a walking shoe, rather than a running shoe. Walking shoes are designed with a stiffer heel and a more flexible toe than a running shoe, and provide the right support for a Nordic walking regimen.
- Do not plant your poles too far ahead of your body. Use the poles to provide resistance, not to pull your body forward.
Things You'll Need
- Nordic walking poles
References
- "Nordic Walking for Total Fitness"; Suzanne Nottingham, Alexandra Jurasin; 2010
- American Nordic Walking Association: Typical Mistakes
- Healing Search: Nordic Walking FAQ
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