You can get in shape without the impact of running or jogging on your joints. According to the American Nordic Walking Association, you can expend more than 400 calories an hour walking with poles compared with 280 burned walking normally. In addition, the Nordic walking poles offer added stability, alleviate pressure from hips and knees, and build upper body strength. Get the most from this activity by learning beneficial tips.
Picking Poles
Before you begin reaping the numerous health benefits of Nordic walking, you must select poles. You need to consider many factors when deciding on the best poles. The Nordic Walking Academy advises choosing light, flexible poles that are 70 percent of your body height. Ergonomically designed handles and a comfortable strap or glove will help you maintain your grip as you exercise. The pole tips you select depend on where you plan to walk. Spikes are ideal for natural outdoor settings while rubber is good for sidewalks and streets.
Warm Up
Warming up is important before any form of exercise, and Nordic walking is no exception. Nordic Walking USA recommends using the walking poles as part of your warm up. Hold a pole horizontally on your shoulders with your knuckles facing forward and squat. Straighten and repeat several times to stretch your thighs and glutes. Stretch your shoulders by holding a pole horizontally in front of you at shoulder height. Raise the pole until your arms are straight up. Lower and repeat. Incorporate the poles into other warm up exercises for extra balance and resistance.
Proper Form
To maximize calorie burning and muscle building, it is vital to use proper form and technique when Nordic walking. Each pole should mirror the opposing leg as you walk, and your posture should be straight and tall with your chin level to the ground. Grip each pole as it touches the ground and release your grip as the pole moves behind your body, gripping the opposite pole as it comes forward. This grip and release method improves circulation and efficiency.
Beyond Walking
Once you have mastered Nordic walking and are comfortable using your poles, you can increase your fitness while having fun by incorporating the poles with other activities. For example, walking poles are ideal for hiking, trekking in the sand or mountain climbing. If you enjoy skiing, the American Nordic Walking Association suggests a sport called "skiking." Skikes, a combination of skis and bikes enable you to enjoy the benefits and fun of cross-country skiing without snow or skis. You can even use walking poles with standard roller blades.
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