Walking poles, also known as trekking poles, are used by hikers and walkers alike to reduce the load on joints, increase stability and increase calories burned. The Cooper Institute conducted a study comparing non-pole walkers and walkers using trekking poles. The study shows walking poles increased the amount of calories spent and oxygen consumed by 20 percent. A study conducted by the Human Performance Lab at James Madison University suggests that participants using walking poles perceived their energy output, or effort, to be the same as those who did not use poles. Using walking poles increases calories burned without significant increase in physical effort. Proper use of the poles yields maximum benefit to the user.
Poles
Begin by sizing your poles. Place your hands in the straps with the tip of the poles near your heels. Stand with good posture. Your hands should be slightly lower than your wrists. Poles come either fixed or adjustable. Fixed poles are used when the terrain is always the same and there will be a single person using them. Adjustable poles are more versatile. More than one person may use adjustable poles, which can be used on a variety of terrains and inclines.
Coordination
There is a learning curve when it comes to using walking poles. Spend time practicing the "opposing arm and leg swing." When the left arm comes forward, the right leg is back and vice versa. Get used to the feeling of this movement with walking poles in hand. Relax your hands and experiment with your lead hand coming forward. The farther forward you place your lead hand, the more the walking pole will propel you forward.
Posture
When walking with poles, stand tall keeping your chin level with the walking surface. Keeping the chin level with the ground places your head in the optimal position in relation to the rest of your body, thus improving your balance ability.
Arm Movement
The arm movement using walking poles comes from the shoulder and not the elbow. Avoid bending at the elbow and focus on lengthening your arm as if shaking an person's hand. Keep a light grip on the poles and, if needed, lengthen the pole to achieve a reach that is longer and relaxed. Remember the arm swing comes from the shoulders.
Stride
Walking with shorter arm and leg strides is the natural way we walk. Walking poles push us to increase our stride length resulting in the activation of more muscles. Arm reach is increased as you reach forward and plant the tip firmly on the ground. Additional energy is used as you load the tip and use it to propel yourself forward. Greater range of motion and better posture come from correct technique.
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