1. Extreme Walking
Nordic walking is a low-stress, full-body workout consisting of walking at a brisk pace with specially-designed Nordic walking poles. The aerobic exercise is equally effective at toning and building muscle groups and dropping pounds. Nordic walking is also recommended for reducing cholesterol, lowering blood pressure and relieving neck, shoulder and back pain. Nordic walking is a unique sport in that most anyone can participate, regardless of age or physical condition. This low-impact sport is ideal for those with previous knee, ankle and joint injuries.
2. First Steps
Nordic walking was born in Finland during the early 1900s although it didn't gain popularity until the late 90s. The sport was originally a summer-training activity for cross-country skiers. Nordic walking poles were invented in 1997 by a Finnish company with consultation from athletes and sports medicine specialists. Nordic walking has been a favorite activity in Europe for decades.
3. Work it Out
Nordic walking works every major muscle group as opposed to normal walking, which works only 70 percent of the body's muscles. The cardiovascular workout burns more calories and can be 50 percent more effective than walking at a regular pace. Using the Nordic walking poles increases the heart rate and burns as many as 400 calories an hour, as well as provides an upper-body workout.
4. It's All in the Technique
Begin each step with your heel. Shift your weight to the ball of your foot and then your toes, using your toes to propel you into your next step. Grip the leading pole as you touch it to the ground and release it as you move forward, letting the pole fall behind you. Your hands should be continually gripping and releasing your poles in order to maintain proper blood circulation. The leading pole should be in the hand opposite from the foot with which you are stepping. Your torso and hips should be in a counter-swinging motion with the poles as you take your strides. Keep the poles close to your body, as having them too wide decreases the effectiveness of your workout. Advanced Nordic walkers can jog, run and jump with their poles to achieve a more intense workout.
5. The Right Stuff
The lack of expensive gear and equipment is a benefit enjoyed by Nordic walkers. However, it's important to use only walking poles specifically designed for Nordic walking. Skiing or hiking poles won't cut it. Wear comfortable running shoes and work-out clothing. Carry water with you to prevent dehydration and consider wearing a hat and sunscreen. Some Nordic walkers find it beneficial to wear a heart rate monitor and pedometer.
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