Nordic walking with poles for weight loss, the benefits and harms of the technique

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Many people believe that walking cannot be the best workout for the whole body, help you lose weight, relax the muscles of the neck, shoulders and arms due to working at the computer, and simply improve your mood. But this is precisely why Nordic walking was created, which is designed to actively work not only the lower, but also the upper part of the body thanks to the use of special sticks. Their design resembles ski boots and turns a walk into a full-fledged sports training.

True Nordic walking with poles, the benefits of which are known all over the world, speeds up the work of the cardiovascular system without increasing the feeling of increased stress on the body, which has a great effect on the health of the cardiovascular system. The workout will be much more active than even jogging, but the body will not feel it. Nordic walking constantly lengthens and contracts the muscles of the shoulders, neck, arms and even back, relieving tension from them. This option is optimal for those people who spend a lot of time at the computer, TV, or work while sitting. Nordic walking is suitable for all age groups and all types of athletes. It is perfect for those who:

I would like to actively spend my free time in nature,
wants to lose weight because this sport allows you to activate more muscle groups than regular walking, which consequently leads to higher energy consumption;
is an amateur athlete and wants to be active throughout the year in all weather conditions;
has a venerable age, but would like to maintain vitality and energy;
is actively involved in sports, but wants to improve his endurance.

For beginners, longer but less intense hikes are recommended. More experienced and better prepared athletes can already increase the load, start climbing mountains, etc.

Popular Nordic walking - walking technique for weight loss and more

The difference between this type of walking and the usual one is the increase in the span of the arms and legs, due to which the whole body begins to work. And this is good not only for fighting extra pounds, but for the body as a whole. But you need to use sticks correctly, aimed at activating the work of the entire body:

Shoulders are relaxed and slightly drooped.
The arms are also relaxed and close to the body, but slightly open to allow good pole work.
For example, if you start walking with your right foot, at the same time you need to raise your left arm to the waist and place the stick on the ground at the same moment as the right foot touches the ground.
While taking a step, a person seems to push off from the stick, while moving his arm back as far as possible. At the same time, you need to try to lengthen your steps.
All movements should be performed freely and relaxed, replacing each other. It is important that your elbows and shoulders are not pinched. After the first lessons, certain tactics will be developed, the body will find the optimal step length, speed, and hand position.

If you forcefully use the poles or use the poles incorrectly, only a negative effect may appear, not a positive one. Of course, a lot depends on the poles themselves, of which there are many models.

Why walking?

Each person takes several thousand steps every day, even if he is just moving around the house or walking short distances. Upright walking is natural for us; it is a physiologically familiar type of activity, during which different muscle groups are involved. We don’t think about how to walk, however, despite this, walking requires a lot of effort and energy expenditure from the body.

While walking:

metabolism is activated in all systems and organs, including joints;
muscles and ligaments are strengthened;
movable joints are trained, and this is a powerful prevention of congestion;
joy hormones are produced - people who walk a lot are less likely to suffer from depression.

Walking lifts your spirits

Features of choosing sticks

Residents of Scandinavian countries have used similar ski poles for many years while walking and training. Nowadays, stores offer several types of this sports equipment, and everyone can choose the best option for themselves. Scandinavian walking poles, the benefits and harms of which will be described below, must be chosen based on your height, terrain, etc.

Weight. Some are heavier, others are extremely light. Additional components such as pads, shock absorbers and others add weight, which should be taken into account when purchasing.
Materials. Aluminum and carbon fiber are in great demand. Each differs in terms of shock absorption, durability, and weight.
The length of the pole is more important for the ability to use the technique of this sport in the right way. A stick with a standard length without the ability to change the parameter is usually the lightest, since it does not have additional elements. But it should only be used for flat terrain, since in other cases it will not give the desired support effect, but will only get in the way under your feet. For those who like to travel or explore new areas, telescopic models with a position locking system are more suitable.

Professional gloves are used to protect hands from rubbing with sticks. Gloves are selected according to size, as they should not cause discomfort. The design is constantly improving, so you can choose a stylish and modern option to suit every taste.
Additional elements. These include spikes for nature trails and overlays for sidewalks or walkways. Rubber pads are essential for asphalt, paving slabs, etc.

Professional pole models are also equipped with shock-absorbing springs.
They add weight, but make the workout much easier to use and more effective. Find out the causes of excess weight and ways to quickly lose weight

Beginning athletes are recommended to take Nordic walking classes without poles. After all, they only contribute to the activation of body movements. First of all, it is recommended to simply start walking in this mode and understand whether this sport is suitable for the body. In addition, you should not buy everything you need if it will only be used a couple of times.

Or maybe it's better to run?

In no case! If everything is that bad, then it’s better to swim. If you have arthrosis of the hip, knee or ankle, sudden movements are contraindicated. After all, when running, the likelihood of falling and injury increases, and this is very dangerous for the damaged joint. Cartilage is not able to fully absorb dynamic load, so when running, cartilage tissue is injured again and again.

Nordic or normal walking involves smooth movements that do not pose a risk to the joints. Leaning on ski poles, a person also keeps his back straight and does not load the spine. Support points evenly distribute the load, which reduces the likelihood of overstrain and injury to the joints of the lower extremities. At the same time, all muscle groups and the cardiovascular system are trained.

You can't run with arthrosis

What is this sport used for?

Correct body movements during this walk will help relieve tension in the neck and shoulders, while the muscles of the torso will remain in good shape. Works the deltoids, pectorals, triceps, biceps and abdominals. Calorie burning increases up to 40 percent, but the load on the body does not increase. On the subject: How to remove stretch marks after losing weight Using the correct Nordic walking technique with relaxed shoulders, holding the poles correctly and using the full range of motion, the function of the neck and shoulders is restored. Just 30 minutes is enough to forget about back pain. This sport is also actively used to burn fat. During training, 30% more calories are burned and the effect of muscle work increases up to 40%. The undeniable benefits of Nordic walking are visible after just a couple of weeks of training.

How to walk correctly so as not to cause harm

If you do not experience pain or discomfort, feel free to travel any distance. This kind of fatigue will be beneficial. If you have arthrosis of the ankle, knee or hip joint, be careful not to harm yourself with improper physical activity:

wear comfortable shoes, without high heels, so that the load on the lower limbs is distributed evenly;
If you have arthrosis, avoid climbing stairs - walk on level ground;
do not walk if you are in pain - give your joints rest.

Benefits of regular exercise

Endurance

During training, aerobic and anaerobic (cardio) processes occur in the body. The former use available reserves of oxygen, glycogen and fat to maintain activity, and they can work on such “fuel” for a long time. This is the so-called “first breath”. Aerobic training prepares the body for more intense anaerobic, cardio training. Once the available oxygen runs out, a “second wind” opens.

Range of motion

During normal movement around the city, a standard short stride and an almost imperceptible arm swing are used, which often barely affects the activity of the torso. These movements require less effort, and therefore much less benefit. Nordic walking techniques involve increasing the range of motion and taking longer steps, which activate the muscles. Flexibility also improves.

A new level of anaerobic training

Typically, they are also called cardio training. Advanced cardiorespiratory activity increases both strength and endurance. The more intense your heart activity, the less oxygen is available to metabolize fat, which supports vigorous movement. The body uses other reserves of fast energy to work the muscles. Thanks to this, the muscles begin to work with triple the energy and always remain in good shape. On the subject: Modern methods of treating obesity Movement and work of the body without the participation of oxygen requires a timely and simple source of energy, so instead of fat cells, food is used, as well as muscle resources. This radically changes the standard functioning of the heart. Scandinavian “athletics” is an endurance sport that uses most types of muscles. This is a great activity for serious athletic training because it can be done at any intensity. In addition, the rules of Nordic walking with poles for weight loss are quite simple and quickly learned. Benefits of anaerobic training:

Healthy heart. Thanks to moderate but constant cardio loads, the system begins to work more smoothly, as it is not susceptible to stress. The person becomes calmer.
Greater cardiorespiratory endurance. First of all, the respiratory system is restored. If shortness of breath appeared before, then with regular use of sticks, it will completely disappear. The brain and lungs will not experience oxygen starvation due to the correct distribution of resources.

Increased level of physical fitness. Since almost every muscle in the body is worked, physical fitness improves significantly over time. Nordic walking is an excellent starting point for many athletes. For example, after several workouts, you can start doing aerobics, take a closer look at strength training, volleyball, advanced athletics, etc.
Improved reflex functions and coordination. In order for the effect to appear, you need to constantly control your movements. Thanks to this, attentiveness and coordination increase, and the body itself becomes more reflexive and gets used to innovations. After a while, the brain no longer needs to control the arms and legs.
Reducing muscle recovery time after training. Nordic walking is a regular warm-up for those who regularly exercise. The load itself is not felt, but the muscles work at full strength, lactic acid is not formed in them, which leads to a broken state after training.
Increasing the speed of reactions in the body. As mentioned above, Nordic walking for weight loss is an excellent solution, as it allows you to burn calories faster and speed up the process of breaking down fats and carbohydrates. In addition, anaerobic reactions speed up all metabolic processes, from the metabolic cycle inside cells to the absorption of food by the stomach. The faster the metabolism, the less likely it is to gain excess weight, put stress on the heart, and also increases the amount of energy.
Improving performance in sports. Nordic walking allows you to quickly increase the load in any sport. Anaerobic processes increase strength, endurance, flexibility and other characteristics necessary for active advancement in the world of sports achievements.

Dexterity

Agility is associated with the speed and maneuverability of each part of the body, since the muscles now become more elastic and the reaction increases. Starting or stopping unexpectedly, turning, leaning and other types of quick leg reactions are skills that require muscle control. Nordic walking offers varied and unique exercises. Some require the use of poles, others are based only on the environment itself. Coordination improves noticeably, and the body copes with various loads more easily.

Efficiency

Scandinavians often say that it is constant movement that allows you to prolong life and improve health. After a month of training, coordination improves noticeably and posture is restored. Making each movement efficient, or using as little energy as possible to train, is both the result and the goal of skilled Scandinavians. In addition, this sport is suitable for many, as it does not require expensive equipment, is not dangerous and does not put stress on bone tissue.

Force

Training muscle strength allows you to constantly keep them in good shape. In addition, such walking allows the body to adapt to constant movement, improve balance, agility and much more. Coordinating simultaneous movements requires full body effort and endurance. If the program is performed correctly, you can forget about shoulder pain and back problems.

Coordination

From the very first days, the health benefits of Nordic walking begin to appear in literally every way. The concept of the body's coordination system includes the interconnection of movements - an easy, smooth and unloaded transition from one easy movement to the next. Over time, all body movements will be so easy and harmonious that the brain will easily transmit instructions without wasting energy. This approach allows you to develop not only the body, but also mental abilities, and take a different look at classical sports. Coordination training combines balance, agility and visual skills. Coordination develops especially well, oddly enough, during group classes, since a lot of information is also perceived visually. All that is required is simply to follow the movements of more experienced athletes and try to repeat them.

How to choose poles for your height?

Nordic walking poles are made at intervals of five centimeters.

There is a simple selection formula: a person’s height is multiplied by a factor of 0.68, and the resulting value is rounded. People with serious health problems, older people, and beginners are recommended to take a coefficient of 0.66. However, the formula is constantly changing due to different characteristics, so it is best to entrust the selection of poles to a specialist. The ideal option for beginners would be telescopic poles; they can be adjusted to your height. Once you have decided on the size, you can purchase solid fixed ones.

The sticks are equipped with an iron tip made of durable steel, but the set should also include a tip made of special rubber. It is designed for walking on hard surfaces or asphalt. The rubber tip provides good adhesion to the surface and does not produce much noise.

The handle (glove, lanyard) must be made of durable and non-slip material. Most stick handles are made of cork, but they have a high wear rate. There are also rubber grips. They are convenient to use and easy to clean. The pole glove comes in a universal size. It can simply be adjusted to the size of your hand and fixed.

Is this kind of walking suitable for everyone?

As with any sport, Nordic walking with poles for weight loss has a number of contraindications. Many people think that nothing will happen from an ordinary walk. But it has already been described above how different the load is from normal walking, and how the body begins to rebuild. Therefore, it is better to consult with a specialist in advance and undergo the necessary examinations from a doctor. The main contraindications include:

Diseases of the cardiovascular, nervous, musculoskeletal, and respiratory systems in active or chronic form.
Recent surgery, trauma to any organ, other problems.
Respiratory and infectious diseases, viruses.
Gastrointestinal tract disorders.
A number of genetic diseases that can cause an attack.
Weakness after an illness, the period of recovery of the body, contraindications from a doctor.

Of course, if you approach this sport correctly, you can significantly improve your life. Now entire interest clubs are being created, which en masse set off to explore new territories following the rhythm of the world famous Nordic walking.

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How to choose sticks and how do they differ?

A positive result from Nordic walking depends on correctly selected poles. It is important to know the selection features.

At the moment, poles are made of carbon (carbon fiber) and high-quality aluminum.

Carbon poles are distinguished by their strength, lightness, elasticity and flexibility. When walking on heavy, hard ground, they relieve tension from the shoulder girdle and arms by absorbing vibration. These poles are suitable for more obese people with a large body mass.

The advantage of aluminum alloy poles is their inexpensive price. Aluminum poles are mainly intended for light weight people.

Scandinavian sticks come in two types:

Telescopic (folding). They are compact and easy to transport in a bag. The poles are universal and can be customized to suit any person. The disadvantages of these poles are that they are heavier, their price is more expensive, and their service life is shorter.
Fixed (solid). They have a springy and elastic shaft. The poles are light and reliable in use. The disadvantages are the inconvenience of transportation and the need to pack them in a case.

Race walking equipment

How effective the Nordic walking technique for weight loss will be will be determined partly by the correctly selected equipment. To calculate the length of walking poles, you need to multiply your height by 0.66-0.7 .

If you are used to physical activity, you should choose shorter devices. Longer equipment is needed for those who do not have physical training, as well as for those who suffer from diseases of the joints and spine.

Changing the length of the poles helps regulate the load . Telescopic poles are convenient in this regard; they do not have a fixed size and can be adjusted according to height. In winter, sharp spikes made of carbide materials will be useful to prevent falls. In the warm season, walking on asphalt will require rubber tips.

Pay attention to the fastening of the pole straps. It is made like a glove and should fit your hand tightly when you release the grip of the stick, but not rub it.

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Errors and recommendations

Unfortunately, almost 90% of people, when they start Nordic walking, make a lot of mistakes. Here are a few of them:

“Gait on the elbows” - when bending the arms at the elbow, the upper shoulder region does not work at all.

Recommended: The straight arm goes forward from the shoulder, the arm does not bend at the elbow! The push-off also comes with a straight arm.

“Carrying sticks” - the stick is carried forward and stuck into the ground.

Recommended: The sticks follow the hand on their own, there is no need to force them in and rearrange them.

“Amplitude” - the hand is only extended forward, without forming a swing back and forth at 45 degrees.

Recommended: The arm should move like a pendulum forward and behind the back, without stopping the extension of the arm at the hips.

"Holding a stick in a fist."

Recommended: The stick should be held between the index finger and thumb.

“Throwing sticks to the side” is an uncontrolled flight of sticks.

Recommended: The poles should fit tightly to the hips, back and forth.

“Walk fast” – not following the walking technique.

Recommendation: Maintain your walking pace and speed. Don't harm yourself by haste.

“Imitating push-off” - you don’t make any effort when walking.

Recommendation: You need to actively push off with your hands, transferring 50% of the load to your hands.

“The hand is not fixed” – the hand bends.

Recommendation: The brush should be straight and fixed.

“Ski gait” is a firm, sliding step.

Recommendation: The step should be soft and calm, as during normal walking.

Nordic walking – benefits and harm to health?