- The benefits of the technique
- Distinctive features of Nordic walking
- Indications and recommendations
- Limitations and contraindications
- Walking technique
- Stick Recommendations
- Duration and place of training
The successful use of the Nordic walking technique in physiotherapy exercises is clear evidence of the effectiveness of such exercises. If initially a person with poles of the type of ski attracted the attention of passers-by, today it does not surprise anyone.
The very name of this species speaks of its origin: northern, Scandinavian, Finnish, Nordic walking. In order to keep fit in the off-season, Finnish skiers also train in the summer. This type of training became the basis of the Nordic walking technique - physical exercises according to a specific program using sticks.
- 1 Benefits
- 2 Highlights of Nordic Walking
- 3 Indications and recommendations
- 4 Limitations and contraindications
- 5 Outfit
- 6 Walking Technique
- 7 stick tips
- 8 Duration and place of training
The benefits of the technique
Classes for this program have proven effective in rehabilitation courses. The success is due to the high healing potential of the methodology for health and its complex effect on the body. In humans, as a result of Nordic walking:
- increased stamina;
- blood supply to organs improves, the risk of coronary disease decreases, the cardiovascular system normalizes;
- muscle spasms disappear due to the elimination of pain in any of the vertebral sections;
- increased resistance to stress, depressive states;
- blood pressure, sugar level normalize;
- cerebral blood flow rises;
- weight is reduced (compared to other types of walking, the Scandinavian provides the burning of the greatest number of calories);
- coordination of movements improves, there is an increase in a sense of balance;
- the functioning of the musculoskeletal system is normalized (it helps to combat various violations of the functions of the musculoskeletal system, returning a person to a full life);
- increased energy costs due to increased metabolism.
Distinctive features of Nordic walking
The use of special sticks allows you to remove part of the load from its own weight: the load from the joints of the legs and lumbar is reduced by 35%. Traditional walking has a less effective effect on the body.
During training, the person rests on sticks, while the back remains flat. A muscle corset is formed around the spine, due to which the load on the intervertebral discs decreases, their compression decreases. As a result, it has a beneficial effect on the cartilage tissue that covers the joints - its nutrition improves.
The following positive changes also occur in the body:
- During training, all parts of the body are involved, that is, almost all muscles are worked out. For comparison: 65% of the muscles work while running, swimming - 45% of the working muscles, cycling - 42%, and Nordic walking - about 90%.
- The work of all organs and systems is normalized. The volume of oxygen consumed increases due to an increase in the load on the muscular system, which is 45% higher than traditional walking.
- Microcirculation, hemodynamics improves. Cardiac output increases.
- Brain and cardiac activity are activated.
Indications and recommendations
Nordic walking has been successfully used as an element of rehabilitation medicine in a number of specialized medical facilities. It is shown to people during the recovery period after spinal herbs, lung diseases, who underwent surgery on the musculoskeletal system, and also after heart attacks.
Classes by this technique are recommended for the following diseases: vegetovascular dystonia, arthrosis, orthopedic disorders, joint diseases, osteoporosis, osteochondrosis. It is advisable to engage in Nordic walking to combat neurosis, insomnia, mild forms of depression, excess weight.
Limitations and contraindications
Training of this kind is unsafe in the following cases:
- during an exacerbation of chronic diseases;
- expiration of a short period after surgery;
- infections, fever, pain;
- hypertensive crisis;
- inflammation of the musculoskeletal system;
- organ dysfunctions;
- severe diabetes, thrombophlebitis;
- angina pectoris;
- heart, respiratory failure;
- degenerative changes in the spine, joints of the legs.
Regardless of the complexity of the health problem, you must first consult your doctor. Classes should not be started if appropriate recommendations from a specialist have not been received.
The only equipment is sticks. Basically, the requirements are only for clothing. So, it should be:
- preference for natural fabrics, as they have the ability to absorb moisture, let air through;
- waterproof (in rainy weather - a light windbreaker);
- warm (in the cold season, it is better to wear a T-shirt, sweater / sweatshirt first, and a windbreaker on top is a more reliable protection against the cold than one thing, even the warmest and thickest).
As for shoes, minor requirements are placed on it: flexibility and a good grip of the sole. Sneakers with a thick and springy sole and a high rigid heel are optimal.
For Nordic walking, only special sticks made of carbon fiber, composite materials or aluminum are used. They should be lightweight, but durable, able to withstand heavy loads. At the ends of the sticks there is a carbide tip, the presence of which is due to the need for additional coupling with a slippery surface. The rubber tip on the tip allows you to soften the blows when walking on paved areas.
The lanyard has a special purpose - a wide removable belt. It is fastened to the sticks with the help of buttons, it is fixed on the wrists with a lap in such a way as not to disturb the blood circulation. The belt comes complete with sticks and is designed to hold them when moving back and grab while moving forward (that is, the handle can be released and then easily grab and lean on it).
The first phase of the walk is the support, the second is the transfer. A distinctive feature of the technique is the roll of the foot, unusual for many: the movement starts from the heel, then the foot drops to the tips of the fingers. Basic Rules:
- The first phase: first, the foot is placed on the calcaneus, then the back of the heel is in contact with the surface, at the end - the tips of the fingers. That is, it is necessary to make a rolling motion with the foot. The second phase begins when the foot is completely in contact with the surface - this leg becomes the supporting one, the second leg is transferred.
- In order to avoid disorders with the health of the wrist joint, the hand that is retracted should open after a push. With proper execution, the stick is released and does not fall due to the secure attachment to the brush.
- If the sticks are chosen correctly, they will not allow the spine to bend when moving, otherwise you need to acquire others, since the back should be straight.
- Breathing pattern: inhale two steps, exhale the next two. With the usual rhythm of walking, you need to inhale through the nose, exhale through the mouth, with intensive training, inhale / exhale through the mouth.
Move should be similar to skiers: the left leg works with a swing of the right hand, and vice versa. The steps in width are regulated by a swing of the hands forward / backward. A wide range is recommended for those who are engaged in order to reduce weight, since in this case the load on the body increases.
In order for the load to be distributed evenly, it is necessary to follow the walking technique and use sticks of the desired length. During classes with sticks that are inappropriate for a person in this parameter, the joints and spine experience an increased load.
The formula for determining the length of sticks:
- the pace of walking is low (beginner, recovering person, group “health”) - growth x0.66;
- average pace of walking (group "fitness") - increase x0.68
- the pace of walking is high (trained person, group “sport”) - growth x0.7.
Rounding of values by 1-2 cm in any direction is allowed. Sticks are divided into two types: fixed-length and telescopic telescopic (2-3 links), the latter are recommended to choose if the purchase will be carried out in an online store.
Duration and place of training
You can go Nordic walking anywhere in the fresh air. Workouts on rugged terrain with weighting are more effective.
In other matters, such as intensity, pace and duration of training, it all depends on individual characteristics. The best option is at least three times a week for half an hour. Daily workouts are allowed, but lasting one hour. Do not overload your body. Nordic walking will provide the most important thing - good health, a toned and beautiful body.