kaizenfitness.net - Nordic Walking

Nordic walking combines aerobic conditioning and resistance training, into one result producing activity.

Nordic walking can increase calorie burn by 25%-35%, without increasing your walking pace. Your upper body gets gentle, effective exercise and because Nordic walking involves the entire body, perceived exertion is low. No single muscle group is overworked as the legs may while running, or stepping up and down on a stair machine. Instead, Nordic walking shares the exercise with all of the body’s muscles, creating a lean, fit and toned body.

Some additional benefits of Nordic walking:

Burn up to 40% more calories during your walk
Reduce impact stress to your knees and lower joints
Reduce heel strike force by up to 30%
Turn walking into a total-body workout, strengthening your upper body while you walk
Exercise difficulty can be adjusted to the fitness level of the individual

See below or use the navigation on the left for a quick overview on various Nordic walking techniques.

GETTING STARTED
Adjustable poles are a must for Nordic walking. It is impossible to fit someone based on height, because we all have different arm, leg and torso lengths.

A. Full, Normal and Speed
The poles are adjusted to a length that positions the forearms in an upward slope. On terrain that provides maximum "bite" or traction of the tip placement, a more aggressive angle or longer pole may be used.

B. Terrain and Off-Terrain
Forearms are as close to parallel with the ground as possible.

C. SPEED
Forearms are sloping downward, slightly.

FIRST STEPS – OPEN HAND

The quickest way to learn the basic motion of Nordic walking is to place the pole tips behind your feet and relax your arms. Begin walking with hands open. After a couple of minutes of dragging the poles, swing your arms in a natural walking motion, opposite arm moving forward with opposing leg, with hands remaining open. Once this motion feels comfortable, exaggerate the arm motion on the forward swing, gently grasp the poles and push off with the trailing arm. Now you're Nordic walking! The next step is to select the technique or techniques best suited for your goals.

FULL POWER

This technique recruits the most muscles for those seeking to increase the intensity of their fitness walking. It allows for maximum push off with the poles. In optimum conditions the pushing arm can be fully extended until in-line with the pole behind body. This technique is best for soft terrain where the poles really bite. It is not recommended for individuals with lower body concerns such as "bad" knees. Some of our following techniques are better suited for unloading or stabilizing the lower body. To learn this technique, begin with the OPEN HAND STYLE and the gently grasp handles. Lift the tips a few inches off the ground when bringing arms forward. Do not swing the pole tips forward. The tips should plant about 10-20 inches behind the lead foot. Arms should remain almost straight. On soft terrain where push of is increased hand can release from the poles at the end phase of the push off.

NORDIC WALKING / NORMAL

We call this NORMAL because it feels the most natural for most walkers. It is best used when walking at a relatively faster pace. For example, when Nordic walking with someone with a longer stride they may use FULL POWER and you can use NORMAL, with a faster step rate. NORMAL is also good to use when the terrain doesn't allow for aggressive push-offs and longer pole lengths. To learn this technique begin with FULL POWER, then increase the bending of the elbow until the arm movement is about fifty-fifty between the shoulders and elbows.

NORDIC WALKING / SPEED

To move even faster you must step faster. By using a relatively shorter pole length and moving the arms primarily at the elbows an individual can increase their step rate. The SPEED technique allows people with shorter leg length to Nordic walk with people with longer legs and greater stride length.

NORDIC WALKING / TERRAIN

When Nordic walking on asphalt or concrete the tread tips increase the friction or bite of the pole tips, but not to the same level as the sharp off-terrain tips on soft terrain. To compensate for the less push-off you must increase the forward motion off the poles. In this technique the pole tips swings forward so it can be planted beside the lead foot. The arm motion is just like reaching out to shake someone's hand. The push off phase can be maintained until the poles tip looses traction or arm and pole can be extended with pole tip leaving ground.

NORDIC WALKING / OFF-TERRAIN

This technique is derived from the common use off poles on the trail where unloading tired or overloaded legs are a priority. This style is great for Nordic walkers with lower body orthopedic concerns or rehabilitation applications. It reduces leg load and impact with every step! In this style the poles function like a second pair off legs. The tips plant even with the opposite foot on each step. Keep arm motion to a minimum and allow poles to swing into position. Gentle pressure downward on the poles "lifts" the body up, unloading the legs.