What is Nordic Walking?

The feel good TOTAL BODY EXERCISE!

Nordic Walking is a great fitness workout for people who are looking for a fun physical activity and maximum health benefits combined with convenience.

By adding a pair of especially made poles and this easy to learn technique to your regular walk, you gain a total body exercise, using 90% of your muscles.

Nordic Walking is what you may have heard or read about, seen around briefly or seen more of in Europe when travelling. While thinking it can’t be THAT great (as it looks a bit weird “skiing without the skis and the snow”…), more and more people are getting curios. More than 7 million Europeans can’t be wrong, it has spread to almost all continents now since its development 12 years ago, has already gained popularity in the eastern states of Australia and in New Zealand. It has to be tried - 9 out of 10 get an “aha” experience!!

By adding specially made poles and this easy to learn low stress technique to your regular walk, you gain a Total Body Workout working your upper body as well as your lower. You gain a great number of health benefits plus the bonus of the fresh air outdoors. It doesn’t feel any harder than your regular walk but is up to 40 % more efficient - that’s the secret of Nordic Walking! You feel like you are “on Energizer”, get more spring into your steps and it is fun and addictive!!

It has been practised as summer training by Cross Country skiers in Finland since the 1930’s with then ordinary ski poles and was developed into this exercise called Nordic Walking 12 years ago. Specially made poles were produced for walking on all different surfaces such as asphalt, lawn areas, sand etc. It took its time to become as popular as it is overseas for the same reason as here, the different look…Now however, no one raises an eyebrow over there when a Nordic Walker passes by, it’s everywhere and part of the daily exercise regimen. Remember how silly it looked when the first people were roller blading those years ago, with the kneepads, wrist guards, helmets etc??

This exercise is for ALL different age groups, fit or unfit and for people with different needs as the walk can be adjusted to your own abilities. You can use a gentle or moderate pace or pick up a really fast stride, combined with uphill training for maximum cardiovascular effect. Nordic Walking is as efficient as jogging but as gentle as walking. Recommendation is to be instructed, to be able to use the poles correctly gaining the many health benefits Nordic Walking is known for and to be able to enjoy the walk to the fullest.

Nordic Walking Poles are used widely in rehabilitation overseas after for instance hip surgery, as the support of the poles provide an even walking motion in the healing process, instead of leaning onto the one walking stick, which can do more damage as you lean towards one side.
Some people with walking frames can transfer to walking poles for a more upright walking experience for a short period of time, the half glove giving support to the wrists.

Nordic Walking is very efficient already in talk mode, which makes the exercise ideal walking with friends chatting along. It can be done basically anywhere, on most surfaces, in your own time in any weather. It’s as simple as grabbing the poles placed next to your comfortable walking shoes when you feel like a walk. No planning needed, no schedules to be organised around, which in this time and age suits a great number of people!!

The largest group overseas first picking up Nordic Walking was the seniors, as the poles provide extra support and stability. They feel more secure and can walk for longer. Even if it for some people is just a matter of shorter walks, any minute counts and any exercise is better than not getting any at all!
Schools are among the new groups that have picked it up in Scandinavia, as there are lots of moves you can do holding on to the poles e.g. pole Work Outs on ovals or indoors in gym halls, just to do something different!
Soccer teams for instance use poles as part of their training for cardiovascular exercise uphill, runners/joggers combine running/jogging with Nordic Walking as it’s more gentle on their joints.

Why Nordic Walking?

• It is an easy, efficient and low stress technique, that involves the use of walking poles, to engage the legs AND upper body in a total body workout.
   

• You get a greater increase in muscle endurance and toning in your shoulders, back, chest, upper arms and abdominals.
   

• The poles provide stability and add more “spring” into your steps as you push along / "propel" yourself forward.
   

• The use of poles helps to reduce stress in the knees and other joints.
   

• N.W. loosens up tensions in neck and shoulders. Very beneficial if you have a job where you sit in one position most of the day.
   

• Your posture improves with right technique and arm motion, the poles provide spinal support.
   

• It is up to 40% more effective as an exercise than regular walking.
   

• You can walk for a longer period of time, in the same pace, without feeling more exhausted. You don’t feel as if you are working any harder, when you actually are. You WILL, however, feel that you have had a good workout once you have stopped…
   

• Up to 400 calories can be burnt per hour, compared to about 280 for regular walking.
   

• Your oxygen intake increases significantly and your heart rate is 5-17 beats more per minute, compared to when regular walking.
   

• It suits all ages, fit or unfit, as you can adjust your walking to your own ability.
   

• It brings fun back into walking and is ADDICTIVE...
  
  
  Technique & Pole Length
   

• Warm up before you start and cool down/stretch after, is recommended as when enjoying exercise in general!
   

• Slip, slop, slap as you do anyway when outdoors!

  TECHNIQUE as explained by Kolfiberteknik AB, the Manufacturer of the Axess Walking Pole:
  
  Hold the pole with a light grip.
  
  Let the wrist-strap/glove hold the hand in place, so that you avoid tense fingers and wrists.
  
  Let your arms hang loosely along your sides, and relax your shoulders.
  
  Begin walking at normal pace, but with a marching step.
  
  Let the poles follow the rhythmically swinging arms during the first steps. The poles “drag” on the ground at first.
  
  The arms should be slightly bent and swing softly, in beat with the step.
  
  After a while, swing your arms more, successively pushing further backwards.
  
  THE POLES SHOULD BE ANGLED BACKWARDS DURING THE ENTIRE MOTION.
  
  When you have found the rhythm, and feel that the poles stick to the ground, you should not drag them anymore.
  
  Now you lift the poles interchangeably forward and slightly upwards as you then push the poles in a backwards direction.
  
  Right pole – left foot, left pole – right foot.
  
  Push until the pole tip itself releases ground-contact.
  
  The fingers hold the poles with a LIGHT grip during the entire motion.
  
  In the back position you open your hand slightly and push solely with the palm. Pointer and long fingers steer the poles.
  
  Keep your body upright gazing forward.
  
  KEEP IN MIND THAT THE POLES SHOULD HELP YOU MOVE FORWARD!
  
  THE ARM MOTION BEGINS FROM A ROTATION IN THE SHOULDER, NOT THE ELBOW.
  
  THE ARMS ARE KEPT NEAR THE BODY.
  
  Pole Length
  
  To find the right pole length, you begin with your height and follow the table below:

  153 – 160 cm (5-5.3 ft)	110 cm pole
  160 – 165 cm (5.3-5.5 ft)	115 cm pole
  165 – 175 cm (5.5-5.8 ft)	120 cm pole
  175 – 180 cm (5.8-5.11 ft)	125 cm pole
  180 – 190 cm (5.11-6.3 ft)	130 cm pole
  < 190 cm (< 6.3 ft)	135 cm pole

  Stand with your shoulders relaxed and arms hanging at your sides.
  
  Bend your lower-arm at a 90 degree angle and take the poles handle.
  
  The pole should in this position stand straight down towards the base.
  
  If you have light problems in your neck and shoulder area, you can try a pole that is 5 cm shorter, to gain a better technique in motion.
  
  If you want to work-out with higher intensity and exercise for more strength, you can use a pole that is 5-10 cm longer.
  
  
  Some of the typical mistakes beginners can make (Info from ANWA):
  
   - Planting the poles too far from the body. Having the poles too wide lower the effectiveness of your Nordic Walking.
  
  - Walking with closed hands. Keeping your hands closed at all times does not allow for proper blood circulation.
  
  - Walking with open hands. Walking with hands open all the time reduces the efficiency of your poling.
  
  - Improper leg and pole placement. If the pole and leg are placed on the same side, you are not able to perform the proper diagonal stride with the hips involved, in a counter-swinging motion.