Nordic walking
From Wikipedia, the free encyclopedia
Nordic walking, also known by ski walking, pole walking or fitness walking is a sport consisting in walking with modified ski poles.
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[edit] Origin
Nordic walking evolved from an off-season ski-training activity known as ski walking, hill bounding or ski striding to become a way of exercising year-round. Ski walking and hill bounding with poles has been practiced for decades as dryland training for competitive nordic skiers. Trekking poles have helped backpackers reduce the stress to their knees and backs. In 1988 American Tom Rutlin delveloped strapless walking poles. In 1997 Nordic Walking become widely popularized first in Finland where it was known as sauvakävely, "pole walking". Real Nordic Walking poles have special fingerless glove type straps that eliminate the need to grip the poles. Salomon Ski Company has a patent on these comfortable and effective straps. Today over 6 million Europeans are walking with Nordic Walknig Poles.
[edit] Description
Nordic walking/ski walking combines the positive training effects of walking combined with the total-body exercise advantages of cross-country skiing. The result is a total body workout that burns up to forty percent more calories without a change in perceived exertion or having to walking faster, due to the incorporation of many large core, and other upper body muscles which work against resistance with each stride. By transferring some of one's weight on the poles, one lessens the pressure on the back and lower joints thus benefitting those who may suffer from a damaged knee, hip or back when used in proper form.
[edit] Benefits
Compared to regular walking, nordic walking involves applying force to the poles with each stride. Nordic walkers thus use more of their body (with lesser intensity) and receive stimulation not as present in normal walking for the chest, lats, triceps, biceps, shoulder, abdominals and other core muscles. This extra muscle involvement leads to significant enhancements over ordinary walking or jogging at equal paces such as:
- increased overall strength and endurance in the arms
- greater ease in climbing hills
- burning more calories than in plain walking or running
- improved balance and stability when using poles
- less stress on the shins, knees, hips and back which can be beneficial for those with injuries or muscles not strong enough to bear the person's (modified or unmodified) weight in normal walking for desired speeds, periods and terrains.
[edit] Equipment
Nordic Walking poles of correct size should put the individual's elbow at 90 degrees when strapped in and standing tall. Shorter poles will put added stress on one's back and spoil the positive benefits of walking with correct-length poles. Note that Nordic Walking poles should be shorter than one's cross-country ski poles. Poles of correct length will provide a straight back and improve walking posture. Short poles will cause the body to lean forward and apply stress to the lower back. Long poles will force the body back on the heels.
One-piece Nordic Walking poles are lighter, safer and more durable than adjustable/telescoping poles. The important thing is that they have good vibration dampening, don't unexpectedly collapse and hold up to the repetitive forces that are applied.
The main difference between Nordic Walking poles and trekking poles are the straps. Real Nordic Walking poles have straps that enclose the hand (kind of like a fingerless glove)and are designed to allow force to be applied without gripping the poles.
Nordic walking poles have both durable metal tips (for snow, ice, trail and beach) and removable rubber tips for pavement and other hard surfaces. They are available in models made from lightweight aluminum, carbon fiber, and composites.
