Scandinavian walking, or walking with ski poles is a wonderful fitness that is suitable for any season of the year.
The use of walking with ski poles
This walk helps to develop muscle mass and lose weight , while sparing the joints. People of advanced age and people who are overweight are very difficult to walk for a long time. If walking on the sticks, you can overcome a much greater distance, and therefore burn more calories. In winter, when there is ice, there is always a chance of falling. Sticks provide an opportunity for this process to become more stable. Scandinavian walking makes the body load as balanced as it involves not only the muscles of the legs, but 90% of the muscles of the whole body. The pressure on the knees, joints and spine is minimal.
Scandinavian walking plays the role of aerobics. These are long and uniform loads of low intensity. As a result, the fat mass of the body decreases, the heart, lungs, blood vessels strengthen, blood pressure normalizes, cholesterol level decreases, and bones become stronger. Scandinavian walking is used to improve posture, overcome problems with shoulders and neck. It improves the sense of balance and coordination of movements. All this is only a small fraction of what Scandinavian walking gives.
Correct walking with sticks
It is very important to understand how to start Nordic walking correctly. First of all, it is necessary to choose the right stick. The height of a person in centimeters should be multiplied by 0.68 and rounded down by the number obtained. The longer the length of the sticks, the stronger the load on the arms and shoulders. This option is suitable for people with weak and aching legs. With diseases of the elbow or shoulder joints, as well as cervical osteochondrosis, it is possible to take sticks a little shorter.
The Nordic walking technique implies the performance of rhythmic movements, similar to the movements of ordinary walking. It is necessary to move energetically and intensively, but at the same time it is natural. The arm and leg move synchronously. Step left foot is accompanied by a simultaneous swing of the left hand, then the same happens with the right side.
The sweep of the hand determines the width of the step. The more the wave of the hand, the wider the step with the foot. For weight loss, a wider step is more effective, since it increases the level of stress on the body. The body also does not stand still. Together with the movement of arms and legs, the shoulders, chest, hips and neck move. The tempo is selected individually. The only condition: it should be comfortable. Whichever speed is chosen, it will in any case be correct.
It is worth bearing in mind that Nordic walking with sticks will not give a lightning result. After a few first exercises, shortness of breath will disappear and you will feel a surge of strength and energy. During the first month of regular Nordic walking, the capacity for work and endurance of the body will increase. If previously there were frequent anxieties related to the heart and pressure, then right now the condition should improve significantly. After one and a half months of training, weight will slowly decrease. But the key to the success of Scandinavian walking is in constant training. After a year of regular classes, a serious result will be seen. The body will become slim and fit, strength and energy will be added.
The benefits and harm of Scandinavian walking are enclosed in a sense of proportion and individual characteristics of the organism. It is not recommended to engage in this kind of walking to people with heart failure, inflammatory processes in the pelvic organs, and bleeding during childbearing.