Decor 19

Probably, each of us has seen people with special sticks on a walk. This is scandinavian walk, one of the simplest, most accessible and pleasant types of physical activity. However, unlike ordinary walking, it involves a number of special steps and techniques, thanks to which the load is placed on different parts of the body.

When walking with the ropes, almost all the muscles of the upper part of the body are used, which are almost not used during the day (at least during normal walking). In particular, the muscles of the shoulder girdle, back, press, chest, etc. 

This type of physical education increases endurance, which is necessary for people with health problems and professional athletes. Restores mobility and a full life after injuries of the musculoskeletal system.

Scandinavian walking is  a great idea during a vacation in the Carpathians, because the mountainous area has its own characteristics. If you can burn up to 400 kcal/h in an ordinary flat area, then Nordic walking in the Carpathians allows you to burn up to 600 kcal per hour.

KYIVSKA RUSS - a modern hotel in Skhidnytsia. Tourists are welcome here at any time of the year. In the institution, you can rent poles for Nordic walking and experience its benefits. And if you add clean mountain air and wonderful views, the effect will be simply impressive!

What is Nordic walking?

Scandinavian walking (often called Finnish) has an interesting history. More than 90 years ago, Finnish skiers were looking for a way to stay in shape during the snow-free period. Then they began to put skis on sneakers, but left the poles so that there was a load on the hands.

So, Nordic walking has a number of health benefits. It is recommended for those who want to maintain good physical shape, improve metabolism, lose excess weight, adhere to healthy lifestyle. Just one hour of Nordic walking, and you can burn up to 700 calories per hour. And not only. It strengthens the body, increases endurance, has a positive effect on the work of the heart and lungs. It is recommended for depression, nervous system disorders, vegetative-vascular dystonia.

The main attribute for Nordic walking is trekking poles. Outwardly, they resemble skis, but differ in height and length. This allows you to move the load.

In general, this is an excellent method of improving and strengthening the body, and at the same time, it is an excellent method of rehabilitation.

What does Nordic walking treat?

Scandinavian walking useful for everyone - both young and old. It can be practiced in order to maintain muscle tone, in the period after injuries during rehabilitation, because it creates a small load on the joints. It has the following health benefits:

  • Nordic walking involves a large number of muscles. In addition to the lower part, athletes also work with the upper part of the body (shoulders, back, arms).
  • During walking, the muscles of the shoulder and back are strengthened. After a while, you will forget about back pain and discomfort. And the posture will be better.
  • Improvement of metabolism. Regular classes allow you to improve metabolic processes. It promotes weight loss.
  • Positive effect on the cardiovascular system. This kind of sportexcellent prevention of cardiovascular diseases. The heart becomes more durable, and the blood vessels are stronger.
  • Rejuvenating effect. Walking in the fresh air has a positive effect on appearance, cells are saturated with oxygen. Facial skin looks better.
  • Good mood. When walking in the fresh air, the level of endorphins in the body increases, this has a positive effect on mood and general well-being.

Nordic walking technique

At first glance, this type of physical activity is very simple. But even here there is a technique of execution. And it is worth knowing that classes bring both benefit and pleasure the rules of Nordic walking and adhere to them.  

Training begins with a warm-up: 5-15 minutes of simple exercises are enough to warm up the body. After warming up, you can start walking.

Do not forget a few main points:

  • When walking, follow a natural rhythm.
  • You don't just need to rearrange the sticks, you need to lean on them.
  • In the upper position, the arm should be bent at an angle of no more than 45°.
  • In the lower position, the hand goes freely back.
  • Arms should work from the shoulder, not from the elbow.
  • Steps should be rhythmic, heel to toe.

How to choose poles for Nordic walking?

For Nordic walking classes, you need special sliding pegs that are easily adjusted to a person's height. This is a spring that absorbs the shock when it hits the ground. At the same time, it makes it impossible to put a large shock load on the hands. Thanks to the sticks, you can easily overcome even a long distance.

Strength, lightness and readiness to withstand any load are the main requirements that the sticks must meet Scandinavian walking. When choosing sticks, you should pay attention to:

  • The material from which the sticks are made. Many brands use aluminum, it is light and strong, and has a long shelf life. You can buy carbon sticks, they are also light and strong.
  • Weight. Light sticks allow you to maintain speed and balance. This is relevant for long-distance training. The average weight of the sticks is from 300 to 400 g.
  • Length. It should correspond to a person's height. So, if your height is up to 165 cm, then you should choose a 105 cm long stick. For height from 166 to 170 cm - 110 cm. And if your height is over 190 cm - 135 cm.

When choosing sticks, you should take into account their ergonomics and the presence of a lanyard loop. It allows you to quickly intercept sticks and lean on them when moving back.

It is also important to pay attention to the convenience of the handles and loops on the stick. The handles help the hand not to slip, and also reduce the stress on the wrists and elbows.

So that classes bring only positive emotions, it is worth choosing the right clothes and shoes. Clothing should be of high quality, comfortable, and suitable for the season. And the shoes must have a flexible sole and provide reliable grip on the track.

What are the benefits of Nordic walking?

Often asked, what are the benefits of Nordic walking. It is in particular demand, because it has a number of advantages:

  1. This is the best sport for people who have a sedentary job and an inactive lifestyle. Regular walks with sticks will perfectly tone the muscles and prepare the body for more intense loads.
  2. Scandinavian walking allows you to strengthen the muscles of the press, back, arms, and buttocks. Regular classes improve posture, coordination of movements.
  3. Unlike running, Nordic walking with poles does not apply impact pressure. Therefore, it is recommended for people who are overweight and suffer from joint diseases.
  4. Walking in the fresh air improves sleep, helps to get rid of depression, and has a positive effect on the state of the nervous system.
  5. The class is useful for people suffering from bronchial asthma. After all, walking helps to increase the volume of the lungs by 30%.
  6. More than 90% muscles are used during the Nordic walking technique. And during the usual - no more than 70% muscles.
  7. Regular class from Nordic walking helps strengthen heart vessels, lowers blood cholesterol, normalizes blood pressure, metabolism, and bowel function, helps the body get rid of toxic substances faster. This is an excellent way to prevent hypertension, coronary heart disease. In addition, it is a proven method of combating overweight 

In general, Nordic walking has practically no contraindications. And you can walk with sticks even when any other physical activity is prohibited.

The main directions of Scandinavian walking

Specialists distinguish the main three directions of Scandinavian walking. It is amateur, sports and therapeutic.

Amateurs master the technique, because it is more useful and safer than just a long walk. But some do not worry at all about counting steps and kilometers.

Sports direction is chosen by people who have a specific goal. Often this is a desire to have a toned figure, to increase the endurance of the body. Here it is important to monitor the level of load and strictly adhere to the training schedule, counting kilometers.

Nordic walking can have a therapeutic effect, and this is not a myth. It is often recommended to those who have had various injuries or joint damage. In addition, many athletes begin rehabilitation specifically for Nordic walking. The level of load gradually increases, and later the athlete can return to previous classes. Also, today there are diseases for which regular Nordic walking is simply a lifesaver. In particular, these are cardiovascular diseases. 

Doctors recommend Nordic walking to elderly people with arthrosis and arthritis. And not only. This is a useful activity for people of different age groups