Nordic Nordic Walking - Good Cardio
Today, many people are in search of non-drug means that can have a positive effect on their overall physical condition, strengthen the body, and Nordic walking with sticks helps in this, the benefits of which are indisputable.
Nordic walking was an invention of Finnish skiers who tried to stay in good physical shape between competitions.
A brief history excursion
Nordic Nordic walking has its roots in the 40s. The twentieth century, already then knew about the benefits of such physical education. She became an invention of Finnish skiers who tried to stay in good physical shape during the period between competitions. The athletes had the idea of regular training: walking on asphalt, but using ski poles, reminiscent of the classic walking in skiing.
Nordic Nordic walking is also known by the names:
Nordic walking is a set of consecutive movements of legs, thighs, arms and body, accompanied by the use of specially designed for this stick.
Nordic walking is a set of consecutive movements of legs, thighs, arms, and body, accompanied by the use of specially designed poles.
Having conquered Scandinavia, walking with sticks today is confidently gaining popularity in the countries of Central and Eastern Europe as a complex of recreational and rehabilitation physical exercises that have a healing effect on various organs and body systems.
Tip!Before you start doing Nordic walking with sticks, you should become familiar with its purpose, potential effects for the body, indications and contraindications. If you have controversial issues, you should consult a doctor for consultation.
Who is useful Nordic walking: indications for classes
Speaking about the effect of Nordic walking, the question naturally arises about the ratio of benefits and harm that Nordic walking with sticks can have on the state of the human body in general and its organs in particular.
Nordic walking with sticks has a positive effect on the musculoskeletal system
According to the recommendations of experts, the indications for Nordic Nordic walking are the following categories of people:
- with cardiopathology (including a heart attack);
- people at risk of cardiovascular diseases (including the elderly);
- with orthopedic problems;
- persons with disabilities, people with mobility problems undergoing rehabilitation (including those who have suffered a stroke);
- with balance disorders;
- are pregnant.
Tip! Sufferers of osteoporosis, as well as those at risk of frequent fractures, it is recommended to pay special attention to the possibility of using Nordic walking with sticks as a set of rehabilitation and therapeutic exercises.
Nordic walking with sticks has a positive effect on the musculoskeletal system. During the occupation of this sport, about 90% of the total number of muscle groups are activated.
During the occupation of this sport, about 90% of the total number of muscle groups are activated.
Nordic walking helps:
- correction and correction of posture;
- reduction and elimination of pain in different parts of the spine;
- increase bone density;
- strengthening the muscles of the back, abdomen, buttocks, thighs;
- training the legs, reducing the load on the knee joints.
Nordic walking has a positive effect on the cardiovascular system. Thanks to this type of physical activity, an increase in the heart rate occurs, the work of the heart and blood vessels improves, cholesterol splits, the level of blood supply to the brain increases.
For the respiratory system, Nordic walking is an effective way to expand the amount of oxygen consumption by the body, to increase the vital capacity of the lungs, especially for people who are absolutely contraindicated for health reasons.
Since Nordic walking helps burn 46% more calories than other types of walking, there is an increase in the body's energy expenditure and an acceleration of the metabolic process. Therefore, this type of physical activity is popular among people who are fighting with overweight, because it contributes to weight loss.
Nordic walking has a positive effect on the cardiovascular system.
Tip! Nordic walking is one of the best natural antidepressants. It has a beneficial effect on the nervous system. Replacing drugs for physical exertion is the key to calm, overcome stress, improve mood.
Nordic walking - physical education for the elderly
Separately, it is necessary to dwell on the determination of the level of benefits that Nordic walking with sticks can have on the general health of the elderly.
The obvious advantages of this type of activity are:
- low level of physical activity;
- lack of hard physical exercises.
In contrast to the fact that in the process of aging of the human body there is a decrease in the coordination of movements, in the Nordic walking the movements are natural. You do not need a special level of physical fitness to join the Nordic walking classes. The intensity of the load can be adjusted depending on the individual characteristics of the organism, its endurance, general condition, etc.
The intensity of the load can be adjusted depending on the individual characteristics of the organism, its endurance, general condition, etc.
Tip! If an elderly person who has decided to go in for Nordic walking is in any risk group, first of all he needs the advice of his doctor to identify the absence of contraindications to this sport.
About some risks and contraindications
Despite the benefits, the ability to have a positive therapeutic effect on the body, Nordic walking with sticks can have strict contraindications for certain categories of people, namely:
- had abdominal surgery in the recent past;
- suffering from hypertension or arrhythmia, cardiac, coronary insufficiency, anemia;
- suffered a viral, infectious disease, accompanied by fever.
Doctors recommend that people with serious recent injuries of the arms, shoulder joints, spine and legs accompanied by acute pain syndromes refrain from Nordic walking. Do not resort to physical activity and in the period of inflammatory processes of the musculoskeletal system.
Despite its benefits, the ability to have a positive therapeutic effect on the body, Nordic walking with sticks can have strict contraindications for certain categories of people.
Tip! After long breaks in Nordic walking, before returning to training, you should undergo a proper medical examination to find out if there are any contraindications to physical exertion during this period.
Secrets of skill
Before you start walking, you need to warm up using sticks. As an option, it can be common exercises with the slopes of the torso, squats, etc.
Tip! To avoid injury, do not start classes without checking the attachments on sticks. Only by making sure of the strength and reliability of the tool can you proceed to training.
During the Scandinavian walk should monitor their posture. The torso should be in this position: straight back, body slightly bent forward, legs bent. When walking, the spine should be pulled out as far as possible to make it straight.
Steps are carried out by rolling from heel to toe. The entire leg is fully involved - from the foot to the hip joint. Like skiing, when stepping on the left foot, the right hand with a stick comes forward.
The torso should be in this position: straight back, body slightly bent forward, legs bent
A necessary element to perform in Nordic walking is a uniform pace without acceleration. In this case, part of the body weight should be transferred to the arms with sticks, so that the knees do not overload, and the spine is also unloaded.
Breathing should be through the nose (inhale) and mouth (exhale).
Finishing the workout, it is rational to perform a small set of exercises for stretching all muscle groups, as well as breathing restoration.
To achieve a positive therapeutic effect from Nordic walking, classes should last about 30 minutes at least two or three times a week.
Tip! Doctors rehabilitators recommend rehearsing the basic pose of Scandinavian walking in front of a mirror. It should be in the form of three lines parallel to each other: one leg and two sticks: one in the hand held forward and the other in the hand pulled back.
Errors in Nordic walking: take into account and avoid
Errors in the Scandinavian walking is the root cause of the injury of this sport. There are such typical errors - deviations from the rules:
- too long step - increases the load on the tibial muscle;
- wrong hand work - placed too close to the body, or immobile, or not bend at the elbows;
- incorrect setting of the foot - the foot does not repel the surface;
- wrong, uncomfortable shoes.
Too long step - increases the load on the tibial muscle
Tip! When choosing shoes and clothes for Nordic walking, you should be guided by the key principle - maximum comfort.
The use of untested clothing and shoes should be avoided. You need to dress in several layers so that the air between the tissues creates the desired microclimate for the body.
Choosing walking sticks: what is important to remember?
When choosing sticks you need to pay attention to their length. The optimal length is calculated by a special formula for the groups:
- "sport" - a group of professionally trained people (growth multiplied by 0.7);
- "fitness" - the average group between professionals and non-professionals (growth is multiplied by 0.68);
- “health” is a group of untrained people who use Nordic walking as a way of rehabilitation (growth is multiplied by 0.66).
These formulas must be adhered to, as the incorrectly chosen length of walking sticks can cause an overload of the muscles of the back, ankles, and knees, which is harmful for the general physical condition.
When choosing sticks you need to pay attention to their length.
Tip! People with weak or sore feet should choose a longer stick, which will allow to transfer the main load on the arms and shoulders. Stick shorter optimal for people with cervical osteochondrosis, overweight, as well as those in need of recovery from injuries.
On the effectiveness of Scandinavian walking word of mouth
The benefits and healing properties of Nordic walking with sticks can be judged by the number of positive reviews that can be found in numerous forums, on the pages of fans of the "new type of fitness."
Larisa, 70 years old: "There is nothing particularly difficult in the technique of Nordic walking; people of all ages and those who are not used to serious physical exertion or are not recommended by doctors for health reasons can do it with pleasure. Pleasure is intertwined with great benefit - cardiovascular training, improvement of the muscular system, and therefore all the internal organs. "
Anna, 60 years old: "I am a diabetic with experience. I started walking with sticks, I noticed that sugar went down. Now I walk with even more pleasure, my mood is wonderful! My dream is to live without pills! After all, thanks to walking I began to drink less medicine."
Elena, 53 years old: “The weight imperceptibly approached 99 kg. All attempts to lose it with the help of diets and physical exercises did not succeed. Together with my husband two months ago, they started to do Scandinavian walking. Within a month of walking, they dropped 5 kg.”
Before you start walking, you should warm up to tone your muscles.
Galina, 41 years old: "My legs started to hurt, they feel chilly, they crunch, they ache, they ache, sometimes in the feet, then in the knees, then they pull my muscles. I found a very strange Nordic walking. I feel great, my legs are running, and life in general has improved, I have in mind the body. "
Anna, 34 years old: "This sport is not only for the body, but also for the soul, we are engaged in the whole family. Walking is very useful for all muscle groups, but you need to walk exactly. First you need a warm-up, as in any sport, to warm up your muscles and then it was not painfully painful. And then observe tactics: the left hand is the right leg and vice versa. "
Tatyana, 30 years old: “At first, an unusual sport made me puzzled, but I quickly“ got involved. ”I’ve been engaged for two months, during this time I lost 5 kg without diets and gym. I am very pleased with the result. I will continue.”
Maintaining a healthy mind in a healthy body is the work of each of us. Knowledge of the theoretical aspects of Nordic walking with sticks and its practical positive effect will be a guide and incentive for us in this important matter.