Nordic walking
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Nordic walking, also known by ski walking, pole walking or fitness walking is a sport consisting in walking with modified ski poles.
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 dry land training for competitive Nordic skiers. Trekking poles have also helped backpackers reduce the stress to their knees and backs for many years. Nordic Walking first became widely popularized in Europe, starting in Finland where it was known as sauvakävely, "pole walking". Specialized Nordic Walking poles have comfortable straps, removable rubber tips for pavement, hardened steel tips for use on trails, the beach, snow and ice. Today over 7 million Europeans are walking with Nordic Walking Poles.
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 walk 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 correct length and proper form[1].
Benefits
Compared to regular walking, Nordic walking involves applying force to the poles with each stride. Nordic ski walkers can use more of their body (with greater 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.
Equipment
Nordic Walking poles of correct length are about 70% of the height of the user. Shorter or longer poles may put added stress on one's back and diminish the positive benefits of walking with correct-length poles. Note that Nordic Walking poles are significantly shorter than recommended length cross-country ski poles for nordic ski walking. Real Nordic Walking straps are required to experience true Nordic Walking.
The main difference between Nordic Walking poles and trekking poles is that Nordic walking poles have both durable metal tips (for snow, ice, trail and beach) and removable rubber tips for pavement and other hard surfaces. Specialized Nordic Walking poles are equipped with special straps that enclose the hand (kind of like a fingerless glove)- allowing force to be applied without gripping the poles. They are available in models made from lightweight aluminum, carbon fiber, and composites, although it makes no sense to use these high-tech materials as the occuring forces on the poles are tiny and the weight has no impact.