Guide to Nordic Walking or NORDIC WALKING: tips, equipment and how to get started.
The nordic walking o Nordic walking is an activity - a form of walking, as its name suggests - that has become popular all over the world, although it was originally only practised in countries such as the United States, Austria, Germany and Finland. There are now many of us who frequent parks and trails to the rhythm of our walking poles.
More and more people are taking up this sport, considered by many to be one of the most wonderful sports because of the benefits it brings both physically, mentally and in terms of coordination.
It is important to note that from the beginning it was not considered a high-level sport, so its execution was only on smooth and very easy to tackle surfaces; but after its evolution, there are those who practice on mountainous terrain.
Whatever the modality, the important thing is that you enjoy the ride, while exercising your body.
Nordic Walking: what is it?
Especially for good weather, the Nordic Walking Nordic walking is a sport that consists of walking with the help of poles. These poles are similar to those used in skiing and allow the upper body to work, while helping to propel oneself, completing the exercise.
Nordic walking began to be practised by cross-country skiers in the 1930s during their training in the summer and autumn seasons, in order to reach winter in good physical condition for the intense training.
Towards the end of the 20th century, specifically in 1997, the so-called Walking with poles was introduced in Finland. The particularity was that the poles were adapted and a support system was developed, which allowed a new technique to be developed.
It is a sporting discipline that exercises 90% of the muscles of the human body, i.e. it tones the arms, shoulders and trunks through the use of poles and, obviously, the lower limbs, by subjecting them to extensive walking.
A plus point is that it can be practised in natural settings by people regardless of their physical condition or age.
You may also be interested in:
- The best clothes for Nordic walking: how to choose the right one >>>>.
- Suitable footwear for Nordic walking>>>>>.
The technique of Nordic walking
The practice of Nordic walking has, like any sporting discipline, a certain technique. The most commonly used techniques in Nordic walking are the ten-step methodology, the original and the Alpha 247The two are slightly different from each other.
The performance of each person in this activity will depend on the handling of the techniques that this discipline entails, that is to say, on the Nordic walking technique.
In the following video you can see how to use Nordic walking poles in an appropriate manner.
The ten steps
This methodology is governed by the principles of natural and correct walking, correct body alignment, core stability, the use of abdominal and back muscles and the use of poles in a similar way to cross-country skiing.
Original
This technique, endorsed by the World Original Nordic Walking Federation, is very similar to cross-country skiing. It also combines Nordic walking with other muscle strengthening, stretching and stretching exercises.
Alpha-247
It sets out the basic form of walking, which can be learned with a few days of guided training.
It is a variant of the Original technique. It owes its name to the four points on which it is based:
The four letters:
- (A) refers to walking upright,
- (L) with Long arms,
- (F) forming a triangle with the stick and
- (A) by adjusting the pace.
A of Walking upright, keeping the spine erect to improve back health, L Long arms, making sweeping movements that allow the muscles of the arm and trunk to work perfectly, F Form a triangle, resulting from sticking the pole at an angle of about 60 degrees, combining support and training, and finally, A Adapt the pace, adapting the length of each step to the situation.
It is important that you take into account the following recommendations in order to carry out this activity in the most optimal way:
- It is essential that you maintain the right-hand column in a natural way. Good posture is essential in Nordic walking.
- You must keep the breadth in your armsThe lengthen them as much as possible when you are stretching and contract them when you are swinging on the move. Try, as much as possible, to keep the arm relaxed.
- You should bear in mind that the support point of the baton must be equal to the gravity point of the body, this will allow better displacement.
- Pay attention to the length of the steps. They should be neither too long nor too short. Experts say that the length of the steps will depend on the stretch of the arms.
Nordic Walking Poles
The essential tool: the walking stick, which must have a special design. At the top, it should have a hook for a better grip on the hands and thus become a kind of extension of the arms.
The special design of the nordic walking poles The bottom part of the shoe should be pointed, preferably with a rubber, whose function is to absorb shocks and prevent you from slipping while walking.
In addition, both clothing and footwear must be adapted both to the terrain where this discipline is being practised and to the weather conditions that will be encountered.
Benefits of Nordic walking
Nordic walking or Nordic walking also has an impact on health, and it is that improves the cardiovascular system and increases cardiorespiratory endurance. It also helps with back, neck and men's pain. It is said to prevent injuries and other illnesses. Incredible as it may seem, optimises mood and strengthens the immune system. It has been used for its benefits to help people who have suffered from breast cancer. It also helps to combat other ailments such as osteoporosis, as it strengthens bones and, in turn, protects the arteries.
Similar to other endurance sports, the regular practice of Nordic walking has positive effects on the human body.
- Improves the 90% of the body's musculature.
- Improves the aerobic capacity.
- Increases oxygen consumption.
- Improves physical endurance.
- Improves psychological resilience.
- It slows down the ageing process.
- Strengthens the immune system.
