Maximum result with minimum effort. Nordic walking with sticks can boast of such indicators. Nordic walking for weight loss or recovery submits to people of all ages, height or fullness, cheerful and gloomy, in any weather and season. There are many indications and a limited number of contraindications for Nordic walking, you just need to buy walking sticks and master the technique, and all fitness. This type of activity is gaining more and more popularity, although in the last century skiers knew about it and began to use it for the purpose of training outside the season.
What is Nordic walking, technique
Nordic walking originated in Finland and was originally a simple exercise for skiers who wanted to be in shape even out of season. Therefore, when there was no snow, professionals imitated the movements of skiing, while the skis were stored quietly at home, and only sticks were used to support the hands. This technique of physical training spread quickly, especially among pensioners in Europe, and reached its peak in the 70-80s of the last century, gradually reaching us.
Anyone can do Nordic walking, especially for patients who have disorders of the cardiovascular system and the heart cannot withstand a heavy load. Nordic leisurely walking is also recommended for people with spinal dysfunction, osteochondrosis, hernia or protrusion of the disc of the spinal column. If there is no strength for heavy physical exertion in the gym, then Nordic walking for weight loss is best suited, neither physical training nor strength exercises are required for classes. You need a positive emotional attitude, equipment, a desire to move to the joy of yourself and others. Nordic walking trains almost all the muscles needed to lose weight.
Weight loss does not happen immediately, because the process of burning fat goes through a natural process and at the same time the muscles of the arms and forearms, legs and abdominals are trained. You can choose the time for training and the area yourself, therefore, in addition to a positive effect on health and well-being, the body is enriched with oxygen and charged with energy from the surrounding nature. It is best to practice in a park or in a forest, near a pond. Walking can be mixed with breathing exercises.
Nordic walking is recommended for the elderly, when it is essential to keep your body in shape. Even diseases such as arthritis or arthrosis of the joints (knee or hip) are not terrible for Nordic walking, because here the sticks in the hands facilitate movement and distribute weight. It's like two extra legs.
The technique is simple: the back should be straight, the head looks straight ahead, not under the feet. When we start walking, the right leg works together with the left hand, and the left leg with the right hand. When moving, you should lean on a stick to distribute weight and squeeze in your hands. When the foot changes during a step, one hand weakens and relaxes, while the other hand tenses and squeezes the stick, leaning on it. Keep a moderate, measured pace so that you can easily talk while walking without stuttering or panting. You can do it every day for 30-40 minutes, or three times a week for an hour. Nordic walking for weight loss will begin to show results after three weeks of training and it is possible to lose about 3 kg: slowly but effectively.
Nordic walking equipment
Nordic walking requires only one thing: poles for support. These sticks can be purchased at any sporting goods store. They are different from those sticks, their ancestors, which are used for skiing. Walking poles are made of aluminum or carbon fiber, other materials that make them easy. They are also shorter than ski ones, they are selected according to the height of a person. The tips can be replaced with spikes when walking on ice or snow, or a special rubber heel is attached for walking on asphalt. On your feet, it is advisable to purchase comfortable shoes, for example, sneakers.
How does Nordic walking work for weight loss and recovery
The spine is the least affected during Nordic walking, the support is moved to sticks. Walking is suitable for training or strengthening the musculoskeletal system, for training the cardiovascular system. While walking, blood circulation increases, and the pulse accelerates by 15 beats per minute. This type of training is also recommended for ventilation of the lungs, as pulmonologists say. According to recent studies, Nordic walking for weight loss allows women to lose about 18% of calories, and men – 21% calories.
Such indicators do not put the body under stress when there is an active fitness for effective weight loss. Nordic walking allows you to combine pleasant walks in the fresh air with beneficial workouts for your body. And it doesn't matter how old you are, the main thing – tangible results.
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