Strength 123 :: Nordic Walking

WHAT IF THERE REALLY WAS A WAY TO BURN 30% - 50% MORE CALORIES IN YOUR WORKOUT? WOULDN’T YOU DO IT?

It is possible. Learn about the latest trend that has conquered Europe. Young, old, athletes, in shape or out of shape. Nordic walking or running and drills are for you.

Nordic Walking is for those of you who are already on a walking routine already, but would like to achieve more efficiency.

If you think Nordic Walking will be too easy for you then Nordic running and drills will be the right challenge for you to change up your training routine.

Read on to learn more….

WHAT IS NORDIC WALKING?

Nordic Walking uses specifically designed poles to engage the upper body during fitness walking.

The muscles most actively involved are the forearm extensor and flexor muscles, the rear part of the shoulder muscles, the large pectoral muscles, and the broad back muscles.

BACKGROUND OF NORDIC WALKING

Nordic Walking was first used as a summer training method for cross-country skiers.

This form of exercise was so effective that a Finnish sports equipment manufacturer, in conjunction with researchers in Sports Medicine and other fitness professionals further developed this into a fitness program for the general public.

Nordic Walking was first launched in Finland in 1997 and has rapidly increased in popularity. Today Nordic Walking is a well-known fitness sport for the entire family.

WHERE CAN YOU NORDIC WALK?

Nordic Walking can be done anywhere…in the city, in the country, in parks and on tracks.

HOW LONG SHOULD A NORDIC WALK BE FOR IT TO BE EFFECTIVE?

Nordic Walking should be practiced between half an hour and two hours at a time. The pace should be steady and the heart rate should rise to between 120 and 150 beats per minute.

Nordic runs and drills can also be practiced for between half an hour and one hour. Nordic runs and drills are challenging to your various energy systems.

In short, the intensity levels will be between 65% and 95% of maximum heart rate.

NORDIC WALKING… A GREAT FORM OF EXERCISE!

With Nordic Walking, the heart rate is 5 to 17 beats per minute higher than for normal walking. With normal walking, the average heart rate is 130 beats per minute, and with Nordic Walking, there is a 13% increase to an average 147 beats per minute.

• Energy Consumption increases an average of 20% when you use poles vs. ordinary walking without poles.(1) [Keep in mind that this number refers to walking and not running or other Nordic drills].

• Nordic Walking releases pain and muscle tension in the neck and shoulder region.

• The lateral mobility of the neck and spine increases significantly with Nordic Walking.

• Nordic Walking does not aggravate joints and knees.

• Nordic Walking reduces the load on knees and other joints.

• Approximately 400 calories per hour are burned with Nordic Walking compared with 280 calories per hour for normal walking.

• Poles are a safety factor for those with balance problems.

This kind of exercise is ideal for people with physical limitations such as injuries or heart conditions. (However, as with any exercise program, it is important that your doctor approve your exercise program prior to the start of the program).

Nordic runs and drills are ideal for individuals who are preparing for a biathlon, triathlon or marathon.

The use of the poles increases your VO2 capacity while performing the same time of exercise. Yet, your intensity levels will be varied so that you challenge your aerobic and anaerobic system.

1) Cooper Institute research, Research Quarterly for Exercise and Sports 2002 publication.

EXAMPLE OF A NORDIC WALKING EXERCISE

Warming Up:
Nordic Walking incorporates exercise in a natural environment, breathing in fresh air and moving over varied terrain.

Warm up through primal movement patters to prepare you for the activity to come. Dynamic or static stretching should become an integral part of each training session.

After returning from your Nordic Walking we recommend cooling down with a few stretching exercises involving all the main muscle groups.

Always stretch gradually and within a comfortable zone. Do not overextend your stretches. Hold each stretch for at least 30 seconds, increasing the degree of stretch as the muscle allows. Relax the stretch gradually and then repeat.

Forward and Back Squats Target the Thighs and Gluteus:
Stand with feet apart at shoulder width and with knees and toes facing forward. With both poles together, hold one end with your left hand and the other end with your right hand with knuckles facing forward.
 
Raise the poles to your shoulders, either behind your head or in front of you, at shoulder height.

Squat down at an angle of about 90 degrees (heels on the ground) and straighten up again. You can add a push up on the pole straightening your arms either as you squat down or as you straighten up.


2008 Spring Nordic Walking Clinics in New York City

Where:
Beginner clinics will be held Saturday or Sunday in Central Park at 9:00 am.
Advanced clinics depending on participants.

Participants:
Clinics are limited to 4 participants and space is filling up. We will provide you with the poles for a rental fee of $10 for your first session.
 
Cost:
The clinic will be 60 minutes and $35 per participant.

Sign up:
Please call us to register at 212 750 3696 or contact us for further information.

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Choosing and Buying Your Poles

All of our walking pole models deliver world-class performance, value and quality!

Anywhere you walk you can get more enjoyment and results by Nordic Walking. Every one of our models now offers all of these features:

Exclusive Cushiongrip™ “boot-shaped” rubber tips which fit over hardened carbide-tipped tips and provide a soft, cushioned landing and excellent traction on any stable natural, or paved surface

Aluminum alloy shafts – Our extremely strong and super lightweight aluminum one-piece and two-piece telescoping alloy shafts are designed to provide superior vibration dampening and world-class overall performance.

ERGO /SC grips- The exclusive design of our ergonomic strapless grips provides unparalleled and unrestricted comfort and eliminates the need for complicated, uncomfortable and potentially dangerous straps.

Hardened tungsten-carbide-tips – for sure grip on any unstable surface from loose gravel to glare ice

 A 5-star rated 31 minute Instructional video (in DVD) and a 48 page printed Instruction Manual and User’s Guide.

Two OS2 Series 2-piece Telescoping Models

One OS2 Fitness Trekker version for fitness walking exercise in civilized environments, and another OS2-AT/S all terrain/all season version well suited for even the most extreme conditions and the most adventurous spirits

Telescoping adjustability provides maximum convenience and versatility for home or travel, for growing children, for family members or friends who want to share a single pair of poles

These telescoping models adjust precisely and easily to fit users between 4’-2” and 6’-2” (An XL version of both OS2 series poles is available to fit users up to 6’-8” for an additional $10)

OS2 Fitness Trekker $89.95/pr

The OS2 Fitness Trekker poles deliver world class Nordic walking performance and excellent value and quality with extremely effectively vibration dampening and whisper quiet operation! The two-piece telescoping versions offer these additional features... BUY NOW

OS2 - AT/S Fitness Trekker - All Terrain, All Season Model $99.95/pr

This OS2-AT/S all-season, all-terrain model is a full-featured Nordic walking and trekking pole which deliver world class performance, value and quality with extremely effectively vibration dampening and whisper quiet operation! They offer these additional features...  BUY NOW

ACTIVATOR™ Medisport Edition™ $99.95/pr

Our newest telescoping model, the ACTIVATOR, was designed primarily for physical therapists and other medical specialist who requested that we have a locking mechanism on an adjustable pole that would work better for people with limited hand strength. BUY NOW