You may have heard about Nordic walking, but what exactly does that mean? The term refers to a less influential but focused gait style that uses poles to move oneself forward.
Author of a complete guide to Nordic walking Nordic walking UK “Nordic walking uses two specially designed poles and a specific walking technique, so it’s a way to get your whole body involved every step.”
We already know how useful walking is as a form of fitness. But how is Nordic walking different? What are the health benefits? And how long should you do it? To discover everything you need to know about the exercise, we conducted a survey, asked an expert a question, and put together all the information.
What is Nordic walking?
According to Stewart, Nordic walking dates back to the mid-20th century, when it began as a summer training regime for cross-country skiers. However, it wasn’t until the 1990s that it was established as an athletic program in Finland. Since then, Stewart says Nordic walking has been adapted to become a more comprehensive form of body conditioning.
“I have the same training as swimming,” says Stewart. “It works in all the major muscles. It’s also much more ergonomic than running, not only removing weight from the joints, but also working on the upper body.”
How can I learn the art of Nordic walking? “It’s all about swinging your arms from your shoulders and planting poles diagonally to get propulsion forward,” says Stewart.
according to Physical Therapy Scientific Journal (Opens in a new tab)The main purpose of using poles is to utilize the muscles of the upper limbs, which are not normally used for walking, to “adjust the body’s energy expenditure so that it can promote high intensity exercise with minimal effort. It is believed to be that. ” For this reason, Nordic walking is sometimes described as running hard without giving a big impact.
What are the health benefits of Nordic walking?
There are many health benefits that can be gained from Nordic walking. Here are some:
1. It enhances your athletic performance
Studies published in International Journal of Sports Medicine (Opens in a new tab) We investigated the effects of the Nordic walking program and the walking program for obese middle-aged women over a 12-week period. Interesting results were obtained.
After a 12-week program, researchers discovered: “Nordic walking activities in obese women can increase exercise intensity and adherence to training programs without raising awareness of efforts that lead to improved aerobic capacity.”
But why is this? According to Stewart, “Nordic walking can help you avoid putting weight on your lower body joints, and Paul will support you and provide you with propulsion, which will make you feel better. You’re bringing in other body muscles, so you’re working harder. “
2. It increases oxygen intake
Nordic walking can be a less influential exercise, but that doesn’t mean it doesn’t bring great value to its spending.
and Article published in American Journal of Preventive Medicine (Opens in a new tab), Researchers have found that Nordic walking increases the maximum measured value of VO2 (the amount of oxygen breathed when exercising as hard as possible) by about 11% to 23% compared to active walking without poles. I found that. The more oxygen you inhale, the more energy your body can use. Generally, the higher your VO2 max, the better your fitness.
3. It builds strength
According to research Asian Nursing Research (Opens in a new tab), Nordic walking “helps people use all the muscles of the upper body, not just the lower body.” result? “This may help reduce the load generated during walking and increase muscle strength,” the researchers conclude.
Stewart agrees. “In its raw form, it uses 90% of its major muscles, so Nordic walking is difficult to learn as well as maintain. It moves all the big muscles, such as the legs and buttocks, to engage the core. I also use my shoulders and arms, “she says.
4. Improve balance and posture
In 2021, Health care (Opens in a new tab) Examining the effects of Nordic walking on spinal posture, he concluded that “Nordic walking training programs may improve upper and lower body strength and balance.”
5. May burn more calories than walking
like Walking on a treadmill will help you lose weight, Nordic walking can also help you lose weight. A Review published in American Journal of Preventive Medicine (Opens in a new tab) The short-term benefits of Nordic walking compared to active walking without poles were found to include an 18% to 22% increase in caloric expenditure.
6. Enliven your mood
Much has been said about the uplifting effects of the outdoors.And as stated in the journal Psychology Frontier (Opens in a new tab): “Closeness to green spaces is associated with lower levels of stress and reduced symptoms of depression and anxiety.” As long as you are Nordic walking in a scenic location, you may feel better. I can do it.
Stewart adds: “It has the benefit of boosting your mood outdoors and in nature. It’s a rhythmic movement and you can really be attentive when doing it.”
What equipment do I need for Nordic walking?
One of the best things about Nordic walking is that it doesn’t require a lot of equipment. In addition to excellent walking shoes, Stewart said: “You need two poles with Nordic walking straps like push-in gloves, or some of the latest model poles have ergonomic handles, whether in urban or rural areas. You can do it anytime, anywhere. “
How long do I need to do Nordic walking?
“As much as possible,” says Stewart. “If I can do 20 minutes a day, which is better than any other form of fitness I’ve come across, I can say I’m in good shape overall.”
What is Nordic walking? | Live Science
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