Nordic Walking
Walking with two special poles is an effective full-body workout (up to 30% more efficient than classic walking) that originated in Finland and has become a popular sport there. When Finnish cross-country skiers started using their poles in summer a few decades ago, they "invented" Nordic walking. They adopted the cross-country skiing movement for snow-free training. The sport of Nordic walking, which was little known in our part of the world until a few years ago, spread across Central Europe to Switzerland in the form of a wellness boom. Initially, this easy-to-learn, holistically effective and versatile form of exercise was only popular with top athletes. Increasingly, it has also captivated recreational athletes who want to exercise in the great outdoors.
Nordic walking is the sporty version of classic walking. It was discovered as an alternative to conventional endurance training because it works the entire muscular system and still allows movements that are easy on the joints. Gentler than running and yet more effective than walking, Nordic walking is not only suitable for improving basic endurance, but also for building up muscles and promoting coordination of movement.
In the army, Nordic walking is used as a form of group dynamic training that allows the sports leader to organise efficient training with a larger group in the great outdoors.
Application areas
Equipment
In addition to clothing adapted to the weather and terrain, you need (Nordic walking) poles of a suitable length. The upper arm and forearm should form a right angle (or body height in cm x 0.66) when the pole is held vertically and the body posture is upright. The optimum equipment is (although it is possible to achieve a great effect with less professional equipment):
Jogging shoes or special walking shoes
Extra lightweight special poles with ergonomic hand loops and pole tips with rubber attachments
Breathable and water-repellent clothing adapted to the weather (onion-skin principle)
Drinking belt
Possible rain cover (also breathable)
Possibly sunglasses, sun hat, sun cream
Technique
Stick use
Knee and ankle joints are relieved by the use of the pole and are therefore protected.
The pole rests behind the opposite heel
Pole tips always point backwards.
Tension in the upper body during the pole thrust, shoulders relaxed.
Vary the pressure on the pole to make Nordic walking more interesting
Step length
Long strides (diagonal stride or double pole)
Open your hands slightly at the end of the stick kick and loosen/relax.
Stepping technique
Lean your body slightly forwards
Roll the foot over the heel, push off with the ball of the foot.
Adapt your stride cadence to the terrain and your level of training.
Cadence is normally higher than for normal walking.
All-terrain incline: always slightly on your knees.
All-terrain incline: Lean body forwards more than on flat terrain, dynamic jump runs upwards.
Training recommendations
You should be able to talk to each other while Nordic walking. Ideally, the pulse should be 65-85% of the maximum heart rate or 12-16 on the Borg scale. If the maximum heart rate is not known, the following rule of thumb applies: 220 (women 226) minus age = max. HR. The Borg scale is divided according to the following reference values: 6-8 very, very easy; 9-10 very easy; 11-12 easy; 13-14 a little strenuous; 15-16 strenuous; 17-18 very strenuous; 19-20 very, very strenuous.
Scope and intensity: at least 20-40 minutes of brisk walking, 2-3 times a week (at the individual training heart rate). It is important to note that the training volume is increased first and only then the intensity. The volume can be increased by extending the distance or completing 3 training sessions per week instead of 2. The intensity is increased by walking faster or, for example, interval training, and/or by varying the terrain (hilly, steep, uneven).