Don’t overthink it: the cadence of your arms, legs, and body are like those used in normal, vigorous walking. The great thing is, no matter your size, it’s DO-ABLE! If you are walking on pavement, use the attachable rubber pads that cover the bottom of the pole. It is a very popular training technique for cross country skiers and involves stressing the entire body ensuring a full-body workout. Anyone can do Nordic pole walking, but there are particular benefits for older women. You won’t be able to get on the pole and start without a good physical fitness program to help you build muscles. Start with 1 set, working up to … My walk felt more challenging heart-rate wise — and more interesting My first walking pole excursion felt awkward and silly. Next, snap in: slide the straps over your wrists and grip the pole lightly. Pole got me to do all the pain-in-the-ass gym stuff that I now love.” We asked Mays to show us the best pole-inspired moves that’ll help you build strength and confidence—no pole required! Get started with this guide on gear, proper technique, and pole-walking location and workout suggestions. The first step when pole walking is to gather your gear. Next, to check your form, strap on the poles if you haven’t already and let them drag behind you at about a 45-degree angle as you walk. These rubber pads should come with your Nordic walking pole, so double check that they are included before you purchase. Pole Walking (also known as Nordic Walking) isn’t new – it’s just relatively new to North America. And it’s fun! Push the poles through each step, applying more pressure to your plant (the feeling is like “launching” or “boosting” yourself with each step). Scand J Med Sci Sports 2012;22:e70-8. Published June 20, 2011 . Walking poles help you maintain proper posture, especially in the upper back, and may help to strengthen upper back muscles. Muscles are the key to completing any pole move. Pole Walking is a rhythmically, energizing form of walking that includes using a specially designed pair of walking poles that helps you (with less effort) incorporate your entire body rather than just your lower body. You’ll feel force on the strap. Want to intensify your walk? Nordic pole walking is a workout that, when done properly, exercises 80 percent of your muscles. Descendants of the common walking stick, trekking poles are usually used by hikers for the same reasons — to provide some rhythm to their walking pace and for added support.On flat, smooth terrain they really aren't necessary although using them can increase the exercise a hiker gets from the trip, as well as increase the speed. But I still wanted to see if the addition of walking poles could really spark excitement about walking sans destination. This form of exercise originated in Finland, and it has long been popular throughout Scandinavia and the U.K. Often used for cross-country ski training in the off-season, Nordic pole walking is now popular with people all over the world as a simple-yet-effective form of exercise. I'm presuming you're talking about what Europeans call Nordic Walking Poles, rather than the hiking poles. Telescoping poles are “one-size fits all” and are more transportable. 98. Pole Walking originated back as the 1930’s, when the cross country ski coaches of Finland were struggling to keep their athletes in peak performance during the off season. Nordic pole walking is a year round activity. Start by holding your poles lightly (don’t grip them too tightly). It basically turns a simple walk around the block into an efficient, effective, aerobic total-body workout. Trekking poles, on the other hand, are designed for use on trails and uneven terrain. It’s raining here (again) and it’s supposed to start snowing in a couple of hours……and all I can think about is getting back out there with my Poles! 4.7 out of 5 stars 122. Thanks for sharing! But unlike walking, your stride is determined by the range of your arm movement – your stride will follow. 2 Fritschi JO, Brown WJ, Laukkanen R, Uffelen JGZ. This simple action is the basic reason and source for all the benefits we talk about. Whether on a sidewalk or a hiking trail, walking poles will: Walking with poles is an exercise that is easy on the joints and gives you a great workout. From top to bottom, this basic exercise, which most of us learned long ago, is one of the healthiest activities we can participate in! See more of Nordic Pole Walking Fitness on Facebook Get started with this gui Nordic Pole Walking includes all four types in one simple walking exercise that can be worked into anyone’s busy schedule. It can also improve balance and reduce neck pain. It’s a total body workout that’s fun and that encourages a sense of adventure since it can be done everywhere from parks and roads to hiking trails. FREE Shipping. Walking may be the simplest way to work out. Very cool!!!!!!! The lower body gets the benefits of traditional walking or speed walking, and the poles work the upper body. Walking poles can help improve posture and balance, reduce joint pain, and improve mood and confidence. Walking poles began to appear in the news in 1988 but are still relatively uncommon. To sculpt your lower body, do these simple strength moves 3 times a week. Pole Walking is a rhythmically, energizing form of walking that includes using a specially designed pair of walking poles that helps you (with less effort) incorporate your entire body rather than just your lower body. As you get comfortable with planting, add pushing. It’s low impact by nature, it’s fun to do, and it keeps you outdoors, making it an ideal form of exercise for anyone from out-of-season skiers to those recovering from injuries. Res Q Exerc Sport 1997;68:161-6. Boost Your Workout With Walking Poles. Over 50% more muscles are engaged than walking without poles. Nordic pole walking improves cardio-respiratory fitness, especially in older adults for whom resistance training or high-impact sports are not ideal. Now you’re ready to get going! Some Bonus Benefits Of Nordic Walking! There are two sorts of walking poles which are used quite differently. Practice your pole walking technique near home in a park or on a paved road, getting used to the natural rhythm of pushing forward with the poles, then letting the poles drag behind you until you lift and plant them again. One-piece poles are generally stronger and lighter, but they must be matched to the user. Nordic pole walking uses both the lower and upper body muscles. Walk with the poles alongside you moving in opposition to your legs. What's more, studies show that pole walking helps reduce blood pressure, regulate heart rate and improve oxygen consumption — all critical for a healthier heart. The core is also engaged as the walker thrusts forward with the poles. $79.98 $ 79. Sneak in other exercises.Midway through your walk, "stop to do some jumping jacks, a … Pole walking targets arms, abdominals, waist, chest, bottom, hips and thighs.A side benefit? Ski pole -Thin handle with strap, one size, no anti-vibration & steel tip Hiking poles: Thin handle with strap, turning lock system & steel tip Nordic walking poles –Thin handle with strap, turning lock system & boot shape tip Urban Poling - copyright. Nordic Poles are held at roughly 45 degs angle, the tips remain behind you and they are used with a … 4.4 out of 5 stars 4. Nordic walking is similar to regular walking except you take slightly longer strides, use your poles to take some of your weight and to provide a modicum of additional thrust. What is Nordic Pole Walking? You’ll still plant at that same 45-degree angle backward, with your elbows close to your body and your arms straight and relaxed. You can enjoy the benefits of increased upper body strength and improved balance by adding walking poles to your daily walk. Published June 20, 2011 Updated June 20, 2011 . I feel COOL! 6 Pole Exercises for Beginners. Nordic Academy does not accept any responsibility for an individual suffering injury, illness, stress, or other incidents arising from their participation in Nordic Walking, the use of Nordic Walking equipment or from any information contained in this or related websites.