Nordic Walking

The appearance of walking with sticks can be counted from antiquity, when shepherds and pilgrims used sticks as an aid in difficult terrain. In medical institutions, sticks have also long been used in physical therapy . A version closer to the modern incarnation, circa 1940, is associated with professional skiers in Finland , who sought to keep fit outside the ski season. They figured out to train without skis, using cross-country skiing ^[4] .

The primacy of describing walking with sticks as a separate sport is disputed by Mauri Repo (article “Hiihdon lajiosa” in 1979 ^[5] ) and Marco Kantaneva (article “Sauvakävely” in 1997 ^[6] ). The principle of walking with sticks is based on the summer exercises of skiers and contains the first descriptions of movements: how to perform them, the anatomical and physiological reasons for doing this sport, and which sticks are needed for this.

In 1988, Exerstrider ^[7] introduced walking sticks and described walking techniques in the United States. This species has little in common with modern walking with poles: the poles are very heavy and resemble trekking poles with a simple hand strap (later without a strap). Coming from different sports (skiing and mountaineering), these types are fundamentally different in technique.

In 1997, Exel Oyj manufactured and launched the first walking poles ^[8] . The term “Nordic Walking” was created and became known thanks to Exel Oyj marketing in 1999.

At the end of 1997, the newspaper organized the first stick walking courses in different parts of Finland. 50,000 marks were invested in the project, all places are occupied. By the end of 1998, about 2,000 mentor teachers had been trained, and a boom had begun that spilled over into other countries.

In the late 1990s, walking with sticks grew into an independent sport. Later, the practice of such walking penetrated into Germany and Austria under the name "Nordic Walking." In 2000, only these three countries were members of the International Nordic Walking Association (INWA) with headquarters in the Finnish city of Vantaa . Now this organization includes more than 20 countries, and instructors conduct training in another 40 countries ^[4] .

According to a 2004 study by Suomen Gallup and the sports community Suomen Latu , there were 760,000 stick walkers in Finland.

• Nordic walking activates not only the muscles of the legs, but also the muscles of the upper body ^[9] .
• Burns up to 46% more calories than regular walking ^[10] .
• Reduces pressure on the knees and spine when walking.
• Improves the functioning of the heart and lungs, increases the pulse by 10-15 beats per minute compared with normal walking. ^[eleven]
• Helps climb the mountain.
• Improves a sense of balance and coordination.
• Returns to a full life of people with musculoskeletal problems.

For walking with poles, special poles are used, which are much shorter than classic ski poles. Using sticks of the wrong length can put excessive strain on the knees, ankle and back. ^[12]

There are two types of sticks: standard fixed-length and telescopic (with several retractable lap segments). A distinctive feature of walking sticks is that the handles attached to the straps resemble fingerless gloves. This helps push off without squeezing the handle of the stick. On sale are found under the name lanyard or English. wrist strap .

The sticks come with a replaceable rubber tip that is used on a hard surface. On ice, snow, paths, etc., use a carbide spike on the stick itself. Sticks are usually made of lightweight materials - aluminum , carbon fiber , composite materials . Special shoes are not needed, although they are on the market. Well-fitting sneakers of any type are great. ^[13]

To increase the load put on the weights used for fitness ^[14] .

You can use mobile devices to track training data. A fitness bracelet helps control your distance and calories burned. To control the route, a GPS tracker is suitable, which can be purchased as a separate device or installed on a smartphone. Nordic walking does not involve serious stress on the heart, so the use of a heart rate monitor is not required. The need to control heart rate is present in diseases of the cardiovascular system or severe obesity. ^[15]

Stick Selection

• The handle should be comfortable and not rub your bare hand.
• The strap (aka lanyard ) of the “trap” type firmly supports the hand so that it is not necessary to squeeze the handle, the stick should naturally move with the walker.
• A good strap evenly distributes the pressure of the hand and does not interfere with the blood circulation of the hand.
• The stick should be light and strong.
• A carbide stud at the end of the stick adds safety and durability, while a rubber tip softens shock when driving on asphalt.
• The length of the stick is selected according to the formulas, depending on the preparation of the walker:
  • For people with a low pace of walking or people recovering from an illness, injuries, the formula is preferred: person height × 0.66 .
    For example: height 171 cm × 0.66 = 112.86 (sticks 110 cm can be used).
  • For more trained people, lovers of moderate-intensity walking, the formula is suitable: person height × 0.68 .
    For example: height 171 cm × 0.68 = 116.28 (you can use sticks 115 cm).
  • For athletes, lovers of a fast pace of walking, sticks are suitable, the length of which is calculated by the formula: human height × 0.70 .
    For example: height 171 cm × 0.70 = 119.7 (you can use sticks 120 cm).
• Telescopic sticks allow you to accurately select the length of the stick in accordance with the growth of a person.

Telescopic poles for Nordic walking can be two- or three-section. Two-section sticks, as a rule, are lighter than three-section sticks due to the use of tubes of smaller diameter.

Following these simple rules provides the most comfortable and effective walking.

The movements of the arms, legs, hips and body are rhythmic and the same as in walking. Opposite (left / right) arms and legs take turns moving forward and backward, as when walking, but more intensively. It is very important to immediately find the right pace of movement in order to feel the results of training. The magnitude of the backswing with your hands determines the size of the steps. Short arm movements limit the movement of the hips and legs. If the movements of the arms and legs are with a large swing, then the movements of the hips, chest, neck and shoulders also become larger and the load increases. The stick should help move forward, that is, you need to push from it.

Nordic Walking Options

• American option. In the USA, walking with sticks is more like professional sports: a higher pace of walking, a tighter training schedule. The sticks produced by American companies for this sport are heavier, thicker and stronger than ski ^[16] .

Numerous organizations have been created to promote sports:

• World Original Nordic Walking Federation - ONWF ^[17]
• International Nordic Walking Federation - INWA. It was founded in 2000 ^[18] .
  • Russian National Nordic Walking Association - RNWA ^[19] , representative of the International Nordic Walking Federation in Russia
• Russian Federation of Nordic Walking - RFA ^[20]
• (North) American Nordic Walking Association - ANWA ^[21]
• International Nordic Fitness Sports Association - INFO ^[22]

• Stick in hand - and go! , Oleg Belov, Izvestia (Retrieved March 5, 2010)
• Michael Epp became world champion in Nordic walking , ws-news.ru (Retrieved March 5, 2010)