Nordic walking for weight loss, walking technique for weight loss

Nordic walking for weight loss

Nordic walking for weight loss is one of the types of fitness.
Her technique consists of simple walking with sticks. It helps relieve nervous tension. During Nordic walking, about 90% of the muscles are used, while during normal walking, only 70%. It is gentle on joints. Walking with poles trains the muscles of the back and shoulders, while while running the muscles of the upper half of the body are little involved. Trains the heart muscle, coordination of movements, sense of balance. Improves posture, increases the respiratory volume of the lungs. Helps remove cholesterol and normalize metabolism.

This is an original way to lose weight. without particularly straining in the gym.

Nordic walking has no contraindications. The only thing is to consult a doctor with cardiovascular diseases.

Race walking equipment

How effective the Nordic walking technique for weight loss will be will be determined partly by the correctly selected equipment. To calculate the length of walking poles, you need to multiply your height by 0.66-0.7 .

If you are used to physical activity, you should choose shorter devices. Longer equipment is needed for those who do not have physical training, as well as for those who suffer from diseases of the joints and spine.

Changing the length of the poles helps regulate the load . Telescopic poles are convenient in this regard; they do not have a fixed size and can be adjusted according to height. In winter, sharp spikes made of carbide materials will be useful to prevent falls. In the warm season, walking on asphalt will require rubber tips.

Pay attention to the fastening of the pole straps. It is made like a glove and should fit your hand tightly when you release the grip of the stick, but not rub it.

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Nordic walking with poles: health benefits

Doctor says

Anastasia Mertsalova

The combined opinion of doctors on this issue

Supporting the poles reduces the load on the knee and hip joints and heel bones.

Due to the fact that Nordic walking uses a large number of muscles, energy is burned 1.5 times more than during normal walking. Therefore, walking with poles is recommended for people who are obese or prone to obesity.

Weight loss occurs through measured movements. The amount of energy burned is approximately equal to the energy expended when running. Calorie consumption depends on adherence to technique, intensity and duration of walking, and terrain. It is important to monitor your breathing and range of motion of your arms.

Examples of Scandinavian sticks

I would like to recommend you trusted manufacturers. I tried to choose products taking into account price/quality. Properly selected poles will make your training comfortable and more effective.

ozon.ru

Nordic walking poles, telescopic, length 80-135 cm, 2 pcs. FT138, Light Step

★★★★☆

499 rub.

To the store

ozon.ru

Nordic walking poles Kaiser Sport “Nordic Walking”,…

★★★★☆

To the store

ozon.ru

Nordic walking poles, telescopic, length 67-140 cm, 2 pcs. FT133, Light Step

★★★★★

To the store

ozon.ru

Nordic walking poles Masters “Telescopic”, telescopic, 77-135 cm, Nordic Walking

★★★★★

To the store

ozon.ru

Nordic walking poles “Light Step”, telescopic, 3 sections, color:…

★★★★★

RUB 7,990

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ozon.ru

Nordic walking poles Bradex “Nordic Style”, telescopic, length…

★★★★☆

RUB 1,099

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How to effectively lose weight with Nordic walking

Here are some tips to help you burn more calories:

Hand movements should be as energetic as possible. Fast rhythmic music can help with this;
Although Nordic walking has no contraindications, people with heart disease should still exercise caution. Take a heart rate monitor with you to classes, this is especially necessary for older people. But it will also be useful for those who are trying to lose weight. Fat is burned at a heart rate that is 60 – 70% of the maximum value. And it’s not difficult to calculate the maximum - subtract your age from 220;
You can practice walking every day. But, to get visible results, you need to exercise at least 4 times a week;
To lose more energy and increase the load on your legs and buttocks, it is important to increase the range of motion of your arms and legs. You should try to keep your stomach taut;
Once the technique has been mastered, you can increase the training time and distance. Class time should be at least 30 - 40 minutes;
The load must be alternated: walking on sand, soil, asphalt, snow, going up and down mountains;
We need to change the pace. First, walk with acceleration, then reduce the pace. This burns more calories than walking at the same speed.

Poles can be used for more than just walking. You can jog, bend and squat with them.

How to choose poles?

You should not replace special gymnastics equipment on the move with longer ski poles.

You should choose poles according to the formula: your height x 0.68. For example, 167 cm x 0.68 = 113.56. Sticks with a length of 115–120 cm are suitable for you. The sports products market can offer the buyer 2 types of equipment:

Sliding (telescopic). Such equipment is universal for all family members, since they can be adjusted to the required height. Telescopic poles are convenient to take with you when traveling. Disadvantages include the possibility of injury due to malfunction of the fasteners, which are susceptible to the harmful effects of frost, sand and moisture.
Monolithic (fixed length models). Monolithic projectiles are more expensive than telescopic ones. Fixed length models are recommended for beginners.

Poles are made from lightweight materials - carbon fiber or aluminum. It is recommended to choose carbon models. They have strength, elasticity and lightness. When purchasing, you also need to pay attention to:

The convenience of the handle, which should be made of a material resembling natural cork or rubberized.
Fastening (lanyard). It is a glove with cut off fingers. The convenient lanyard is equipped with a system that allows you to quickly free your hand from the stick.

Models from Finnish (Exel) and German (Leki) manufacturers are considered to be of the highest quality. Chinese products are of the lowest quality.

At the end of the stick there is a spike (claw), which allows you to easily move across the ground, ice and sand. More expensive models include a set of removable spikes. For walking on asphalt, rubber tips (“boots”) are used, which can be purchased separately from poles. Plastic tips are less durable.

The benefits of Nordic walking for weight loss

Nordic walking is good for your health.

What is its benefit?

It helps improve the functioning of the heart, lungs, blood vessels, and gastrointestinal tract;
Corrects posture;
Improves sense of balance and coordination;
With proper nutrition, it eliminates excess weight;
Reduces cholesterol levels;
Normalizes metabolism;
Relieves stress, calms the nervous system;
Reduces the risk of developing osteoporosis;
Does not put unnecessary stress on the spine and knees.

Fast walking with sticks, following the technique, is one of the types of vibration training. The dual hydrodynamic effect resulting from the impact of the heel and stick on the surface causes vibration of the walls of the blood vessels, thereby helping the heart pump blood.

Increased blood circulation more actively removes toxins from the body. As a result, metabolism is normalized. Cells are saturated with oxygen because of this. that training takes place in the fresh air, and you get ideal fitness with a gentle load and guaranteed results.

What kind of walking is this, what are its benefits?

First, a little historical excursion. I think you will be interested in “where do legs grow from?” This walking came to us from the distant Scandinavian Peninsula. The founders are considered to be Finns. Therefore, it is also often called Finnish walking. You can also hear Norwegian walking.

It was Finnish skiers who were the first to use poles. They were very afraid of losing shape over the summer. The benefits were obvious; those who trained in the summer showed better results in the winter.

Researchers became interested in this phenomenon. More than 30 years ago, the beneficial effects of such training on the body were proven. Thanks to these studies, walking was first recognized in the Scandinavian countries. Then the whole world became interested in it.

Who will it benefit most? My answer is everyone.

Today, more than 30 million people around the world practice this type of fitness. And it doesn’t matter what your physical fitness or age is.

For this workout:

the back muscles are strengthened (which is important for osteochondrosis);
promotes weight loss;
brain and heart activity is stimulated;
joints are perfectly trained;
has a great effect on normalizing sleep.

Norwegian walking affects the muscles more evenly and comprehensively. Thanks to the sticks, the load on the spine and joints is reduced. It is economical because you do not need expensive exercise equipment for training. It is enough to buy a special accessory – sticks. They have different prices and are available to everyone.

ozon.ru

Nordic walking poles, telescopic, length 80-135 cm, 2 pcs. FT138, Light Step

★★★★☆

499 rub.

To the store

ozon.ru

Nordic walking poles Kaiser Sport “Nordic Walking”,…

★★★★☆

To the store

ozon.ru

Nordic walking poles, telescopic, length 67-140 cm, 2 pcs. FT133, Light Step

★★★★★

To the store

ozon.ru

Nordic walking poles Masters “Telescopic”, telescopic, 77-135 cm, Nordic Walking

★★★★★

To the store

ozon.ru

Nordic walking poles “Light Step”, telescopic, 3 sections, color:…

★★★★★

RUB 7,990

To the store

ozon.ru

Nordic walking poles Bradex “Nordic Style”, telescopic, length…

★★★★☆

RUB 1,099

To the store

Meals during classes

But you won’t be able to lose weight without proper nutrition. When losing weight, it is always important to consume fewer calories and spend more.

During exercise, the daily calorie intake is reduced by 10–20% of the recommended amount for weight maintenance.

The following products should be included in the diet:

Bread;
Cereals;
Pasta from durum wheat;
Lean meat;
Seafood and fish;
Eggs;
Legumes;
Soy;
Milk and fermented milk products kefir, cottage cheese, fermented baked milk, yogurt, cheese;
Vegetables;
Fruits;
Vegetable oil;
Nuts, seeds;
Avocado.

You need to eat small portions 4–5 times a day and drink 1.5–2 liters of liquid.

Contraindications

If a person has health problems, then he must limit himself in physical activity. If you cannot adequately assess your health status, then consult a doctor. Regarding the very possibility of classes and the loads that are acceptable for you.

People who have:

diseases of the musculoskeletal system;
during exacerbation of infectious and chronic diseases;
diabetes mellitus;
thrombophlebitis;
diseases of the heart and blood vessels;
pregnancy;
postoperative period;
low hemoglobin;
hypertension;
joint diseases;
lung diseases;
for colds, infectious and inflammatory diseases;
injuries of the spine and limbs;
thrombophlebitis;
Elderly people need to consult a doctor first.

Even after a tiring day, the Scandinavian simulator will not take much energy, but on the contrary, it will tone the body. It will have a positive effect on health, make the body athletic and beautiful.

In the fight for attractiveness and slimness, all methods are good, so why not try this particular one - the Scandinavian simulator. Good luck to you and always be healthy!

How to walk correctly for weight loss

Before you start Nordic walking for weight loss, you need to familiarize yourself with its rules and technique.

For Nordic walking, the following are important:

Pace. During training, you need to gradually increase the pace to burn more calories;
Duration. Training should last at least an hour and a half, because in the first 40 minutes of walking, excess fluid is removed from the body. In the next half hour, fats begin to be burned;
Frequency. If you decide to engage in walking in order to lose weight, then you need to exercise 3 – 4 times a week;
Equipment and clothing. It is very important to choose the right poles. Their length should be 70% of the person’s height. Clothing should be loose and comfortable, sneakers should have springy soles.

Nordic walking for weight loss: correct technique

The whole point of Nordic walking and weight loss techniques lies in mastering a special step and the ability to use the cane correctly.

The step is performed as follows. The heel of one foot is placed on the ground and the step is taken using the entire foot by rolling onto the toe. The movement is repeated with the legs alternately, reaching the desired rhythm and speed.

The arms are alternately tensed and relaxed to prevent overstraining the muscles and joints.

You need to start your workout with a warm-up and end with stretching your muscles.

In addition to the basic rules, it is recommended to consider the following tips:

It is recommended to eat before training; fermented milk products, fruits or eggs are best;
Two or two and a half hours after the lesson, you should saturate the body with building food, that is, fish, meat, vegetables;
You should not exercise daily, preferably 4 times a week;
Drink a lot of water, at least 2 liters per day, to regulate water exchange processes.

Advice: By breaking your diet into five meals a day, completely switching to proper nutrition, and spending more calories than you received from food, those losing weight will achieve more noticeable results in the shortest possible time.

Technique

Nordic walking is somewhat different from normal walking, but mastering it is not difficult.

First you need to learn how to take a step correctly. Place one foot in front of you on your heel, then roll onto your toes and push off the ground with them. At the same time, you need to bring your hand along with the stick forward to the opposite leg and push off. The other hand is located below at the level of the pelvis and reaches back. Then transfer your weight to the other leg, also placing it forward and rolling from heel to toe.

There are several more nuances regarding walking technique:

Do not place your feet on the entire surface of your feet. Take a heel-to-toe step;
When alternating hands, turn your entire body towards the stick that is currently supporting you;
The back should be straight, the elbows should be bent at an angle of 90 degrees;
Hands – at chest level;
Your arms should extend behind your back and forward approximately 45 degrees;
Breathing should be calm and measured. Approximately 1 inhalation for 2 steps and one exhalation for 3 – 4 steps. Inhale through your nose and exhale through your mouth.

How to effectively lose weight with Nordic walking: useful tips

During the development of Nordic walking as a sport, a number of additional recommendations to the technique were developed, compliance with which significantly improves the quality of the training, as well as the speed with which results appear.

Be sure to follow the correct technique of rolling from heel to toe;
Choose comfortable, high-quality shoes, preferably with shock absorption, which will reduce the risk of joint damage and the load will be noticeably reduced;
Watch your posture until the correct position of your back becomes a habit;
Do not place the cane in a vertical position;
Tolerate joint pain at the initial stage;
Squat your feet slightly as you step, reducing the risk of developing knee injuries;
Don't hold your breath;
It is recommended to exhale longer than inhale, but the inhalation should not be sharp.

Following the rules and principles of the technique of performing walking exercises with a cane will bring positive results in the shortest possible time.

In addition to classes, for the purpose of weight loss and anti-cellulite effect, you can purchase leggings with neoprene in the fabric, as well as a sauna belt. By wearing such underwear for walking, the process of changing the contours of the body will go faster.

Changing the amplitude of the swing of the legs and arms, as well as passing new routes with ascents and descents, has proven itself to be excellent. Rough terrain is best for walking.

High-quality warm-up - high-quality weight loss

In order for the weight loss process to be more effective, and for exercises in general to be both productive and safe, we recommend that before each workout you do a good warm-up on the main muscle groups.

Here are some effective exercises for a good warm-up:

make movements with your neck - to the sides to the shoulders, forward and backward, then in a circle, in one direction and the other;
Stretch your arms forward, feet shoulder-width apart, rotate your hands clockwise and counterclockwise;
rotate your shoulders (hands on your belt) first forward, then back;
raise your arms to the sides, bend them at the elbows, and rotate them at the elbow joints, first forward, then back;
lift the sticks in your hands up, place your feet slightly wider than your shoulders, then bend forward (exhale), stretch down, hold, slowly straighten up;
do twists, holding your hands with sticks in front of you, the head should turn first, then the shoulders, then the arms, the pelvis - last;
lean on the poles with your left hand (they stand on the ground), move your right hand to the side, lift your right leg to the sides, then change hands and lift your left leg;
rotate your feet, lifting your leg slightly above the ground, clockwise, then counterclockwise;
Stretch your arms with the sticks forward, hold them in front of you, and do squats until your legs are at a right angle, tilt your body slightly forward.

Additional warm-up material is here.

Breaking out of the vicious circle

I would like to specifically focus on how else Nordic walking can help you lose weight? It's no secret that overweight people experience increased stress on the bones and joints of their legs.

Because of this, it is difficult for overweight people to walk and, even more so, to run. And here a vicious circle arises. To lose weight you need to move actively. But the heavy weight makes any activity very difficult. And even a simple walk of hundreds of meters turns into a serious test.

But there is a way out! And Nordic walking is the perfect solution to this problem. Because the poles on which you rely when practicing this unusual walking take on part of the load from the excess weight.

Thus, for overweight people, the process of walking is greatly facilitated and they gain the ability to walk long distances. Such lightweight workouts allow you to effectively lose weight and improve the general condition of the body.

Here we have selected suitable Scandinavian poles in two price categories that you will be pleased with. They can be ordered by following the appropriate link. Scandinavian poles made of aluminum alloy (link) link. and ultra-light poles (carbon fiber) with a deluxe lanyard, but more expensive.

Here is their brief description:

3-section adjustable telescopic pole. Height adjustment for any height.
Cork handle, very comfortable to hold and anti-sweat.
Anti-shock spring mechanism reduces stress on hands and wrists.
Durable and adjustable wrist straps provide a safer, more secure grip
Manganese steel tip with removable rubber tip.

Selection of equipment.

Sports stores offer a variety of suits for hiking, but there is little need for them. The main thing is to choose shoes and clothes that are comfortable for you personally.

The main type of equipment required is walking poles. For the most part, they are made from modern materials - aluminum alloys, new carbon plastic compounds, and the latest developments in composite substances. A characteristic feature of walking poles is that they are significantly smaller than traditional ski poles.

The handles have a device called a lanyard that secures the hand. It promotes walking comfort, allowing you not to distract your attention while holding the handle of the stick.

Currently there are 2 types of sticks:

Standard, constant length;
Telescopic with adjustable long stick.

The telescopic sample makes it possible to adjust the size of the stick according to the size of the person’s body. The use of equipment of the wrong size causes unnecessary stress on the knee joints, shin ligaments and spine.

The size of the stick is selected using formulas, taking into account the physical fitness of the person:

For participants starting to learn the rules of Nordic walking or starting to practice after suffering an injury, the length of the poles should be selected using the following formula: Required size of poles = height expressed in centimeters × 0.66. To clearly explain this, you can imagine it this way: the figures for your height, expressed in centimeters, are 168, multiply them by a factor of 0.66, and we get the sum of 110.88. These numbers indicate that you need poles 110 cm long. In this case, round down.
For people engaged in this type of physical activity for a long time. For fans of medium loads, another formula for calculating the size of poles is better suited: Required length of poles = person’s height in centimeters × 0.68. Explaining the application of this formula, we can say: with the figures of your height, expressed in centimeters, being 170, multiplied by a coefficient of 0.68, we get the amount of 115.60. These numbers indicate that you need poles 115 cm long. In this case, round down.
For representatives professionally involved in this sport, connoisseurs of a fast rhythm of walking, equipment is required, the size of which is determined as follows: Required size of poles = Body height, expressed in centimeters × 0.70. The calculations can be explained as follows: the figures for your height, expressed in centimeters, are 176, multiply them by a factor of 0.70, and we get the sum of 123.2. These numbers indicate that you need poles 120 centimeters long, after rounding down.

It’s easy to check whether you have calculated the length of the poles correctly. Stand up straight, grab the handles of the selected equipment. If the angle at the elbow joint is straight, the choice is correct. The poles are offered with a replaceable rubber tip that fits over the point of the pole when used on asphalt paths. When moving on icy areas, snow, or dirt paths, the movement is aided by a special alloy rod provided in the design of the stick.

There are no special requirements for shoes for Nordic walking. The main thing is that it fits you well and is comfortable while driving over rough terrain.

If necessary, it is permissible to use devices for monitoring body functions during the distance.

For orientation during a walk, a GPS tracker installed as an application on your smartphone will be useful.

The need to monitor the rhythm of heart contractions arises in the presence of pathology of the heart and blood vessels or a significant excess over the normal body weight for a particular person.

Nordic walking in the fight against excess weight.

This physical activity is an excellent choice for people seeking to reverse the effects of an unhealthy lifestyle and for those who are trying to naturally maintain their body in a healthy state. Due to the fact that the walking method allows you to use up to 90% of the muscles involved in movement processes, metabolic processes in the body are enhanced at the cellular level, which helps bring body weight to normal levels.

Such indicators of muscle activity are achieved by the presence of special sticks in the hands, which involve many muscles of the torso and upper limbs in the process of movement. The body's energy consumption in this case reaches 350 kilocalories per hour and is largely related to the terrain and intensity of movement. The proposed methods of walking with poles make it possible to increase the amount of energy expended by the body by approximately 30%. Therefore, regular exercises allow you to effectively achieve good results in an effort to combat the appearance of excess weight. If you decide to use Nordic walking as one of the weight loss techniques, you should familiarize yourself with a number of expert tips:

To help your body begin to expend more energy and begin to process fat reserves, you should add the distance that you cover during one workout;
Begin to methodically increase the duration of your workouts from 10 minutes to 1-2 hours;
When your body gets used to the standard loads that arise during movement, you should think about increasing the pace of movement;
Once your body has become accustomed to moving at increased speed, you can increase the difficulty category of the route and begin to move on a surface that provides resistance to walking. You do not have to plan a training route in areas where there is a difference in elevation; you can train in areas covered with fine sand or gravel. Moving through loose snow in the same way helps the body use stored fat reserves.

Benefit for health.

The presented type of walking has a positive effect on the current state of health and promotes the development of coordination of movements, increases the endurance of the whole organism. The benefits of practicing this type of sport are obvious:

Regular Nordic walking training greatly reduces the likelihood of heart disease;
Exercises in these types of walking, according to the authoritative opinion of experts, are necessary for the treatment and successful prevention of many lung diseases;
Easily controlled physical activity, during walking with sticks, is recommended for patients who have undergone surgery or received spinal injuries to consolidate the positive results of an individual rehabilitation plan.

Existing contraindications.

Even if, in your opinion, you are in good physical shape, we strongly advise you to increase the pace of walking and the difficulty of the routes after a certain time, so that your body adapts to the increasing loads gradually. It is important to correctly assess your health status before you start walking:

You should not go out on a distance when obvious signs of malaise develop;
Contraindications to classes are any injuries to the shoulder girdle or limbs;
Cancel walking training during the period of exacerbation of chronic diseases of internal organs;
If you have heart and vascular diseases, you should definitely consult with your doctor about the admissibility of Nordic walking.

Reviews.

Summarizing the opinions expressed when communicating on the Internet, the main thing can be highlighted: A large number of discussion participants note that such walking is effective for maintaining health, and its techniques are easy to perform. Its main advantages:

Availability of equipment;
Simple movement technique;
Most of the muscle fibers of the body are involved;
People with different physical fitness and different age groups can do it without any problems;
Gentle, easily self-controlled efforts.