Nordic Walking

Nordic Walking can be done anywhere – in town, in the village, on the streets, and through nature. It’ll get you into shape, and put your body back to the shape it was meant to be.

What is it?

Nordic Walking was born in the 1980’s in Finland and has several million fans today. In essence, it’s simply walking with canes. The canes are no mere ski poles or walking sticks, however, but are specially designed for this sport. If you learn how to do it correctly, you can do a lot for your physical condition. What’s more, you lose weight, and your figure improves. Nordic Walking engages nearly all of your muscle groups into movement. The main, and unique, advantage of this sport is that it doesn’t burden your joints like ordinary walking or jogging. Sounds attractive, doesn’t it?

The advantages of Nordic Walking

Upright walking with long poles engages the entire upper half of your body into the activity and strengthens up to 600 muscles, which is about 90% of the muscles in your entire body. Nordic Walking improves your condition, your motor coordination, improves high blood pressure, and relaxes tense your neck and shoulder muscles. What’s more, when done correctly you can burn between 1260 to 1680 calories per hour, making it a great way to lose calories. This sport is suitable for everyone who simply loves the feeling of movement. Even a beginner can manage Nordic Walking without problems.

What you need

Walking canes made of aluminum or carbon alloy with either a fixed or adjustable height. The canes should be about 68% of your height (multiply your height by 0.68). If you plan to take Nordic Walking seriously, you should invest in some special Nordic Walking shoes with springs in the heel – they absorb the shock of the heel hitting the ground.

Dress sportingly according to the weather. Your clothing should be loose-fitting and not restrictive.

Be aware of this while you walk:

Your knees should be slightly bent while walking. Don’t walk on your toes – your heel should hit the ground. If you have problems with your hips or knees, consult your doctor before beginning Nordic Walking. Remember that soft forest ground is much better for your joints than hard asphalt is.

Professional tips:

• Use the first 10 minutes to warm up. A slow warm-up gets your blood and respiratory system going. Stretch your calves! The key to this training is a proper warm-up and stretch.
• Beginners should consider Nordic Walking to be enjoyment. The only way to devote yourself to this sport is if you enjoy it.
• Engage the upper part of your body: arms lead the movement, and the legs follow.
• Nordic Blading also exists – you use the same canes, but with roller blades (in-line) on your feet.
• The key to success is the correct walking technique. Whether you’re walking or skating, stick the sticks into the ground only vertically. This is the only way to correctly push off the snow.
• Keep both arms almost fully extended towards the front, and then extend them all the way to the back. This will keep the entire upper body working.
• When you breathe too shallow, you’ll start to feel a pain in your side. If this happens, relax and breathe deeply and slowly.
• The optimal training regime for Nordic Walking or Nordic Blading is 2-3 hours per week. This is how to make the most of it to improve your health and condition.
• It’s a sport like any other – stretch properly after training.
• If your muscles start to hurt, slow down your tempo. Take a hot bath after training.
• Dress properly before setting out.

Author: Soki, Oli (25.2.2008)

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Your Nordic Walking operator in Mariánské Lázně:

CUP VITAL, s. r. o
Masarykova 626/1
CZ - 353 01 Mariánské Lázně
Tel. +420 354 54 62 11
Fax. +420 354 54 62 10

E-Mail: cupvital@iol.cz
Web: www.cupvital.cz