What is Nordic Walking or Nordic Walking? This type of sports walking appeared in Finland (which is why it is also called “Finnish walking”) several decades ago, more precisely in the 40s of the twentieth century, and now millions of people are doing it around the world.
In recent years, the number of adherents of this type of fitness has been growing in Russia as well.
Clubs of lovers of this type of walking are being created, shops have appeared that sell equipment for it.
Nordic walking technique
Nordic walking is walking with special poles similar to ski poles, and, in other words, it is skiing, but ... without skis. Like this!
This sport walking is available to everyone, regardless of gender, age and state of physical fitness. There are no contraindications.
It is especially useful for older people, and it will allow young people to maintain a slender figure.
Classes can be held outdoors at any time of the year in the yard, on the streets, parks, forests, etc.
In a word, everywhere. It is considered optimal to conduct 2-3 walks a week for at least 30 minutes. Nordic walking with sticks does not require a lot of time and money.
The effectiveness of Nordic walking
The effectiveness of this aerobic workout is extremely high.
The benefits of Nordic walking are that it:
According to doctors, it is considered the best sports exercise for weight loss. It allows you to burn about 46% more calories than normal walking. Energy expenditure for one hour of walking is approximately 400 kcal;
Activates about 90% of all the muscles of our body, stimulates the development of the muscles of the shoulder girdle, back, legs;
- Nordic walking technique improves the functioning of the cardiovascular and respiratory systems, normalizes blood pressure, reduces the level of "bad" cholesterol;
Simultaneously maintains the tone of the muscles of the upper and lower body, trains endurance;
Reduces pressure on the knees and joints, increases bone density, reduces the risk of osteoporosis, reduces the risk of fractures;
Very good for correcting posture and solving problems of the neck and shoulders;
Helps to move with sticks at a faster pace without much effort;
Returns to a full life of people with problems of the musculoskeletal system;
Allows you to maintain athletic shape, vitality and appearance;
More accessible and safer for the elderly than running.
Equipment for Nordic walking
Walking equipment includes special sticks (Nordics), comfortable clothes and shoes.
You choose clothes and shoes according to your taste, but you need to buy sticks in a sports store.
There are two types of sticks: fixed length and telescopic, that is, with several retractable knees. Poles are made from various materials: aluminum, aluminum with carbon, 100% carbon poles, carbon fiber with carbon. They have fastenings for fixing hands. Fastening for fixing hands
The height of the sticks depends on your height. They are selected by multiplying your height by a factor of 0.68 (± 5 cm). For example, with a height of 175 cm, the length of the sticks should be about 119 cm (± 5 cm). It must be borne in mind that the higher the length of the sticks, the greater the load on certain muscles of the body. You can read more about the selection of sticks in the article “Equipment for Nordic walking”.
How to choose the size of Nordic walking poles
In order for the poles to fully suit you during Nordic walking, when choosing them, you must follow some simple instructions:
Choice of stick length
If you are not walking at a very fast pace or are recovering from an injury, you can calculate stick length using the formula: height x 0.66. For example, 175 cm x 0.66 = 115.5 (you can buy a 115 cm stick);
If you are an athlete or prefer intensive walking, then calculate the length of the stick using the formula: your height x 0.7.
Telescopic poles allow you to perfectly match the pole to your height.
The handle of the stick should not rub your bare hand, it should be comfortable for you to hold it.
The strap should support the hand so that the walker does not have to hold the handle.
It is important that the strap does not put pressure on the hand and does not interfere with blood circulation.
The rubber tip of the stick softens the movement on asphalt, and the carbide spike increases durability and safety when walking.
If you follow these simple rules, you will ensure a comfortable Nordic walking experience.
Nordic walking technique
Nordic walking technique is quite simple:
While walking, first you need to stand on your heel, and then on your toe;
One arm is extended forward and slightly bent at the elbow, while the stick is held at an angle;
The other hand is at the level of the pelvis and stretches back;
Having chosen the equipment and having studied the technique of movements, you can start walking, which can be divided into three stages: warm-up, walking itself, relaxation after walking.
Warm up before Nordic walking
As before any serious workout, you need to spend a few minutes warming up the muscles and joints to prepare the body for stress. To do this, you can do the following exercises.
First exercise
Take one stick by the ends with your hands and raise it above your head.
Do tilts to the left and right several times.
Second exercise
Put your right foot forward and swing back and forth.
In this case, both hands move in the direction opposite to the movement of the body.
Repeat the exercise several times, changing legs.
Third exercise
Take the sticks in your hands and place them slightly behind your back.
Do at least 15 squats.
Fourth exercise
Stand up straight, hold on to a stick for support.
Gently bend one knee and lift your ankle up.
Take your ankle with your hand, bring it to the gluteal muscles and hold for 15 seconds, then change legs.
Fifth exercise
Place both sticks in front of you shoulder-width apart.
Place a straight leg forward, heel on the ground, toe up.
Carefully, bend the other knee, lean forward with a straight back. Hold for 15 seconds. Repeat with the other leg.
Sixth exercise
Take both sticks behind your back, arms slightly wider than shoulder width.
Raise the sticks behind your back until you feel a stretch in your muscles.
Seventh exercise
Place sticks in front of you.
Bend your body down at the waist.
Lean on sticks with straight arms and bend over several times.
Eighth exercise
Grab the upper part of the stick behind your back with one hand, the lower part with the other.
Raise the stick up until you feel a stretch in the muscles of the hand holding the bottom of the stick. Drop the stick.
Change hands and do the exercise.
In the future, you yourself can come up with warm-up exercises for yourself.
Walking
Before you start walking, adjust the length of the straps that will hold the poles in your hands.
While walking with sticks, slightly bend your knees, stretch your right arm forward and slightly bend at the elbow. Hold the stick at an angle. Keep your left hand loosely at the level of the pelvis and pull back.
During each step, you must first stand on your heels, and then on your toes.
How to breathe correctly?
There is no particular way of breathing.
At the beginning of the walk, you can breathe through your nose.
As the pace of movement increases, you need more air than the amount that enters through the nose.
So start breathing through your mouth. This will happen naturally.
The main thing is that breathing should be calm and even. And, of course, you should be comfortable.
You can also chat with the person walking next to you.
Try to keep the ratio of inhalation and exhalation 1:1.5-2, that is, if you take two steps inhale, then exhale three or four steps.
Relaxation
After walking, take a few deep breaths, stretching the calf muscles, thighs, and also the back. Returning home, take a warm bath, if possible, then go to the bath or sauna, warm up so that the muscles do not hurt the next day.
Nordic walking with sticks is a promising and effective means of rest, exercise and relaxation, and therefore will have a beneficial effect on your health.
Drinking water during Nordic walking is very important.
If this issue is not properly resolved, two problems may arise: dehydration or waterlogging of the body. To prevent them, it is necessary to understand what, how and how much to drink before walking, during and after it.
During exercise, the temperature is regulated by the evaporation of sweat from the surface of our body. Thus, if the body is dehydrated, the heat will not be able to be removed and this can lead to the rapid onset of heat stroke.
In addition, dehydration leads to an increase in the concentration of salts in the blood and tissues, which can lead to the deposition of salts in the joints, kidneys, gallbladder, etc.
However, now it is recommended to focus on the perception of thirst and try to match the fluid intake to the rate of sweating. In this case, an adequate level of hydration of the body will be maintained without the risk of "overhydration" - a condition that occurs when the salts contained in the blood are diluted (known as "hyponatremia").
If you do not pay attention to the possibility of hyponatremia, very serious consequences can occur for all major organs (especially the brain) and muscles.
Hydration Rules
So the basic rule of hydration can be boiled down to this - rely more on your thirst level and don't force yourself to drink.
However, it is also necessary to remember that many people, unfortunately, have lost the natural feeling of thirst.
Therefore, until the feeling of thirst is restored, try to drink one glass of water for about every hour of walking.
Fluid intake during Nordic walking depends on the length and intensity of your walking activities. In addition, factors such as temperature and humidity, altitude, and even your own physiology can affect how much water you need while walking.
Before the walk:
Drink water before walking. Drink about 500 ml of water 2 hours before the walk. This will “moisturize” the body before the start of Nordic walking.
The taste of your water.
To make it more pleasant to drink water while walking, you can improve its taste by adding lemon juice to it. You can add other flavors.
Salt before a long walk. Increase your salt intake before walking. Eat salty foods so that you have enough sodium in your body.
Do not drink drinks containing caffeine.
Avoid caffeinated drinks before walking, as they are diuretic and can make walking uncomfortable. If you are on a sodium chloride restricted diet, check with your doctor.
Do not drink alcoholic beverages.
Alcohol also dehydrates the body. After a walk, a good cold beer may seem ideal, but still start not with it, but with a glass of water. Do not drink alcohol in the evening before a long walk.
If you are planning a multi-day hike, then completely exclude the intake of alcoholic beverages.
Weigh yourself.
Weigh yourself immediately before training and immediately after it. Gaining weight while walking is a sign of developing hyponatremia.
Taking medication.
Medications such as ibuprofen, acetaminophen, aspirin, and naproxen may contribute to hyponatremia.
Therefore, avoid taking them before and during long walks. Discuss this with your doctor.
During the walk:
short walks.
When walking for no more than one hour, the best drink is plain water.
Therefore, it is advisable to have a bottle of water in your backpack.
If you do not want to carry water with you, then choose walking routes where there is access to drinking water.
Long walks.
For longer, multi-hour or multi-day hikes, drink drinks that contain electrolytes, which will be helpful in maintaining sodium levels.
They help the body absorb water faster and provide the body with energy. These drinks can be bought at sports shops.
If you're exercising for 90 minutes or more and you're losing salt through sweat, you can add electrolytes (common salt) to your water.
Drink water depending on the degree of thirst. If you sweat more than usual, drink more than usual.
Big lifts.
When climbing to high altitudes, in heat and low humidity, you need to drink more than usual, as in these cases you lose more fluid.
Again, base on your thirst level and drink when you feel thirsty.
Do not drink sodas and juices while walking.
Gas, belching, stomach cramps can lead to discomfort while walking.
Do not drink milk or drinks containing milk.
Many people with lactose intolerance may experience effects such as nausea, bloating, and diarrhea.
They may not realize that they are lactose intolerant until training begins that enhances the effects.
Hydration after workout.
During Nordic walking, our body loses fluid.
It must be replenished not only during the training, but also after its completion.
Therefore, within the first hour after the end of the workout, you should try to replenish the lost fluid.
You can use water or sports drinks for this.
How much to drink? The calculation is simple.
You need to find the difference between your body weight, measured before and after walking, and drink 600-700 ml of water for about every pound of weight lost.
You should not drink all this volume of water at once.
Drink gradually, in small sips, at regular intervals. Do not overload the body with water immediately.
Of course, for various reasons, such as hot weather, the characteristics of your body, improperly selected clothes, or a poorly designed training program, you can lose more fluid than the "average" person. Therefore, in this case, you need to drink more water.
You must feel your body.
Dehydration puts additional stress on the immune system and increases the risk of tendon and ligament injuries, so drinking water after walking is very important.
After your walk, eat salty foods and don't drink too much water.
Signs of dehydration:
nausea after exercise;
dark yellow urine or no urine;
dry, sticky mouth;
dry eyes.
After training, write in a notebook:
What weather conditions were during training;
How does your body react to different conditions;
How much water do you drink during 1 hour of walking;
What do you eat during a long walk?
Your weight after walking;
Your feelings and other data.
Nutrition before training
Experts agree that we shouldn't start Nordic walking in the morning on a completely empty stomach. But each of us has our own preferences and tolerances.
When can I eat before a morning walk?
Our body needs fuel in order to provide good endurance and get the most out of exercise, including Nordic walking.
But eating a large amount of food, which will be waiting for digestion, can give us a feeling of inconvenience and discomfort.
Don't start exercising on an empty stomach. A light breakfast is a must before morning Nordic walking. Even if you don't normally eat breakfast, be sure to drink at least some fruit juice or a sports drink before walking to give your body a certain amount of calories to work with. This is due to the fact that without them it will be difficult for you to engage in strenuous and long walking as you would like.
After a heavy meal, wait three to four hours. If you like a hearty breakfast, then postpone the start of walking for 3-4 hours to digest fats and proteins.
It's best to have a light breakfast before your morning walk, and eat most of your food after your walk.
How long can you walk with a small breakfast?
If your light breakfast is a low-fat meal, you will be able to exercise for 1-3 hours and benefit from calories with less risk to your stomach.
Can you eat right before a workout?
If you want to eat closer to your workout time, focus on easy-to-digest carbs for a quick energy boost. Such foods can be classic bananas, fruit juice, a low-fat bagel, a muffin, or low-fat yogurt.
Carbohydrates are the most abundant source of energy and require less water to digest compared to proteins and fats.
They provide our body with valuable and easily accessible fuel needed for walking.
Experiment to see what works best for you. We all differ from each other in how we tolerate eating or not eating before training.
For some, eating may lead to nausea, gas, etc., for others, it may be something else. Therefore, experiment and choose the most comfortable option for you.
Nutrition after training
Equally important is the diet after training. Its importance lies in the fact that food gives us the building blocks that create new muscles and blood vessels, help us recover the body after a workout. This article will be devoted to this issue.
Nutrition after training depends on the time of walking and its intensity. If after walking you feel very tired and have a brutal appetite, then you probably miscalculated the load, reduce it.
There is a certain rule: after training, you should replenish about half of the calories lost, that is, if you lost 500 kcal, then you should replenish 250 kcal. Of course, we must remember that it is impossible to fill in the missing calories with any kind of food. It may happen that instead of burning fat to restore muscle, the body will begin to store it in reserve. And then the meaning of your training is lost.
The body needs carbohydrates and proteins after a workout. Depending on the load, their ratio may be different.
The need for carbohydrates after training. To restore the glycogen necessary for the body, it is necessary to eat carbohydrate-rich foods, such as cereals, fruits or juices, within 20-30 minutes after training. Many studies show that after a two-hour walk, in order to form the necessary glycogen stores in the body, it is necessary to eat approximately 0.7-1.3 grams of carbohydrates for every kilogram of body weight.
If we delay the meal for more than 2 hours, then the level of glycogen in the muscles is halved. This is because the consumption of carbohydrates leads to the production of insulin, which in turn promotes the production of glycogen in the muscles. At the same time, the process of glycogen formation reaches a certain plateau.
The need for protein after exercise.
With excessive intensity and duration of the load during walking, non-compliance with safety rules, a rupture of muscle tissue may occur. Therefore, in order to restore them, it is necessary to have protein-rich foods in your diet. Fish, meat and poultry are some of the rich sources of protein.
In addition, proteins help improve muscle hydration, increase water absorption from the intestines, and boost the immune system, making it more resistant to colds and other infectious diseases.
The combination of carbohydrates and proteins speeds up post-workout recovery.
Eating a meal containing protein and carbohydrates within 30 minutes of a workout nearly doubles insulin production, resulting in greater glycogen stores. The optimal effect is achieved with a ratio of carbohydrates to protein of 4:1, that is, 4 grams of carbohydrates should account for 1 gram of protein.
Eating more protein can lead to negative effects such as slowing down rehydration and glycogen replenishment.
One study showed that athletes who combined carbs and protein had 100% more glycogen stores than those who ate only carbs. Insulin was highest in those who consumed the carbohydrate-protein drink.
Rejection of fats after training.
The amount of fat in food should be kept to a minimum, because they slow down the absorption of carbohydrates and proteins.
Refusal of caffeinated products after training.
If you want to lose weight, then within 2-3 hours after training, you should not eat. Why? Because the body uses energy from food, not body fat.
There are three main reasons why Nordic walking is especially effective for weight loss.
1. Involvement in the training of a large number of muscles.
Nordic walking allows you to use up to 90% of the muscles of the body and therefore helps to keep them in good condition.
Moreover, these are mainly large muscles of the body.
This gives us additional benefits not only for weight loss, but also for improving posture and keeping the muscular system in good shape.
Regular Nordic walking can be a great help to keep our weight at a normal level.
Nordic walking with poles reduces stress on the knees and other joints and provides greater comfort than regular walking or jogging.
And by the way, why not just walking or running? It turns out that they, unlike Nordic walking, cannot solve the problem of weight loss so effectively. Let's look at the numbers.
Nordic walking burns approximately 46% more calories, depending on walking speed, than normal walking. This is achieved by including the upper body in the training process.
Nordic walking and running.
Nordic walking for weight loss is twice as effective as regular running and much less dangerous for joints, in particular for the knees and back. Many doctors oppose running due to the repetitive impact that can cause knee problems. In contrast, Nordic walking is ideal for people suffering from joint problems and obesity. For 1 hour of Nordic walking, about 350-400 kcal are burned, while jogging only 155-200.
2. Increasing the intensity of muscle work.
Naturally, the more active we are, the more calories we burn.
If you're just on your way to Nordic walking, walking can be a great way to increase your activity.
However, to maintain your weight loss results, you will need to gradually increase your walking distance or the intensity of normal walking. This is where Nordic walking can come to your rescue.
Moreover, the intensity of walking should be one of the most important components of your training program.
With walking poles, you use more muscles, which significantly increases the amount of calories burned, and you will not feel too tired, as in the case of regular walking.
Walking poles actually help you get ahead.
Nordic and regular walking.
Nordic walking allows you to burn the same number of calories as walking, but in a shorter period of time. For example, an increased training intensity level burns as many calories in 25 minutes of Nordic walking as compared to 40 minutes of normal walking.
3. Easy to include in the schedule of our daily life.
The advantage of Nordic walking is that it can be practiced at any time of the year, in any weather and at any age.
And in order to see the results of Nordic walking faster, you need to integrate it into your daily life. For example, when I was on holiday in Finland, I saw elderly people walking with Nordics and visiting shops, social facilities, etc. Some people go to and from work instead of using a car or other transportation, if their place of work is on a reasonable distance from home. In addition, for convenience, there are foldable Nordic walking poles that you can take with you anywhere in a special case.
Of course, in our conditions this is not always possible. Some will twist their fingers at their temples, others will ask the question: “Where did you forget your skis?”. But I hope that the time will come for us and the understanding will come that health must be dealt with daily, including with the help of Nordic walking.
What needs to be done to increase the number of calories burned?
1. Increasing the distance traveled.
Naturally, the more we walk, the more calories we burn. At the beginning of your training in Nordic walking, you should focus on the gradual increase in distance, and only then on increasing the speed of walking. Little by little every day, increase your walking time from 30 to 60 minutes at a time. Your goal is to walk 4-5 times a week, the rest of the time should be left for the recovery of the body. Walking time should be gradually increased to 5-10 hours per week.
2. Increasing walking speed.
To increase the effect of losing weight, you need to go with the right intensity. It depends on the heart rate (HR). To do this, you need to determine the maximum heart rate (MHR). It is calculated according to the following ratio:
for women. MHR=226 - your age in years;
for men. MHR=220 - your age in years.
Depending on the degree of your physical fitness, the optimal heart rate for you is determined:
for beginner walkers (health zone) - 50-60% of MHR;
fat burning zone (with a set of certain experience and a desire to improve your shape) - 60-70% of the MHR;
for professionals (to improve the functioning of the cardiovascular system and endurance) - 70-80% of the MHR.
While walking, especially beginner walkers, it is recommended to periodically measure heart rate. This is necessary in order to make sure that you are training in the zone you need.
Unlike normal walking, Nordic walking increases heart rate by an average of 10-15%. This means that you can burn up to 400 kcal per hour, much more than normal walking, which only burns 280 kcal.
3. Cross country walks.
Walking on hilly and/or uneven terrain, such as walking on trails, grass, sand, gravel, snow, or maneuvering through trees, going up/down, activates core muscles, burns more calories, and strengthens muscles. For example, a 5% slope increases calorie burn by 50%. If you are a beginner, avoid steep hills. Walking in the snow increases the number of calories burned by 2-3 times. If you have a "second wind" when walking on an asphalt road at the end of a long journey, it may be because walking on asphalt or concrete requires less energy than walking on dirt or sand.
4. Walking with extra weight.
When you improve your fitness level, you can try walking with extra weight. This should be done very carefully, as extra pounds create an additional load on the joints. But if you do decide to do this, you should add no more than 10 kilograms and carry this additional load in a backpack or, evenly distributed, in a vest. Be aware that walking in an awkward position or putting extra weight on your legs and arms can lead to injury.
5. Increase arm movement.
The speed of walking depends to a large extent on the movement of the hands. Waving your arms generates energy and movement that propels you forward, burns more calories, and strengthens your upper body muscles.
6. Good posture.
Walking with good posture means that the muscles in your back and buttocks work more powerfully. Therefore, you will be able to walk faster and burn more calories.
7. Abdominal muscles.
Some experts believe that the abdominal muscles are most effectively trained while standing. To maintain good posture and tone the abdominal muscles, pull them in and up, but continue to breathe normally. Don't hold your breath.
8. Proper walking.
Walk from heel to toe. Start by touching the heel to the ground, roll through the arch of the foot and push off with the toes. This not only gives you more energy and burns more calories, but it also strengthens your calves, hamstrings, glutes, and helps lengthen your leg muscles.
9. Increase stride length.
The best way to walk fast is to increase your steps. But to add variety and work to your leg muscles, lengthen your stride. By taking big steps, you strengthen the inner and outer thigh muscles.
10. Add interval training.
Nothing burns fat better than interval training, which is an alternation of short vigorous and low-impact physical activity. For example, you can walk at a moderate pace for 5 minutes, and then walk at a brisk pace for 1 or 2 minutes (just below the transition point for running). Then return to a normal pace, recover within 5 minutes and repeat the acceleration. This will boost your fat burning process, increase your fitness levels, increase your walking speed, and keep your metabolism at a higher level for hours after your workout.
Where can you buy walking sticks?
Dear friends! I am often asked in comments and letters where I can buy Nordic walking poles.
Unfortunately, not even in all regional centers of our country they are sold.
In sports shops, very often sales assistants, often out of ignorance, and sometimes deliberately, in order to sell goods, offer ski and trekking poles for Nordic walking.
Yes, and when ordering sticks through some online stores, they sometimes send not what we need.
Therefore, of course, orders must be placed through trusted and reliable online stores, which have a fairly wide selection of sticks and accessories, fast and convenient delivery and payment for orders. I would refer http://nordicstick.ru to one of these online stores. This online store is verified by personal experience.
How pleasant, in the cold, feeling cheerfulness and a surge of strength. By training in a park or forest, you get immunity, relax, enjoy nature at different times of the year and recharge your batteries. Any sport that promotes and trains various muscle groups contributes. in this sense, it is impossible to overestimate.
Especially, this type of walking is useful for people with various diseases and, as well. With the help of the main device, support sticks, you get a good, physical activity without burdening with excessive pressure. In order not to experience awkwardness and interference in the classroom, you should approach the choice of sticks, especially carefully.
Features of Nordic walking poles
To engage fully, sticks must match exactly in length.. What about the length of Nordic walking poles? If you choose support sticks that are not suitable for growth, then the lesson will not be productive. Their length should be calculated by the formula, where the height of a person is multiplied by the number 0.68. The number that is obtained by multiplication is the length of the sticks necessary for training. Of course, you need to round it up, but without fanaticism, up to five units. Here is a table for calculating the length of Scandinavian sticks, based on a person's height. But, it is necessary to take into account the sole. In this table, shoes are not included.
| Human height in centimeters | Length of Scandinavian sticks in centimeters |
| 142-149 | 100 |
| 149 — 156 | 105 |
| 156-163 | 110 |
| 163-170 | 115 |
| 170-177 | 120 |
| 177-184 | 125 |
| 184-191 | 130 |
| 191-203 | 135 |
Types of sticks
Which poles to choose for Nordic walking? Telescopic walking poles, have several advantages:
- Easily adjustable to desired height.
- Equipped with a latch that can hold any load.
- Easily folded and transported, fit into a backpack or.
In case you are leaving for another place and do not want to interrupt your classes, this type of stick will be indispensable. They are suitable for inexperienced "walkers" who have not learned walking techniques, and for professionals they will come in handy with their easily foldable design.
Telescopic support poles made two or three sections, to adjust the length. But, lately, they appear with a large number of sections. Support sticks with the least number of additions are considered more reliable and durable. 
Fixed type sticks, suitable for experienced users, for training near the house or the place where the training base is located, and professionals work. Such monolithic devices have a fixed constant length, and are selected exactly to the height of the athlete. They durable, simple and very reliable.
What material should you buy sticks from?
Light materials, a prerequisite for the manufacture of Scandinavian sticks. From aluminum alloys there are usually more economical and budget options. These walking poles are more suitable for beginners and people who do not chase records, but doing for health and pleasure.
And from carbon and fiberglass, expensive sticks are made that are suitable for professional use. They have carbon fiber rods, they are very springy, light weight and last much longer.
When, a heavy load falls on the rod, it is he who helps to go and supports, the more carbon in the alloy of the rod, the more reliable the stick will serve. Such compositions are available in sticks for heavy loads, they are able to withstand many intense activities, so they are quite expensive.
Stick handles are an important element
They also have a number of features. It is necessary that pens fit in the hand were quite thin.
Plastic:
- Plastic handles are not able to absorb sweat, and in the process of training, hands sweat and become wet, so the handle will be wet and slippery.
- So it can jump out of your hand.
- Plastic is also uncomfortable because it is unpleasant to the touch and cruel.
Cork:
- Unlike plastic, these handles are comfortable, pleasant to the palm, they are natural, so they absorb perspiration.
- With prolonged and intensive use, such a handle wears out and peels off.
Rubber:
- This is the most optimal of all materials for handles. Absorbs moisture, lasts a long time, does not slip in the hand.
- This is the true choice of Prof. athletes.
Required handle element - lanyard, a special mount in the form of a glove, only without fingers. It is a hand hold. On simpler sticks, the lanyards are made in a loop, which is not convenient during training.
Tips for sticks
A set of sticks must be equipped with tips for walking asphalt and soft ground. These are metal spikes (sand, snow, soil, grass) and rubber tips (asphalt). The price of the kit depends on the components, which include both pens and tips and lanyards. The better this set, the higher the price for the sticks.
You should not immediately rush to expensive sticks, first, try to understand what the main one is, understand many of the characteristics, and only then buy the most expensive and comfortable set.
In the sporting goods store, "Sportmaster", a huge selection of Nordic walking poles for every taste, goods from well-known manufacturers LEKI, Exel, Swix are widely represented. These European firms offer many options at different prices. All in your hands!
Video. How to choose Nordic walking poles
Each person may be faced with the need to use additional devices for walking. This may be necessary after an injury to the lower extremities, with diseases of the joints, impaired coordination of movements. In mild cases of such pathologies, when a person has preserved walking functions, but he needs support, a support cane is used. Previously, such a device was more common. The cane was a symbol of prestige and respectability, but now you can meet mostly old or disabled people with a wand.
general characteristics
The support cane serves as support in the vertical position of a person with impaired function of one of the lower extremities. It helps to avoid falls and injuries when walking. Unlike, it does not completely remove the load from the limbs. The main function of such an orthopedic device is to provide the patient with comfortable movement after operations or injuries, as well as in violation of walking functions for other reasons. The cane in this case becomes an additional support, allowing you to transfer part of the body weight from the sore leg.
In addition, such devices are used by the visually impaired. They allow you to avoid falls and injuries, as they are designed to feel the road in front of you. Such canes are usually white, which makes it possible for the driver of a car to see a disabled person on the road from afar. In addition, men's support canes can be attributed to a separate group. Although now they are no longer so common, it used to be fashionable to walk with such a device even for healthy young people.
What is a support stick used for?
This orthopedic device is designed to redistribute the load in various pathologies of one limb, as well as to maintain balance. Support canes are used for walking by the elderly, the disabled. For various injuries during the recovery period, they are recommended after crutches.
Indications for the use of a support cane are the following conditions:
- the rehabilitation period after a bone fracture or dislocation of the leg joints;
- arthrosis, arthritis, osteoporosis of the lower extremities;
- impaired coordination of movements in various vascular or neurological pathologies;
- in old age with general weakness and dysfunction of the limbs;
- after a stroke;
- people with poor eyesight;
- to prevent falls when walking on icy or slippery surfaces.
Types of canes
There are many different orthopedic devices for walking support on the market today.
- The most common are ordinary wooden sticks. They have a straight shape, a T-handle and a plastic or rubber tip. Most often they are chosen by older people, as they are the cheapest.
- An adjustable support cane is very convenient if you need to use it for a long time. After all, the height of this device should be selected taking into account the height of the heels. And in winter and in summer, usually the sole of the shoe is different.
- Telescopic or foldable canes are suitable for more active patients. For example, if you often have to travel in a car, public transport. They are easy to fold and store in your bag.
- Canes with three or four legs are more stable and are well suited for people with obesity or limb dysfunction.
- A man's support cane may differ from the rest in a bizarre shape, a beautiful curved handle. Such products are most often not intended to support the body, but are used as a symbol of respectability. They are usually heavier, their weight can reach 700 grams.
How to choose
Like any orthopedic device, a support cane must be selected individually. There are several criteria for choosing a walking stick. If they are not followed, it will not be able to protect a person from injury, and it can also cause additional problems.
- First of all, the cane must be suitable in height. Only then will it be able to fulfill its functions. If the cane is higher than necessary, a large load will fall on the hand, and if it is very low, the person will have to hunch over.
- An important criterion is also the strength of the material. Wooden canes used to be more popular, but for some patients they are considered heavy. In this case, you can choose a stick made of aluminum, it is light and durable.
- The shape of the handle should be comfortable so that there is no fatigue of the hand.
- It is very important that the weight of the cane does not cause additional problems. Usually it weighs from 100 to 400 grams. Support canes for women should be lighter so that the hand does not get tired.
- For many patients, the appearance of the cane is also decisive when choosing a cane. This is especially true for young people who need to use this device after an injury.
Cane height
The main criterion for choosing a cane should be its length. It is difficult to pick her up without the person who will walk with her. The height of the support cane depends not only on the height of the person. It is also important to consider the length of his arms, as well as whether he hunches when walking.
When choosing a cane, you need to try it on. A person should stand near her, bend his arm at the elbow by 15-20 degrees. In this case, the wrist should lie flat on the handle. If, in order to lean on a cane, a person has to bend down, then it is very low. In this case, it will not perform its functions, creating additional stress on the wrist and spine. Too high a cane makes a person bend, raising his arm, which is also uncomfortable.
What should be the handle
Its shape is an important criterion for choosing this device. And it's not just about beauty, because the handle used to be a decoration of a cane, often being a work of art. But now it is more important that it be comfortable. If the handle is chosen incorrectly, pain in the hand and wrist joint may occur.
It is best to choose a cane with an anatomically shaped handle that follows the contours of the palm. For someone, a large handle, voluminous, will be more comfortable, for other people it is more comfortable to lean on if it is small. The main thing is that the brush on it is located freely. may be different. In addition to the most common, they can be in the form of a swan neck, beak or hook.
The material from which the handle is made is also important. It should not cause allergies, slip. It is best that the material is pleasant to the touch. Most often, the handles of canes are made of medical plastic, sometimes of wood.
Reed support surface
Most often, such devices are in the form of an even stick. But at the bottom, a tip is required, which increases the strength of the cane and its stability. The shape and material of the tip should be chosen depending on the purpose and time of use of the cane. The most common are tips made of plastic or durable rubber. They don't slip and are lightweight. For walking in ice, you need to choose a cane with a sharp tip.
For people with impaired walking functions, overweight, as well as after operations and injuries, such devices with an increased number of legs are recommended. There can be 3 or 4 of them. This does not make the cane heavier, but makes it more stable. In addition, the tip may have a square or pyramidal shape.
How to check a cane when buying
In order for this device to perform its functions correctly, you need to buy it in the presence of the person who will use it. This is necessary so that he can "try on" a cane, try to walk with it. How to choose the right cane:
- a person should be in the shoes in which he most often walks;
- if the cane will be used for a long time, and the patient has heels of different heights in winter and summer shoes, it is advisable to purchase two canes;
- when choosing, you need to focus on the purpose of using this device;
- it is important to pay attention to the tip - for people with severely impaired walking functions, it is better to choose a more stable one, for example, a four-support one;
- the cane should be tried on: the patient should become the way he usually walks, slightly bend his arm at the elbow, while the hand should lie comfortably on the handle of the cane, standing straight on the floor.
Canes for the elderly
Many elderly people cannot move normally due to muscle weakness and the occurrence of various diseases of the musculoskeletal system. The cane will help them keep their balance and avoid falling. Since such a device is used in this case constantly, it must be chosen more carefully.
It is best to purchase a cane for the elderly with an anti-slip device and a comfortable grip. The old man should like it, although most often they prefer ordinary wooden models. You also need to pay attention to the tip. It should not slide on any surface, if it is rubber, then it should not leave marks on the floor.
Canes for the disabled
These are the so-called tactile canes. They are not intended for support, but to facilitate the spatial orientation of patients with visual loss. They are mainly made of aluminum, since their feature is that the disabled person constantly keeps it on weight, feeling the road and various objects. Such a cane necessarily has a loop on the wrist to prevent loss of the device.
A feature of canes for the visually impaired is their color. Usually they are white, noticeable from afar. In addition, her tip can be of different shapes. In addition to the usual cylindrical or in the form of a pencil, it can be spinning, in the form of a small or large ball.
How to walk with a cane
It is not enough to choose such a device correctly, you also need to learn how to walk with it. There are some rules that will help you get used to the cane:
- move carefully, always look under your feet, especially if there are carpets, bumps or steps on the floor;
- try not to walk on the wet floor even with a cane;
- when moving up the stairs with one hand, be sure to hold on to the railing;
- shoes should be worn comfortable, with a small heel, and best of all - on a flat sole;
- when moving, the cane should not be kept next to the sore leg, but on the opposite side;
- the wand moves simultaneously with the affected leg.
You need to learn how to walk comfortably with a cane. But with the right choice, it helps maintain balance and protects against falls. This is a real salvation for people with pathologies of the musculoskeletal system.
Nordic walking poles are the most important attribute on which the effectiveness of the popular healing method depends. Nordic walking (Northern, Finnish, Nordic) is a new type of amateur sport that consists of walking. The new sport does not require special physical training and significant material costs for equipment and inventory. Nordic walking is universal because it is suitable for representatives of any gender, age and social status.
Regular outdoor activities will bring great benefits, strengthen the musculoskeletal system, normalize the functions of the cardiovascular and nervous systems, help you lose weight, restore a positive attitude and joy of life. It would seem that there is nothing complicated in such walking - pick up old ski poles and go on the path of health.
However, the final result will depend on the right choice of sports equipment, so its choice must be approached with all responsibility. How to choose poles for Nordic walking, what material should they be made of and what parameters should they meet? We will tell about everything in detail in our article.
What sticks should be used for Nordic walking?
In order for Nordic walking to benefit, you need to choose the right walking accessories, taking into account all individual characteristics. An important role in choosing equipment is played by the material from which it is made, design features, equipment and other nuances. So, what should you pay attention to first of all when choosing sticks?
Material. Nordic walking poles today are made from the most modern materials. It can be a high-quality aluminum alloy, a special composite material (carbon) or a fiberglass-carbon alloy. The final cost of the product largely depends on this parameter.
Carbon is considered the most expensive and high-quality material, and the more it is contained, the more expensive the sports accessory will be. Carbon fiber is a type of carbon fiber reinforced plastic made from interwoven strands of carbon fiber. Products made of polymeric carbon fiber are characterized by increased strength, but at the same time they are very light, resilient and flexible, which is important for the joints, which bear the main load when walking. Carbon sticks are recommended to be purchased for problems with excess weight, since such attributes perfectly absorb vibration when walking on asphalt, hard ground and perfectly relieve excessive tension from the arms and shoulder girdle.
Sticks based on fiberglass with the addition of carbon are cheaper, but also valued for their ability to dampen vibration. In addition, the shafts made of this material are quite light with a good margin of safety. The cheapest option is aluminum alloy products. Such sticks are quite heavy, have low strength and low ability to dampen vibration.
Design. Sticks for Nordic walking are:
- telescopic;
- fixed (monolithic).
Each of the design features has its pros and cons, so among fans of Nordic walking there is no consensus on which type of pole is best for practicing. It all depends on the preferences of the individual.
Monolithic sticks have a fixed length. They are safe, light and easy to handle, they will not break or fold at the most inopportune moment. But when choosing a solid stick, it is very important to correctly calculate its length in accordance with growth, since it is impossible to correct it. Therefore, trainers do not recommend them to beginners.
The advantage of telescopic poles is that they can be easily adjusted to the height of any member of the family. These are sliding designs that are especially relevant for children as they can be adjusted as their owner grows. The advantages of telescopic products include compactness (when folded, they take up very little space). They are convenient to take with you on long journeys. In addition, such sticks are cheaper than monolithic ones.
Among the shortcomings of telescopic structures, a low degree of reliability is called. If sand or water gets in, the latches can fail, moreover, they often freeze in the winter season and break when trying to fold or push the stick. If you opted for a telescopic stick, be sure to pay attention to the appearance of extraneous sounds or vibrations. This may signal that the latch is damaged, which means that the stick can fold at any time and cause injury.
Equipment
Nordic walking poles must be equipped with two options for interchangeable tips. The metal tip is designed for walking on loose ground, earth, sand, rubber - for moving on hard or asphalt surfaces.
In addition, there are special tips designed for walking in the snow and training in the winter season. Metal tips in everyday life are called spikes or claws, they are made of super-strong material - tungsten carbide. Of course, they are not suitable for walking on asphalt, therefore, removable rubber “boots” must be included in the kit, which provide cushioning and protect the spikes from abrasion.
The handle of the stick is made of non-slip materials that are not afraid of any weather conditions and temperature changes. Most often they are made from special rubber or a material that, according to its characteristics, practically does not differ from natural cork. Cheap models use plastic handles. The best option would be a rubberized handle - it is reliable, durable, does not absorb sweat and does not slip.
A lanyard is fixed at the top of the handle - a special trap-shaped mount that resembles a glove with cut off fingers. Such gloves do not allow the hand to slip off the handle and ensure the safety of movement. This is another difference between the Nordic walking accessory and ski poles, the handles of which are equipped with a conventional loop.
Reliable Velcro connections allow you to adjust the size of the lanyard to your hand and, if necessary, quickly get rid of the stick to answer the phone or take a picture of a beautiful nature view. Having decided on these points, we approach the choice of a suitable walking stick in accordance with the height of a person.
How to choose sticks for Nordic walking according to your height?
The main and most important criterion that you need to focus on when choosing a Nordic walking stick is your height. The right choice of accessory, taking into account this parameter, is the road to success. On the contrary, if the length of the stick does not correspond to individual characteristics, the load on the joints and spine will be distributed incorrectly and there will be no benefit from such walking.
What sticks should be used for Nordic walking? There is a simple formula, thanks to which you can quickly calculate the required length of the product. To do this, multiply your own height in centimeters by a factor of 0.68. For example, with a height of 160 cm, the length of the sticks is calculated as 160x0.68. The result obtained - 108.8 must be rounded up to round values, as a result, the figure will be 110. This is the optimal stick size for your height. A specially compiled table of ratios of human height to the size of walking sticks will help facilitate the choice:
Sticks for Nordic walking by height - table
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Height (m) |
Stick size (m) |
Based on this table, you can easily choose the appropriate equipment option. But even here there are some peculiarities. For example, experts advise beginners, older people or people with serious health problems to slightly change the calculation formula. This category of people is engaged in walking for the purpose of recovery, therefore, in this case, the height in centimeters must be multiplied by 0.66. For professional athletes or completely healthy, hardy people engaged in intense training, height should be multiplied by 0.7.
This indicator affects the level of load when walking. With an increase in the length of the stick, the intensity of physical activity increases. When calculating the length of the stick by a factor of 0.7, the angle of inclination in the elbow joint will be 90 ° (if the athlete stands straight). For the weakened category of persons and the elderly, this figure should be less, and the sticks should be slightly lower. In this case, the angle of inclination will be greater, and the person will feel much more comfortable and less tired.
Proper Nordic walking poles should be appropriate for your height. Remember that if they are too high, walking technique will be disturbed and the body will not be able to lean forward. If the sticks are too short, this will provoke back pain, aggravate the pathological processes in the spine, and there will be no healing effect from such exercises.
You should not focus on professional athletes, since the length that is optimal for them most often does not suit a person with a set of chronic diseases. Therefore, it is advisable at first to select equipment under the guidance of a trainer or opt for telescopic poles, the length of which can be adjusted to any height.
Popular manufacturers
An important factor when choosing accessories for Nordic walking is the promotion of the brand and the manufacturer. A rich assortment of attributes is offered by Norwegian, Italian, Finnish and Austrian manufacturers. Whose products are considered the most reliable and high quality?
- Finnish company EXEL- the most famous brand, as it is considered one of the founders of the International Finnish Walking Federation. Sticks from this manufacturer are famous for their strength and durability. They are made of carbon fiber, which is resilient, flexible and safe. Accordingly, the price of quality products is quite high.
- Leki Company (Germany) renowned for the quality of its products. This brand offers a wide range of Nordic walking poles, including innovative modern models that take into account not only the height of a person, the characteristics of the walking terrain, but also the individual technique of movement. In accordance with these parameters, the designs are supplemented with removable tips and other details.
- KV+ Adula (Italy) produces lightweight and durable walking poles with pobedit tips and removable parts (rubber pads, snow discs, sand rings). A wide range of fixed and telescopic sticks with different handles (cork, propylene, rubber) allows you to choose a product for every taste and budget.
Price and where to buy Nordic walking poles?
You can buy sports equipment in specialized stores. A wide range of Nordic walking poles is offered by the Sportmaster chain of stores. Here you will be offered a wide variety of sports equipment from world famous manufacturers. Here are the average prices for Nordic walking poles at Sportmaster:
- Sticks Larsen Adventure. Telescopic, three-section, aluminum material. Comfortable polyurethane handle, ergonomic lanyard. The ability to adjust the height from 65 to 135 cm. Discounted price from 1334 rubles;
- Sticks Larsen Extreme. This model is designed specifically for poorly trained people. The sticks are designed in such a way as to make it as easy as possible to get used to the loads. The shaft is made of lightweight aluminum, the tip in the form of a paw is made of durable plastic. The lanyard tightly covers the hand and does not allow losing support even in an extreme situation. The price of the kit is from 1950 rubles.
The choice of sticks in Sportmaster is large, prices can vary over a wide range, ranging from 890 rubles (the simplest options) to several thousand for more advanced models from well-known sports brands.
In addition, walking sticks can be ordered through online stores, the price for them varies from 1000 to 8000 rubles. At the same time, this choice is not the best. To choose the best option for equipment, you need to inspect it in detail, evaluate the quality of the material, check the fasteners and adjust the product to fit. Therefore, the best option is still to buy sports equipment in the store.
When examining the selected model, pay attention to the material of the shaft, check it for strength and elasticity, evaluate the quality of the sliding mechanism (for telescopic poles). Choose a comfortable handle - it should fit well in your hand. Do not buy sticks with plastic handles, they do not absorb moisture and quickly become slippery during walking. Choose a lanyard that is tight-fitting, comfortable and light.
Immediately find out if spare rubber tips are available and what removable parts are included. Be careful not to confuse Nordic walking poles with trekking poles designed for walking on mountain slopes. It is best to make the first purchase under the guidance of a specialist or trainer who is familiar with all the nuances of such equipment.
Many people, having visited our site for the first time or faced with the issue of choosing Nordic walking poles, experience difficulties. The choice is large, there are many models, prices vary and it is not always clear what is the difference between models for 1000 and 5000 rubles. So which sticks should you choose?
First of all, it is worth deciding on the type of sticks. All of them are divided into two groups:
1. Fixed length walking poles (one-piece, one-piece)- are selected immediately under the height of a person;
2. Telescopic walking poles (adjustable, folding)- you can adjust yourself and change their height.
Now more about the "pros" and "cons"
Scandinavian fixed length poles you need to immediately select according to the height of the person. The selection table is shown on the main page of the site, below. Fixed-length walking poles are conditionally more reliable and durable than telescopic poles, since they have no mechanisms and nothing to break. Also, the advantages of fixed length Nordic walking poles include their price, compared to telescopic models.
Now let's move on to specific fixed-length models (read about telescopic ones below).
If you would like to purchase the maximum cheap sticks, do not have a big budget and just want to understand what walking with sticks is, we advise you to take a closer look at the model Gekars or Nordic Peura. Inexpensive and lightweight stick model, there is a weight limit of 108 kg for the walker.
If you would like to purchase good, high-quality, but at the same time inexpensive sticks, take a closer look at the models of the "Golden Mean" Finnish sticks RealStick(Realistic), START Flow(Start Flow) or Italian sticks KV+ Vento(V+Vento). These are sticks with 20-30% carbon, cork handles and adjustable straps. Perfect for beginners and people who are already walking.
It is also worth noting the sticks separately. Excel Sport- these are poles of a famous Finnish brand with 30% Carbon, equipped with an innovative Exel All Terrain tip, which is suitable for walking on asphalt and dirt and lasts 2-3 times longer than conventional rubber shoes.
If you want to buy Nordic walking poles excellent quality, with a high degree of shock absorption loads and very light weight, you should opt for walking poles made in Italy FIZAN Performance Race(Fizan Performance 60% carbon fiber) or Finnish START Cross(Start Cross 70% carbon)
And of course magnificent models of Scandinavian sticks of fixed length Finnish START Spirit (Start Spirit 100% carbon) or Italian FIZAN NW Trainer (Fizan NV Trainer 80% carbon). Undoubtedly, the best poles in their class, meeting all the highest requirements. Moreover, they are suitable for both beginners who immediately want to purchase and start learning to walk on good sticks, as well as experienced walkers, Nordic walking enthusiasts and instructors.
Nordic walking poles are telescopic (adjustable). The advantage of these sticks in the first place lies in their compactness when folded, ease of storage and transportation. Also, the advantages include the possibility of a more accurate, individual selection of height and the use of sticks by several people with different heights. And of course, the ability to adjust loads is important. We make the stick higher and thereby increase the load, we conduct a more intense workout, lower the height, the load decreases, we train in a light mode.
Now let's move on to specific models of telescopic poles for Nordic walking:
Most inexpensive option are walking sticks ERGO-50. A fairly simple but reliable model with a full set of tips, suitable for people with a small budget. An improved version has appeared ERGO-50 Plus blue with cork handle.
More interesting and inexpensive, but a good option telescopic poles M.D. Sport has a reliable mechanism, a cork handle and a quick-release lanyard. There is also this model of sticks with an anti-shock cushioning system - MD Antishock.
The best aluminum models are walking poles made in Italy FIZAN Speed(Fizan Speed) and KV+Zaluna(SW+Zaluna). In these models, high-quality and quick-release lanyards with a semi-glove, light weight, reliable mechanisms, all the details of the sticks are made with high quality and at a high level.
Of particular note is the Finnish-made model Nordic Sport-17(Nordic Sport-17), this model has a reinforced structure, with a reinforced mechanism and anti-shock. Undoubtedly, it is suitable for people with a dense physique (read below about the choice of sticks for dense people).
And of course, the best sticks among telescopic models are sticks with carbon. If possible, telescopic poles with carbon fiber should be preferred over aluminum. Since carbon is lighter, stronger, and most importantly, it absorbs well and reduces the load on the joints, hands and spine when walking.
For telescopic models with carbon fiber include Finnish sticks START Tour(Start Tour 50% carbon). The ideal price-quality ratio, as well as the presence of 50% carbon in the composition, provide good cushioning and put these sticks far ahead of any aluminum counterparts. They have two- and three-section modifications.
top models among carbon telescopic walking poles are Italian KV+Adula(KV+Adula 100% carbon fiber) and Finnish Excel Nordic Trainer(Excel Nordic Trainer 80% carbon). The HF+Adula provides excellent cushioning thanks to 100% carbon fiber, is compact in size, well-equipped and has exceptionally secure bindings. And the Excel Nordic Trainer are undoubtedly very high quality sticks from one of the best Finnish manufacturers Excel.
I would like to separately note the sticks for Nordic walking Fizan NW Trainer(Fizan Trainer 80% Carbon). It's unique combined stick model, combining the advantages of fixed and telescopic models. In fact, these are fixed length poles with a high carbon content, providing ideal shock absorption when walking, which hardly any telescopic pole can give, BUT due to the Concept's external patented locking mechanism, it is possible to adjust the height from 105 to 130 cm. This allows you to adjust load when walking, it is ideal to select the height both while walking on asphalt, and while walking on sandy ground or snow, when the sticks fall through and the height will not be enough. That's what fixed sticks have always lacked. And comfortable cork handles, adjustable and quick-release lanyards will make walking even more enjoyable. This model is suitable for everyone from beginners who decide to immediately make an excellent choice to experienced walkers and trainers.
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