Nordic walking for weight loss: benefits and correct technique

( 2 ratings, average: 5.00 out of 5)

Many people believe that walking cannot be the best workout for the whole body, help you lose weight, relax the muscles of the neck, shoulders and arms due to working at the computer, and simply improve your mood. But this is precisely why Nordic walking was created, which is designed to actively work not only the lower, but also the upper part of the body thanks to the use of special sticks. Their design resembles ski boots and turns a walk into a full-fledged sports training.

True Nordic walking with poles, the benefits of which are known all over the world, speeds up the work of the cardiovascular system without increasing the feeling of increased stress on the body, which has a great effect on the health of the cardiovascular system. The workout will be much more active than even jogging, but the body will not feel it. Nordic walking constantly lengthens and contracts the muscles of the shoulders, neck, arms and even back, relieving tension from them. This option is optimal for those people who spend a lot of time at the computer, TV, or work while sitting. Nordic walking is suitable for all age groups and all types of athletes. It is perfect for those who:

• I would like to actively spend my free time in nature,
• wants to lose weight because this sport allows you to activate more muscle groups than regular walking, which consequently leads to higher energy consumption;
• is an amateur athlete and wants to be active throughout the year in all weather conditions;
• has a venerable age, but would like to maintain vitality and energy;
• is actively involved in sports, but wants to improve his endurance.

For beginners, longer but less intense hikes are recommended. More experienced and better prepared athletes can already increase the load, start climbing mountains, etc.

Popular Nordic walking - walking technique for weight loss and more

The difference between this type of walking and the usual one is the increase in the span of the arms and legs, due to which the whole body begins to work. And this is good not only for fighting extra pounds, but for the body as a whole. But you need to use sticks correctly, aimed at activating the work of the entire body:

• Shoulders are relaxed and slightly drooped.
• The arms are also relaxed and close to the body, but slightly open to allow good pole work.
• For example, if you start walking with your right foot, at the same time you need to raise your left arm to the waist and place the stick on the ground at the same moment as the right foot touches the ground.
• While taking a step, a person seems to push off from the stick, while moving his arm back as far as possible. At the same time, you need to try to lengthen your steps.
• All movements should be performed freely and relaxed, replacing each other. It is important that your elbows and shoulders are not pinched. After the first lessons, certain tactics will be developed, the body will find the optimal step length, speed, and hand position.

If you forcefully use the poles or use the poles incorrectly, only a negative effect may appear, not a positive one. Of course, a lot depends on the poles themselves, of which there are many models.

How many calories are burned when walking up stairs?

Climbing stairs requires much more effort than climbing a flat road. The effectiveness of such exercises depends on the height of the step, intensity and time of movement. On average, up to 550-700 kcal are lost per hour, but it’s difficult to hold out for that long.

It is best to refuse the elevator and walk up to the apartment. You should start small, adding only 1 floor per week, so that there is no severe shortness of breath and palpitations, and harm to health. You can walk up the stairs to the 5th floor at a good pace in 5 minutes. One such “race” is minus 50-60 kcal. For more information about walking on stairs for weight loss, read the link.

Features of choosing sticks

Residents of Scandinavian countries have used similar ski poles for many years while walking and training. Nowadays, stores offer several types of this sports equipment, and everyone can choose the best option for themselves. Scandinavian walking poles, the benefits and harms of which will be described below, must be chosen based on your height, terrain, etc.

• Weight. Some are heavier, others are extremely light. Additional components such as pads, shock absorbers and others add weight, which should be taken into account when purchasing.
• Materials. Aluminum and carbon fiber are in great demand. Each differs in terms of shock absorption, durability, and weight.
• The length of the pole is more important for the ability to use the technique of this sport in the right way. A stick with a standard length without the ability to change the parameter is usually the lightest, since it does not have additional elements. But it should only be used for flat terrain, since in other cases it will not give the desired support effect, but will only get in the way under your feet. For those who like to travel or explore new areas, telescopic models with a position locking system are more suitable.

• Professional gloves are used to protect hands from rubbing with sticks. Gloves are selected according to size, as they should not cause discomfort. The design is constantly improving, so you can choose a stylish and modern option to suit every taste.
• Additional elements. These include spikes for nature trails and overlays for sidewalks or walkways. Rubber pads are essential for asphalt, paving slabs, etc.

Professional pole models are also equipped with shock-absorbing springs.
They add weight, but make the workout much easier to use and more effective. Find out the causes of excess weight and ways to quickly lose weight

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Beginning athletes are recommended to take Nordic walking classes without poles. After all, they only contribute to the activation of body movements. First of all, it is recommended to simply start walking in this mode and understand whether this sport is suitable for the body. In addition, you should not buy everything you need if it will only be used a couple of times.

Reviews

Natalya, 28 years old

For me, just walking with poles is the ideal sport. After it, your knees do not hurt, you do not experience severe fatigue and shortness of breath. In addition, the classes are always in nature, so the mood afterwards is simply excellent, you are recharged with vigor. My weight loss in a month was 5.5 kg. This is without any special changes in diet, I only gave up sweets.

Georgy, 42 years old

I have always had problems with my knee joints, so doctors forbade me from running. On the advice of a friend, I decided to take up Nordic walking to lose weight. I was pleased with the availability of equipment and simple technology. I even got my wife involved in the training. They competed to see who would lose the most weight. I managed to lose 7 kg in a month, and she lost 8.5.

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Anastasia, 34 years old

I began to notice more and more often people walking on the street with ordinary sticks. I decided to try it too and bought poles for myself and my mother. We were on vacation and we walked 5 km every day. I was able to lose 3 kg in the first week, and my mother began to experience shortness of breath less often. The main thing is that after training you don’t feel exhausted - a walk, on the contrary, is very invigorating.

What is this sport used for?

Correct body movements during this walk will help relieve tension in the neck and shoulders, while the muscles of the torso will remain in good shape. Works the deltoids, pectorals, triceps, biceps and abdominals. Calorie burning increases up to 40 percent, but the load on the body does not increase. On the subject: How to remove stretch marks after losing weight Using the correct Nordic walking technique with relaxed shoulders, holding the poles correctly and using the full range of motion, the function of the neck and shoulders is restored. Just 30 minutes is enough to forget about back pain. This sport is also actively used to burn fat. During training, 30% more calories are burned and the effect of muscle work increases up to 40%. The undeniable benefits of Nordic walking are visible after just a couple of weeks of training.

Active and useful pastime

Due to ignorance, many people do not perceive Nordic walking as a full-fledged physical activity. Although it has been proven that walking with sticks comprehensively strengthens, improves health and is accessible to almost all categories of the population. Finnish walking helps maintain health for people with certain musculoskeletal disorders, cardiovascular problems and other non-infectious ailments.

What is the secret and power of the Scandinavian move? The poles that are designed for exercise do more than just help maintain balance. They partially relieve stress and allow even unprepared people to overcome long distances and climbs.

In general, the effectiveness of the exercises is more than impressive, Nordic walking:

• Involves almost the entire muscle complex of the body;
• Improves blood circulation;
• Relieves muscle tension;
• Promotes normal lung function;
• Significantly reduces pressure on the intervertebral discs and ankle.

And, importantly, compared to normal walking, walking with poles helps you burn almost 50% more calories. This fact is the answer for those who are wondering whether it is possible to lose weight with Nordic walking.

Benefits of regular exercise

Endurance

During training, aerobic and anaerobic (cardio) processes occur in the body. The former use available reserves of oxygen, glycogen and fat to maintain activity, and they can work on such “fuel” for a long time. This is the so-called “first breath”. Aerobic training prepares the body for more intense anaerobic, cardio training. Once the available oxygen runs out, a “second wind” opens.

Range of motion

During normal movement around the city, a standard short stride and an almost imperceptible arm swing are used, which often barely affects the activity of the torso. These movements require less effort, and therefore much less benefit. Nordic walking techniques involve increasing the range of motion and taking longer steps, which activate the muscles. Flexibility also improves.

A new level of anaerobic training

Typically, they are also called cardio training. Advanced cardiorespiratory activity increases both strength and endurance. The more intense your heart activity, the less oxygen is available to metabolize fat, which supports vigorous movement. The body uses other reserves of fast energy to work the muscles. Thanks to this, the muscles begin to work with triple the energy and always remain in good shape. On the subject: Modern methods of treating obesity Movement and work of the body without the participation of oxygen requires a timely and simple source of energy, so instead of fat cells, food is used, as well as muscle resources. This radically changes the standard functioning of the heart. Scandinavian “athletics” is an endurance sport that uses most types of muscles. This is a great activity for serious athletic training because it can be done at any intensity. In addition, the rules of Nordic walking with poles for weight loss are quite simple and quickly learned. Benefits of anaerobic training:

1. Healthy heart. Thanks to moderate but constant cardio loads, the system begins to work more smoothly, as it is not susceptible to stress. The person becomes calmer.
2. Greater cardiorespiratory endurance. First of all, the respiratory system is restored. If shortness of breath appeared before, then with regular use of sticks, it will completely disappear. The brain and lungs will not experience oxygen starvation due to the correct distribution of resources.

1. Increased level of physical fitness. Since almost every muscle in the body is worked, physical fitness improves significantly over time. Nordic walking is an excellent starting point for many athletes. For example, after several workouts, you can start doing aerobics, take a closer look at strength training, volleyball, advanced athletics, etc.
2. Improved reflex functions and coordination. In order for the effect to appear, you need to constantly control your movements. Thanks to this, attentiveness and coordination increase, and the body itself becomes more reflexive and gets used to innovations. After a while, the brain no longer needs to control the arms and legs.
3. Reducing muscle recovery time after training. Nordic walking is a regular warm-up for those who regularly exercise. The load itself is not felt, but the muscles work at full strength, lactic acid is not formed in them, which leads to a broken state after training.
4. Increasing the speed of reactions in the body. As mentioned above, Nordic walking for weight loss is an excellent solution, as it allows you to burn calories faster and speed up the process of breaking down fats and carbohydrates. In addition, anaerobic reactions speed up all metabolic processes, from the metabolic cycle inside cells to the absorption of food by the stomach. The faster the metabolism, the less likely it is to gain excess weight, put stress on the heart, and also increases the amount of energy.
5. Improving performance in sports. Nordic walking allows you to quickly increase the load in any sport. Anaerobic processes increase strength, endurance, flexibility and other characteristics necessary for active advancement in the world of sports achievements.

Dexterity

Agility is associated with the speed and maneuverability of each part of the body, since the muscles now become more elastic and the reaction increases. Starting or stopping unexpectedly, turning, leaning and other types of quick leg reactions are skills that require muscle control. Nordic walking offers varied and unique exercises. Some require the use of poles, others are based only on the environment itself. Coordination improves noticeably, and the body copes with various loads more easily.

Efficiency

Scandinavians often say that it is constant movement that allows you to prolong life and improve health. After a month of training, coordination improves noticeably and posture is restored. Making each movement efficient, or using as little energy as possible to train, is both the result and the goal of skilled Scandinavians. In addition, this sport is suitable for many, as it does not require expensive equipment, is not dangerous and does not put stress on bone tissue.

Force

Training muscle strength allows you to constantly keep them in good shape. In addition, such walking allows the body to adapt to constant movement, improve balance, agility and much more. Coordinating simultaneous movements requires full body effort and endurance. If the program is performed correctly, you can forget about shoulder pain and back problems.

Coordination

From the very first days, the health benefits of Nordic walking begin to appear in literally every way. The concept of the body's coordination system includes the interconnection of movements - an easy, smooth and unloaded transition from one easy movement to the next. Over time, all body movements will be so easy and harmonious that the brain will easily transmit instructions without wasting energy. This approach allows you to develop not only the body, but also mental abilities, and take a different look at classical sports. Coordination training combines balance, agility and visual skills. Coordination develops especially well, oddly enough, during group classes, since a lot of information is also perceived visually. All that is required is simply to follow the movements of more experienced athletes and try to repeat them.

Energy expenditure for different lifestyles

The type of work, as well as his gender and age, determine the energy requirements per day. The norms for men and older people are always lower.

• For those engaged in mental work, 1800-2000 kcal are required for women and 2100-2500 kcal for men per day.
• If the work can be characterized as light physical, then the energy requirement is 2100-2200 for the fair sex and 2500-2800 for the stronger sex.
• For average physical labor, you need 2500-2600 kcal for women and 3000-3300 for men daily.

There are quite detailed studies that show exactly how many calories are burned in a particular type of activity.

Energy consumption for different activities is shown in the table.

For example, during sleep and rest without movement, 1-1.5 kcal are spent every minute, and when washing floors and windows, 4-5 kcal are already spent. From here we can draw a simple conclusion: the more a person moves, the more energy he spends. If the body receives less “fuel” per day than it needs, it takes it from reserves - it uses up fat deposits. Therefore, when running or dancing at home, doing push-ups and other exercises, a calorie deficit appears if you do not increase your food intake. This way you can lose weight.