Nordic walking without leaving home: review of exercise equipment and their capabilities

Nordic walking exercise machine - stepper with poles

Nordic walking in the classical sense is one of the types of training for Scandinavian skiers during the off-season. However, today Nordic walking has become a sport that allows you to lose weight and tone your muscles by exercising in the fresh air without heavy training. Sports technologies do not stand still, and for those who do not have the opportunity to regularly practice Nordic walking on the street, a stepper exercise machine with the same name was invented, which allows you to train at home.

Training safety, comfortable training

The stable frame and anti-slip pedals will ensure your training is truly safe! While your feet press the foot pedals, you hold the handles of the stepper with your hands. The position of the handles is adjustable, they rotate, providing control of movements during training, so the movements are confident and correct, and the joints are not damaged. Turn on your favorite music at home and train in a comfortable environment with the GymBit “Nordic Walking”, which can be ordered on our website.

pros

Nordic walking classes, whether it be walking outside or training on a stepper, have a number of factors that have a positive effect on the human body:

• Strengthening muscles and giving them tone.
• Reducing blood pressure and enriching the blood and the body as a whole with oxygen, which improves the functioning of the cardiovascular and respiratory systems.
• Relieving muscle tension and pain in the shoulders, back and cervical spine.
• Increased immunity, including to various chronic diseases.
• Burning subcutaneous fat.
• Improved coordination.
• Prevention of ligaments and joints.
• Improved digestion.

How to use the Nordic walking machine

Before starting training on a stepper with sticks, you need to do a small warm-up complex to warm up your muscles, ligaments and joints.

1. When exercising on the Nordic Walking machine, your legs should be slightly bent at the knees.
2. The entire foot should be in contact with the pedals, not just the toes or heels.
3. It is important to work synchronously with your legs and arms, using the levers of the machine, your movements should be similar to the technique of a skier.
4. Throughout the entire workout, breathing should remain even and deep enough.

The degree of load should be increased gradually.

• It is recommended to start exercising on the Nordic Walking machine for 10-15 minutes, gradually increasing the duration of the workout from week to week.
• After a few weeks of training, you can try using an interval training system, when 10-15 minutes of intense load alternate with a low load phase, also lasting 10-15 minutes.

After completing your workout, it is recommended to perform several breathing exercises to normalize your body's functioning.

Nordic walking simulator for home: types, several recommendations on exercise techniques

The Nordic Walking exercise machine for home, simulating Nordic walking, is used in gyms to train athletes. The article describes the history of the emergence of Nordic walking and its varieties. Recommendations are given on exercise loads and techniques, including for weight loss.

The direction of general physical training of the body, called Nordic walking, is very popular. Firstly, such walking has virtually no harmful consequences, and secondly, it is suitable for people of any age.

In addition, without grueling workouts, you effectively improve your health and burn enough calories to lose weight. It has been proven that it is better to train in open areas, and if this is not possible, then a special simulator that simulates movements is suitable.

Let's take a closer look at the Nordic walking technique with a simulator.

Historical reference

In the forties, walking with special sticks appeared. It was invented by the Finns for training skiers when there is no snow. Training without skis was reflected in the high performance results of the national team.

Fifty years later, a Finnish trainer patented exercises called “Nordic walking.”

She soon went beyond training skiers and found fans among the general public. In addition, the coach designed comfortable poles and also wrote a manual on using ski poles for race walking.

Numerous studies have shown high results in the rehabilitation of patients who used these exercises, since the exercises involve more muscles compared to running or cycling.

Weather conditions are a serious obstacle to training. In cold, rainy weather, the ability to walk with poles is reduced.

In order not to depend on the weather, the Nordic Walking simulator was developed and is widely used, training all muscle groups with movement on the spot.

Types of Nordic walking

Depending on the intensity of the exercises, there are four types of training.

1. Healthy walking - a regular walk to strengthen the heart, joints, muscles, and respiratory organs.

2. Special walking - movements that strengthen certain muscle groups.

3. Fitness activity - exercises that allow you to lose weight or strengthen the body.

4. Race walking - training athletes according to programs that improve athletic performance.

Types of simulators

As a rule, for home exercises, a simulator with movable handles is used, which repeats the movements of Nordic walking.

In addition, the load that is applied when climbing stairs is simulated. During training, the muscles of the abs, legs, and back work.

Equipment that simulates Nordic walking has different types, depending on the characteristics of its use.

1. Based on size and design features, simulators are grouped into two types:

• steppers - classic large devices with handles that create stress on the back and arms;

• ministeppers - compact devices consisting of two pedals, equipped with handles for training the back, arms, and shoulder girdle.

2. According to the type of movements performed, simulators are grouped:

• classic model - simulates a regular climb up the stairs;

• balancing model – the athlete’s center of gravity shifts in different directions. Additional movements of the arms and body are allowed, increasing the load on the muscles;

• rotating model - during movements the body turns, which increases the load on the back muscles.

3. According to functional features, simulators are grouped:

• mechanical model - uses the resistance of hydraulic cylinders. Each cylinder is compressed or unclenched by foot pressure;

• electromagnetic models - the magnetic resistance of the pedals is used. They are highly functional: measuring heart rate, distance, calories. Rarely used at home due to their large size and high cost.

4. According to the design of the pedals, simulators are grouped:

• with dependent stroke - both pedals are connected, so the same load on the legs is ensured;

• with independent travel —the resistance of each pedal is selected individually. This improves the quality of training.

Design features

The exercise machine combines a stepper to strengthen the leg muscles, as well as handles for Nordic walking.

The design is not very complicated, however, some of its features increase the effect of training.

1. The loads on the pedals and handles are adjusted independently of each other. This allows you to create different loads on different parts of the body.

2. Safety of classes is ensured by pads on the pedals.

3. Unlike other exercise machines, the pedals move rigidly not only vertically, but also twist and turn. In this way, the number of muscles involved increases.

4. The display shows some training results:

• duration of the lesson;

• number of steps;

• amount of calories burned.

Recommended practice technique

To use the simulator effectively, you need to choose a training technique and load with your instructor. After injuries or surgeries, loads are agreed upon by the attending physician.

General recommendations on practice techniques are not complicated:

• the load increases evenly and gradually;

• training begins with a ten-minute warm-up;

• exercises are performed with bent legs;

• feet lie firmly on the pedals. The load on the knee joints is controlled;

• to lose weight, perform intense exercises with a light load;

• the workout ends with a five-minute breathing exercise.

Recommended rules for losing weight

Numerous user reviews indicate the high effectiveness of the Nordic Walking simulator for weight loss, since the number of burned calories that form adipose tissue increases.

Following certain rules can improve the quality of your training.

1. The purpose of the training is selected in order to properly organize the training. For example, to lose weight you need to run for an hour every day. It has been proven that fat is burned only after half an hour of intense muscle movements.

2. While moving the handles, the arm muscles are sure to tense, simulating pushing off with ski poles. The effect of training is sharply reduced when the handles are used only to maintain balance.

3. The lesson begins at a calm pace, and then the loads gradually increase. They should not negatively affect the condition of the muscles.

4. Every fifteen minutes, alternate exercises with increased and decreased load.

So, if you follow the training technique on the Nordic Walking simulator, then the exercises give good results: the overall tone improves, health is restored, and the level of physical fitness increases.

This section contains important characteristics of the Nordic Walking simulator for home: types, several recommendations on exercise techniques.

Source: https://zojik.ru/fizicheskaja-aktivnost/trenazhyor-skandinavskaya-xodba-dlya-doma-vidy-neskolko-rekomendacij-po-texnike-zanyatij.html

Which simulator to choose

"GymBit"

The absolute and virtually uncontested leader in the Nordic walking equipment market is the GymBit brand exercise machine.

• The “GymBit” stepper has a multifunctional computer with an LCD display, through which you can adjust the degree of load, as well as track the distance traveled and the number of calories burned, having previously indicated your height, weight, gender and age.
• The adjustable handles of the exercise machine provide a natural load on the abdominal and back muscles, and the pedals, made of non-slip material, ensure good grip on the legs.
• In addition, the GymBit simulator has the ability to change the range of rotation angles and movements, so you can increase or decrease the intensity of the workout.

The average price of this simulator is about 5,000 rubles.

Budget option - mini stepper

A more budget-friendly option would be the Nordic Walking mini-simulator.

• Its main feature is the absence of levers.
• Some models of mini-steppers come with expanders for arm training.

The cost of such simulators generally varies in the range from 2500 to 3500 rubles.

However, mini-steppers have a smaller range of rotation angles, so they are significantly inferior in efficiency to their full-size “brothers”.

Who is the trainer suitable for?

Stepper Nordic walking belongs to the category of cardio exercise equipment, which means it is aimed at improving the cardiovascular system, the performance of the whole body, working out muscles and burning fat.

A significant advantage of the simulator is that such cardio exercise is suitable for both young and old people.

Doctors especially recommend using a stepper for patients with:

• heart pathologies;
• diabetes mellitus;
• obesity;
• joint diseases;
• problems of coordination and balance;
• during the rehabilitation period after injuries.

Benefits of classes

The effectiveness of Nordic walking training has been proven more than once by various studies and experiments.

Regular stepper training guarantees:

• improvement of general condition;
• pressure stabilization;
• reducing the likelihood of heart disease;
• increasing the performance of all internal organs and immunity;
• cholesterol reduction;
• tightened skin;
• complete elimination of cellulite;
• weight loss;
• working out and strengthening the muscles of the buttocks, thighs, arms and chest;
• normalization of metabolism.

How to choose a reliable stepper for your home?

To choose a simulator, you must first study the possible options and take an interest in the existing types of simulator, determine the purpose of your work with it.

The Nordic Walking stepper exercise machine is designed specifically for home workouts; classes and exercises are highly effective in losing weight, even if you train at home.

And what is better - a stepper, a treadmill or an elliptical trainer than replacing a stepper at home - is a personal choice for everyone.

How to exercise correctly on a simulator?

To ensure that classes are not wasted and to avoid injuries, it is important to follow the correct training technique:

• immediately before the lesson, a warm-up is done;
• the first workout should not exceed 10-15 minutes;
• the time of subsequent sessions increases gradually when the muscles get used to the load;
• you should breathe evenly, inhaling through the nose, exhaling through the mouth at intervals: 2 steps - inhale, two steps - exhale;
• keep your back and head straight, bend your lower back slightly;
• arms and legs work synchronously, imitating a skier's technique.

How should your hands work?

Hand technique during training:

• straighten your shoulders;
• when walking, the front arm should be “thrown” forward as much as possible;
• the elbow of the back arm is pressed to the body;
• Repeat movements synchronously, smoothly, without jerking.

How should your legs work?

To distribute the load evenly, the legs should work no less actively than the arms:

• the foot is completely pressed to the platform, without lifting the heel or toe;
• the knees should be slightly turned outward and not touching while simulating walking;
• The legs must be kept slightly bent, without bending or straightening completely. The correct level of bend is if the knee does not extend beyond the toe on the pedal;
• all movements are performed smoothly, but clearly, without jerking.

How to exercise correctly to lose weight?

It is possible to lose excess weight using a stepper by following the recommendations:

• fat begins to “burn” after 40 minutes of cardio exercise, so exercise on the simulator should be at least 50 minutes;
• training should be regular, 3-5 times a week. If you feel tired, you should not overexert your body, giving your muscles the opportunity to recover;
• A great way to achieve the desired result is interval training: high load alternates with low load.

Popular simulator models, their prices

Of the variety of home walking options, the two most common are GymBit and mini-stepper.

"GymBit"

The leader among Nordic walking imitators.

Advantages:

• a mini-computer that tracks the number of steps, distance, time, and calories burned;
• adjustable height and load level;
• pedals made of non-slip material;
• minimal stress on the joints;
• takes up little space.

The average price of GymBit is 6,000 rubles.

Mini stepper

A budget option for Nordic walking. Its average cost is 3,500 rubles.

Features of the mini-simulator:

• suitable for small spaces;
• there are no handles, which means the load on the upper body is lower;
• some companies offer an alternative - expanders instead of handles.

Nordic walking for weight loss

Nordic walking with poles for weight loss, as a type of fitness, appeared relatively recently, but despite this it is in great demand. Training in this direction is not so difficult, but at the same time it allows you to quickly get into excellent shape and burn up to 700 kcal in one approach . Thus, Nordic walking for weight loss allows you to consistently lose 3-4 kg of excess weight per month with regular training. But you need to know the basic nuances associated with the methods and techniques of training.

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The benefits of walking on a treadmill

The benefits of this Scandinavian exercise machine are evidenced by numerous studies and tests, walking:

• Strengthens the heart and blood vessels.
• Works the muscles: legs, buttocks, thighs.
• Allows you to lose excess weight, while the skin does not sag, but, on the contrary, takes on an attractive, toned appearance.
• Increases immunity.
• Improves coordination of movements.
• Trains joints.
• Eliminates the appearance of cellulite.
• Enriches the blood, and therefore the internal organs of a person, with oxygen.
• Speeds up metabolism.
• There is a decrease in bad cholesterol.
• A wonderful mood will definitely be guaranteed.

The benefits of Nordic walking for weight loss

This type of fitness uses up to 95% of the muscles during each workout, while with a regular walk this parameter barely reaches 70%, and with running - even less. Relying on sticks helps to relieve the load on the hip and knee joints, which helps to not overload them on the one hand, and to significantly strengthen them on the other. Therefore, everyone who wants to start training and get rid of extra pounds will receive the following benefits from hour-long sessions:

• Toning the body quickly even for those who led a predominantly sofa lifestyle. Even an untrained person will be able to walk without risks to the joints and heart.
• Another benefit of Nordic walking for health and weight loss is abdominal pumping.
• Such walks help improve the functioning of the nervous system.
• Exercise improves the shape of your buttocks.
• This type of fitness will help you lose weight through cardio exercise, which allows you to burn more fat.
• Each session trains the heart and helps strengthen the vascular walls. People with ischemia and hypertension can also participate in this sport.
• Improving blood supply to internal organs.
• Improving posture by actively working out the back muscles.
• Increase in speed, endurance, strength.
• Improved coordination and sense of balance, dizziness will disappear.
• The functioning of the respiratory system will improve, making it easier to breathe. According to the doctor, the lung capacity of those who engage in this area of ​​fitness is 30% greater. Therefore, people with asthma and even COPD will benefit from this sport like no other.
• Rejuvenation of the body, lowering cholesterol levels, stabilizing blood pressure, improving the functioning of the gastrointestinal tract, normalizing metabolism, getting rid of toxins.

That is, such work triggers a whole chain of processes that can affect weight loss and active burning of calories.

Restrictions on activities apply only to those who have an acute chronic disease (for example, infectious), as well as severe damage to internal organs or the musculoskeletal system. Therefore, Nordic walking is available to literally everyone.

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

As can be seen from the previous list, losing weight in this way is quite simple. This method is suitable even for those who have only heard about sports on TV or have serious limitations to other types of loads.

There is only one condition left : you must follow the correct technique in order to always feel good.

It is important to understand that a regular walk with poles will also be beneficial, but if the goal is to lose weight, then some effort will be necessary. Such a load will pay off for the 700 kcal spent per hour . Accordingly, Nordic walking for weight loss has rules, and quite clear ones:

• A lesson lasts on average at least 30 minutes , and preferably 1 hour or more;
• Training is carried out at least three times a week, and for stable weight loss of 3-4 kg - up to 5 times;
• To start the weight loss process, it is important to follow the principles of proper nutrition ;
• You can start with flat surfaces and paths, but increasing the load for more active fat burning occurs on rough terrain and when snow has fallen;
• Working out in the cold helps further stimulate the body to process fat into additional energy for heating;
• The ideal heart rate for effective training is 140 beats per minute.

Clothes and shoes

You must choose equipment for Nordic walking that is comfortable, breathable, does not restrict movement and, of course, corresponds to specific weather conditions. Sneakers must be of high quality, with a sufficiently flexible sole and orthopedic insole.

For winter walks, thin thermal underwear and winter overalls are suitable. And in the summer you can wear anything: a tracksuit, trousers, shorts, a T-shirt, a T-shirt, etc. To avoid causing trouble or causing calluses, always wear several pairs of socks, preferably cotton ones.

Nordic walking technique for weight loss

If we consider how to do Nordic walking for weight loss, techniques, principles, then there is nothing complicated here. It's best to start with the following steps :

1. The straps of the poles are attached to the hand so that a slight tension is felt.
2. You need to start walking with a normal gait with your arms down, and let the sticks drag along the ground.
3. As your hand rises forward, you need to grab the stick a little tighter and push off the ground with it.
4. After the push and subsequent movement of the hand back, you need to release the stick - let it drag along the ground again until, in the process, the hand is again at the top in front. Then you grab again and push off.

In the process, you will get the hang of moving correctly, even if at first the Nordic walking technique with poles seems incomprehensible and difficult. It is only important to understand the movement itself and avoid the most common mistakes. The basic rules of Nordic walking with poles for weight loss are described above.

Water

When doing Nordic walking, you need to drink correctly, about 1 glass per hour of intense walking.

Much will depend on the air temperature, the duration of walking, your own physiology, etc. You need to drink about 500-600 ml of water 1.5-2 hours before class.

To ensure you have the necessary endurance, you should not start training on an empty stomach. It is necessary to give the body some calories for normal functioning. If, on the contrary, you have eaten heavily, wait a little 2-3 hours. The nature of nutrition will depend on the time spent and intensity of exercise.

Main mistakes

Wanting to speed up the process of losing weight, many people begin to improvise and engage in amateur activities, which is strictly contraindicated during such training.

Any deviation is fraught not only with a decrease in the effectiveness of exercise, but also with a deterioration in the performance of the body and joints.

Therefore, it is worth considering the most common mistakes of beginners and not only:

• You can't put your poles forward;
• You also can’t lean on them like on crutches;
• They should be held straight so that the arms are bent to a maximum of 90° at the elbows, otherwise the shoulder girdle will be overloaded;
• The movement of the arms comes only from the shoulder, but not from the elbows;
• The movement goes in the opposite direction - the right leg and left hand forward, and then vice versa;
• Before training, you must do a warm-up;
• An effective good complex does not always mean that you need to train a lot at once;
• If you have heart problems or the usual lack of preparedness of a novice athlete, then you should moderate your enthusiasm and start with small training, as evidenced by numerous reviews about the consequences and dangers of excessive pressure.

Proper Nordic walking for weight loss is not such a complicated science. To do it, everyone will need only one skill - the ability to walk without sticks. The process simply adds more active arm movements and the use of sticks. As you increase endurance and physical strength, you yourself will notice that your movements will be more active and more vigorous. In big cities like Moscow, there are special courses that show how to properly do Nordic walking for weight loss. Therefore, everyone decides for themselves whether they should do this in groups.

Common mistakes

People involved in Nordic walking always make the same almost typical mistakes:

• Using ski poles.
• When raising the arm and further pushing away, an involuntary and unacceptable rotation of the body occurs.
• During repulsion, the force of the hand, rather than the elbow, is mistakenly used.
• When buying poles, you should not rely on the experience of sales consultants; study this issue in advance.
• When purchasing an item, you must open the package and inspect the product in the store.
• Do not buy poles with unusable plastic handles; moisture makes them slippery.
• You should not buy vibrating and heavy poles.
• You cannot use only 1 pair of socks and those made from low-quality materials.