Nordic walking: what will happen to your body if you walk 5 km or more every day?

Nordic walking (from the English Nordic Walking) is a type of physiological movements used when walking, with the assistance of special sticks. A version close to today's walking method, which appeared in the middle of the last century, is associated with Finnish skiers who tried to maintain their good physical shape during the period of lack of snow cover.

They came up with the idea of training without skis, using a run along the distance with ski poles in their hands. Walking with sticks became a separate type of sporting competition at the beginning of this century. Then enthusiasts appeared in Germany and Austria under the name of the hobby “Nordic walking” - Nordic walking. The initial strength characteristics of this sport are suitable for many participants and do not require complex restrictions.

Walking can be used to improve the physical fitness of various age groups and helps maintain good muscle tone in most muscles of the human figure.

What is Finnish walking

Finnish walking is also called Scandinavian or Nordic (northern) walking with poles - “Nordic walking”. This type of sport is ideal for almost everyone and has no serious contraindications. You move using special poles, similar to ski poles. However, this physical activity is very different from traditional skiing.

In addition to the fact that walking can be done at any physical level and at any age, it is very beneficial for health. In addition, such a walk helps to lose weight.

STEREOTYPE No. 8. WARMING UP DOES NOT DO ANYTHING

As before any type of physical activity, be it running, cycling, swimming or skiing, you should always do at least a short warm-up before Nordic walking. For those who are purposefully engaged in improving their health and fighting excess weight by walking with poles, a full long warm-up, including exercises for strength and flexibility, can serve as an excellent additional means of achieving results as quickly as possible.

In general, the warm-up should include at least one exercise for each muscle or muscle group involved in Nordic walking. These are exercises such as tilting and turning the head, lifting (shrugging) shoulders, swinging legs and arms (forward, sideways, backwards), squats with sticks, lunges on each leg, bending the body (forward, sideways), raising toes, jumping on one and two legs. A good warm-up should take about ten minutes.

After walking, do not forget to do a cool-down, also for an average of ten minutes, including a variety of flexibility exercises. Passive long-term stretching with hatha yoga exercises would be ideal. If desired, you can do breathing exercises.

The benefits of walking in the fight against excess weight

Is Nordic walking good for weight loss? Let's look at its advantages.

Since the body uses 90% of its muscles during exercise, this type of amateur sport can compete with aerobics and athletics.
Walking activates your metabolism, which helps you lose weight quickly. Calorie consumption is about 350 kcal/hour (depending on intensity).
Nordic walking is one of the best ways to help you lose excess weight and at the same time increase your endurance.
It has a beneficial effect on your health and helps develop coordination and balance.

Therefore, the benefits of this sport are undeniable.

Is Nordic walking for weight loss effective?

According to information on the Internet, an hour of technical Nordic walking burns up to 700 calories and uses up to 90% of the muscles. In fact, this is more of a myth than a reality. Nordicwalking, when performed correctly, truly guarantees excellent results in fat burning and engaging the maximum amount of muscle fiber. But perhaps only Shipulin and Björndalen are capable of 90%.

The real average figure for proper technical walking is 400-500 calories per hour. Which is also very pleasing: one portion of New Year's Olivier or a piece of fragrant Christmas cake has been used up.

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Photo: From the author’s archive

What is more effective in helping you lose weight?

Finnish or regular walking

Depending on the speed of movement, Nordic walking can increase the number of calories burned by almost 50%. This happens because during training you have sticks in your hands, which involve not only the lower, but also the upper body in the work. Therefore, such exercises are much more effective for rapid weight loss.

Nordic walking or running

Jogging used to be very common, but with the advent of Finnish walking its popularity has decreased. This is not surprising, because people who are fond of Nordic walking get rid of extra pounds faster. Of course, subject to regular training.

In addition, doctors are against running for those who want to lose weight. After all, constant impacts of limbs on a hard surface are not at all beneficial for joints, knees and the musculoskeletal system.

Nordic walking is also recommended for obese people. Running is contraindicated for such people for the reasons stated above. Therefore, walking will help them lose kilos.

Finnish walking is the safest and easiest physical activity for overweight people.

Benefit for health

In addition to the fact that nordic walking promotes weight loss, it has many other indications.

During training, the number of contractions of the heart muscle increases, which helps to increase the body's endurance. In addition, Scandinavian “walkers” with regular exercise can significantly reduce the risk of developing cardiovascular diseases.
Finnish walking is actively promoted by pulmonologists as an excellent means for the prevention and treatment of various lung diseases.
This type of physical activity is recommended for people suffering from arthrosis, or those who have undergone surgery or spinal injuries (as a rehabilitation program).
Classes are indicated for training for older people who have a “bouquet” of chronic diseases, problems with joints and the musculoskeletal system.
Nordic walks are not contraindicated even for pregnant women. The main thing is to consult with the doctor leading the pregnancy and get permission from him. It has been proven that the hobby of walking with poles in the fresh air is beneficial for the health and well-being of the expectant mother. It helps to improve sleep, avoid stress and emotional breakdowns.
Nordic walking can be safely recommended to women who have given birth and whose children are breastfed. But you still have to get permission from the doctor. Such loads will help avoid postpartum depression and also increase milk production.
In addition, training brings pleasure, helps you relax and avoid stress.

There is a whole list of diseases for which Nordic walking is not only not contraindicated, but is even recommended:

scoliosis and osteochondrosis;
chronic back and neck pain;
obesity;
neuroses and insomnia;
vegetative-vascular dystonia.

Benefits of Nordic walking with poles

There is no doubt about the benefits of Nordic walking with poles. You can verify this by reading reviews of people involved in this sport. So, Nordic walking has the following effects on the body:

Develops the respiratory system . If earlier you might start to feel out of breath during a long walk, then after doing Nordic walking you will not get tired, even after walking 10 kilometers. In addition, your lung capacity will increase. This means more oxygen will also enter your blood. Accordingly, you will feel much better.
Any exercise makes a person feel better, and sleep problems disappear almost completely .
Nordic walking uses all the muscles of the upper and lower body. With long-term and regular exercise, this will make your body beautiful and sculpted .
This kind of walking burns more calories than sports walking. It helps improve metabolism and lose weight.
Stabilizes the functioning of the circulatory system and thereby improves the functioning of the entire body.
Helps restore muscles and ligaments after fractures and other injuries.
The overall endurance of the body increases significantly.

As for losing weight directly, you will have to exercise for a long time and regularly. In the first weeks of training, your body will get used to such intense loads. Mainly the respiratory and cardiovascular systems will get used to it. In the next two months, your body's metabolism will stabilize, which will prevent you from gaining extra pounds.

After 3-4 months of training, you will need to increase the intensity of training. If you increase the intensity to 6 classes per week, lasting 1 hour, you will begin to gradually lose weight.

As for contraindications, there are practically none here. Only those who suffer from flu, colds and similar diseases should not exercise. That is, the ban on Finnish walking is purely temporary. This sport can and even should be practiced by people with heart problems , because it will help get rid of various problems.
Heart problems are often the result of a sedentary lifestyle, and excess weight, by the way, too. Therefore, all people suffering from excess weight and heart disease should take up Finnish walking with poles as soon as possible. This will most likely help much better than medication.

Contraindications

The beauty of Finnish walking is that it has no contraindications as such. The main thing is to take some warnings seriously:

You should not practice Nordic walking during acute respiratory diseases, or if you are feeling unwell.
Postpone classes during an exacerbation of chronic diseases (in particular, internal organs).
If you suffer from serious cardiovascular diseases, you should definitely consult a doctor before starting full-time Nordic walking exercises.
If you do not like exercise in nature and prefer home conditions or a gym, choosing Finnish walking, which involves walking in the fresh air and communicating with like-minded people, is absolutely contraindicated for you.

Even if you feel great, we recommend increasing the load gradually.

Walking with poles is useful not only to lose weight, but also to improve your health. This type of physical activity will give positive results to everyone. After all, no alternative to healthy walking has yet been found.

Nordic walking technique. Instructions

Stand up straight. Tilt your body slightly forward. Take a step with your arm bent at the elbow and extended in front of you. The second hand must be held at the level of the pelvis and moved back slightly. There is an important nuance: you need to take a step with your right foot and bring your left hand forward. Otherwise, you may lose your balance and fall to one side.
The technique of movement during Nordic walking also affects the placement of the foot. You should remember that you should only step on your heel, and immediately upon contact with the surface, your foot should “roll” well. In this case, you need to first transfer the weight to your fingertips, and only then to the fingers themselves.
During movement, it is necessary to keep the abdominal muscles and gluteal muscles in a tense state.
When Nordic walking, do not fully extend your knees. This way you minimize the risk of injury.
Don't forget about proper breathing. At the beginning of the workout, when you have not yet developed the required speed, breathe through your nose. Gradually, as you increase your speed, the air you inhale through your nose will not be enough for you. Therefore, you can safely start breathing through your mouth. However, you should not breathe this way during winter walks.

How to choose Nordic walking poles

Nordic walking poles are the only, but important, piece of equipment. If the poles are too long or short, pain will occur in the legs, back, and other parts of the body. But not only muscle pain, joint problems are also possible.

Therefore you need to know:

When Nordic walking you need not ordinary ski poles, but poles specifically for this sport. They are lightweight and made of aluminum. They can be either fixed length or telescopic, in which the length can be set;
There are straps on the handles of the poles that require special fingerless sports gloves. Thanks to this, you can push off the ground with poles when walking without squeezing the handle of the pole, which will protect your palms from calluses and abrasions. At the bottom of the stick there is a carbide knob, thanks to which you can easily push off from different surfaces when walking. If you walk on asphalt, you put on a special removable rubber knob;
The choice of pole length depends on the person’s height. To do this, you need to multiply your height by 0.66. For example, with a height of 160 cm, 160x0.66=105. Thus, the length of the poles should be 105 cm.

Try this simple and effective sport and you will see that your body will be in perfect shape!

Recommendations

The instructions say that for training to be effective, you should exercise no less than 2-3 times a week for 30 minutes.
For the first few lessons, the total time of your walk should not be more than 10-15 minutes.
Some people mistakenly believe that Nordic walking is a winter sport. This is wrong. Start when you decide to lose weight and stick to a healthy lifestyle. That’s the plus - you can choose the right moment and time of year for hiking with poles.
Before starting Nordic walking, be sure to do a 5-10 minute warm-up, which will warm up your body and prepare your muscles for the load. This is also a safety technique that minimizes the risk of injury and muscle strain.
After completing your session, be sure to spend 5-10 minutes stretching.
To prevent your muscles from hurting so much the next day, we recommend taking a warm bath or going to the sauna upon returning home.

10 main mistakes beginners make: video

How long do you need to walk to lose excess weight?

The distance traveled can be measured in the number of steps or kilometers, or it can be based on how much time it took to walk. It should be taken into account that the rate of burning fat deposits will directly depend on the chosen pace, initial body weight and age of the athlete. Over the years, metabolic processes slow down, which means you have to make more efforts to fight excess weight.

The rate of fat burning depends on the pace, age and body weight

The rate of burning fat deposits will directly depend on the chosen pace, initial body weight and age.

On average, for a healthy person, the optimal load is about five to seven thousand steps. You can measure them using a simple pedometer or a special application for your smartphone. As you train, the number of steps can be increased.

If you measure the duration of a workout in minutes, then it is better to start with 20 – 30 minutes. Here, the number of calories burned will directly depend on the speed of movement. On average, at a speed of 5-6 km/h, approximately 150-170 kcal are consumed in half an hour. The more actively an athlete moves, the more energy he spends.

Based on the distance traveled, it is better to start with 2-3 km. If the route includes uphill climbs and overcoming various obstacles, the distance can be shortened.

Start training with 2-3 kilometers

How to speed up fat burning

Nordic walking is a great option for people who want to lose weight and for those who just want to keep their body in shape. If this is a way for you to lose weight, use the following tips:

To burn more calories and lose weight faster, you can increase the distance you walk during one workout. This is what you need to do first (especially for beginners who are trying to increase movement speed rather than distance). Start gradually increasing your training time - from 10 minutes to 60-120.
At the second stage, when you are already accustomed to the loads and have “grown up” to full-time training, you should think about increasing your speed of movement.
Once you have achieved the desired speed, you can make things more difficult for yourself and start moving on uneven surfaces. You don't have to walk with poles on hilly terrain; you can do just as well on sand or gravel. Walking in the snow also helps you burn fat more effectively.
It is useful to add interval training for maximum weight loss effect. Their mechanism is extremely simple and consists of alternating weak loads with more energetic ones. It is advisable to do each phase of interval training for 5-10 minutes. This way, you'll burn more calories, increase your stamina, and maintain your metabolism.
If you want to get even more significant results, you can purchase weights from a sports store. The poles needed for the Finnish “race” are also sold there.

How to move when Nordic walking?

The rules are very simple

the movements are the same as during normal walking. Move your legs and arms intensely, rhythmically and decisively, but naturally;
swing with your left hand and at the same time step with your left foot, just like when skiing - the left side moves, then the right side;
The wider the arm swing, the larger the leg step. The wider the steps, the greater the load on the body, the more calories are burned and the faster you can lose weight;
along with the arms and legs, the hips, chest, neck and back of the head also move;
You set what speed to walk at yourself. Even if you feel like you're walking slowly at first, don't worry—you'll walk faster once you get used to it.

In addition to these simple Walking Rules, you need to know that results will not appear on the first day. After the first week of classes, you will feel a surge of energy, your breathing will become smooth and without shortness of breath. In a month, physical endurance will increase, the likelihood of problems with blood pressure and heart will be minimized. After a month and a half, the weight will decrease.

But in order to consolidate the results, so that the weight goes away forever and the body becomes healthy and beautiful, fitness instructors advise exercising for at least six months.

Equipment selection

Finnish walking poles must be light and comfortable. Most often they are made of aluminum or carbon fiber. Despite the fact that they are similar to skiing, they are not the same thing at all. Nordic walking poles are shorter than ski poles. In addition, they have a replaceable tip: for asphalt - a rubber one, for traveling on ice, snow or soil - a spike, like on ski poles.

You need to choose the right length of poles for your height - this is for your convenience and safety. We recommend choosing retractable telescopic poles, the length of which can be changed.

As for clothes for classes, you can find special equipment for Nordic walking in stores, however, this is not at all necessary. The main thing is to choose comfortable sneakers.