burn calories, build muscle and improve strength

Have you ever tried cross-country skiing in your own neighborhood? This may sound strange, but there is a type of exercise called “Nordic walking” that involves the use of ski poles and can help you burn more calories than your usual walking. This type of exercise takes a walk for weight loss to a new level. Nordic walking can be done on sidewalks, grassy areas and tree paths. It promotes strength, improves coordination, moves many muscles and promotes heart health. This full body workout will be your new activity, and it will get you outside more often.

What is the Nordic Walk?

Initially, Nordic walking was practiced during training sessions for cross-country skiers. It is popular in Scandinavia and other parts of Europe and attracts attention as an effective exercise. To practice Nordic walking, you walk using ski poles, moving the opposite arm using the opposite leg as you walk. The poles make it difficult to walk because you have to use your arm and strong force to hold them in front of you as you move.

Why practice Nordic walking?

The intensity level is higher than normal walking, which works a lot of muscles and burns a lot of calories. It is also a form of cardiovascular exercise, so it is very popular with the elderly in Switzerland and other regions of Scandinavia.

Benefits of Nordic Walking

The main benefits of Nordic walking are that it builds more muscle than just walking, while working the trunk and burning more calories. Here is a summary of the many benefits of Nordic walking:

1. Burn a lot of calories

Nordic walking is said to increase calorie burn by 10% to 20%, even if your body does not feel this increase in intensity. A 2019 study published in Clinical Interventions in Aging found that Nordic walking significantly reduced BMI, android fat, and leg fat compared to regular walking. The researchers concluded that Nordic walking could serve as a key tool to prevent obesity and obesity status in middle adults.

2. Work your upper body

Who knew you could exercise your arms, shoulders, chest, and back muscles while walking? Walking with poles will work more muscles in the body, especially the upper body, which is less stressful when walking without poles. A randomized trial found that a 12-week Nordic walking training program improved shoulder mobility and reduced upper body muscle tenderness. In addition, Nordic walking does not weigh as much on the tall body as walking with weights. Not only are you working these muscles, but you can also relax the shoulders, maintain good posture, and be in a rhythm.

3. Increase strength

Nordic walking is popular with the elderly because it provides extra strength. The use of poles provides better posture and balance, which is especially helpful for people with knee, leg or back problems. A systematic review and meta-analysis in 2018 suggests that in adults aged 60 to 92, Nordic walking may improve dynamic balance, functional balance, lower body flexibility, and capacity. in aerobics. The researchers concluded that this type of aerobic exercise can improve muscle strength, balance ability and quality of life in the elderly population. Another study examined the effectiveness of a six-week Nordic walking workout in patients with Parkinson’s disease. The results show that this form of exercise improves performance, walking quality and quality of life.

4. Improving Heart Health

A systematic review published in the American Journal of Preventive Medicine, analyzing 1,800 patients, found that Nordic walking had a beneficial effect on resting heart rate and blood pressure compared to walking. In addition, patients experienced improvements in oxygen consumption and other measures of quality of life, according to the researchers.

5. An outdoor activity

One of the benefits of Nordic walking is that it allows you to go out and explore different terrains. You can walk around your neighborhood, on hiking trails, ski mountains in the off season, and anywhere there is land to skip. A systematic study published in the Journal of Sports Medicine and Physical Fitness showed that participating in outdoor physical activity has social, psychological, and physiological benefits. Researchers have found that these benefits can be seen in young and old alike by helping prevent many health problems, including vitamin D deficiency, multiple sclerosis and osteoporosis.

Equipment

There are several types of poles for Nordic walking. Some Nordic walking poles have gloves attached to their ends, forcing you to use your palms to control the poles rather than your fingers. There are also poles with straps and handles, but no gloves. Nordic poles come in a variety of materials and tips. Aluminum and carbon fiber poles are popular because they are lighter and better absorb shock.

Some poles have sharp tips that are more suitable for unpaved paths, rubber tips that are more suitable for paved paths or sidewalks, and “baskets” added with snow walking tips. There are even collapsible sticks that can fit in the suitcase when traveling. Great way to explore new avenues while still training well.

How (techniques)

It may take some testing to get used to walking with poles and to find your favorite technique. Here are two types of techniques to try:

The double stick: This technique involves placing two sticks in front of you symmetrically, then pulling yourself forward while walking. You take a few steps forward to reconnect your poles, then place them in front of you again.

Single Pole: This is the way most people use their poles when skiing cross-country. You will only use one stick at a time, raise it as you step the foot to the other side. The pole and the opposite leg rise at the same time, and as you get used to the rhythm, you increase your speed and strength. Once you have established your technique, you can play the rhythm and try different pitches. You can make this a high-intensity workout by pushing hard for two or three minutes, then slowly to recover.

Risks and side effects

If you are new to Nordic walking, start slow and speed up the weather. Research the type of poles that best suit the terrain you want. Once you get used to the rhythm, you can speed up your walking and arm movements. If you feel shortness of breath or dizziness while walking, cool down and see your doctor if it persists.

Conclusion

Nordic walking is practiced using poles, as is cross-country skiing. It can be done on any terrain and is a popular form. to exercise in Scandinavian areas. Compared to normal or brisk walking, using poles can help burn calories better, strengthen your upper body, improve heart health and overall quality of life. Nordic walking is especially popular with the elderly because it improves strength, balance and overall strength.

* Presse Santé strives to pass on health knowledge in a language that is accessible to all. In NO CASE, the information provided cannot replace the advice of a health professional.

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