Generality
The nordic walking (or pole walking) is a type of walk that also involves the upper portion of the body (total body).
Nordic walking can be practiced both by beginners or amateurs as a healthy activity, and by sportsmen and athletes as a real competitive activity.
Nordic Walking and Health
Compared to normal walking, Nordic walking involves the application of a certain force on the sticks in the advancement of each step. For this reason, in Nordic walking the body segments of the upper portion are also used intensively, implying greater joint involvement and more extensive muscle stimulation.
Unlike normal walking, a lot of energy is also applied in the mobilization of the wrist, elbow and shoulder joints, thanks to the work of the muscles: great dorsal, triceps, biceps, deltoid, abdominal, lumbar, spinal "core" etc.
With a certain rhythm, the fatigue of Nordic walking causes a significant increase in heart rate and pulmonary ventilation, which results in improved cardio-respiratory fitness.
It has been estimated that, from an energy point of view, compared to traditional walking, Nordic walking determines a 46% increase in caloric expenditure; this feature makes it potentially effective in the slimming treatment against overweight.
However, the unknown impact on the rotator cuff of the shoulder remains; in case of pathology (thinning of the tendons, calcifications, muscular hypotonia, laxity of the cuff, etc.), it is necessary to carefully consider the muscles or tendons involved, the intensity of exercise and the range of movement. This is absolutely necessary since, in the attack movement (support after the frontal push) and final push (back) of the racket, it cannot be excluded that the compromised shoulder may work incorrectly, causing pain or even worsening a pre-existing condition of discomfort.
Equipment
The sticks (pole) for Nordic walking are much shorter than those used for cross-country skiing.
Most rods are made from aluminum, carbon fiber or other light alloys.
The versions with NOT adjustable stem are provided with a single piece of various lengths; the telescopic ones, on the other hand, have an adjustable length and have two or three pieces that are fixed by rotation on the axis (by screwing or unscrewing). Usually, single-piece poles are stronger and lighter, but must correspond to the anthropometric characteristics of the user . The telescopic ones are one-size-fits-all, appear less robust but enjoy excellent portability.
Nordic walking poles are frequently equipped with straps on the handle. These reduce the need to constantly tighten the handle and increase the comfort of exercise. Like many trekking poles, Nordic walking poles also have hardened metal tips. , ideal for dirt paths, beaches, snow and ice; these can also be coated with rubber to obtain greater grip on the rock or, in general, on the surfaces that require it.
Although various models of specific walking shoes are available on the market, they are by no means indispensable for walking; all footwear designed to walk on mixed, bumpy, wet, icy surfaces, etc., are commonly used, depending on the path to be tackled.
Nordic Walking poles
Online there are a pair of Nordic Walking sticks, anti-shock and adjustable from 70 to 136 cm, made of extremely light and strong aluminum alloy material. Each stick weighs only 230 grams and is ideal for saving energy while hiking. The quick and easy locking system allows you to easily choose the height of the poles which, when not in use, are easy to close and can be easily stored inside the backpack. The ergonomic cork handles offer a warm and comfortable non-slip grip. Suitable for walking, hiking and other outdoor activities, the poles allow you to increase the average speed, offer better balance during the most demanding activities and reduce the stress on the knees both during the descent and the ascent. The product package includes 2 trekking poles, 2 rubber tip protectors, 2 mud washers, 2 snow washers, 2 asphalt washers and 1 connector.
Available on Amazon
Alternatively, you can opt for telescopic walking sticks with shockproof spring mechanism that reduces tensions on the hands and wrists (therefore perfect for people with weak joints and / or previous sports injuries) and improves stability and support above all. during the descents. The length is adjustable between 65 and 135 cm; to find the recommended one, you can use the following formula: own height × 0.66. The ergonomic handle in EVA foam is soft, comfortable and absorbs moisture from sweaty hands. The aluminum alloy material ensures solidity and durability. In addition to the two sticks, the package also includes 2 mud tips, 2 iron tips horse, 2 snow points and 2 S-shaped points.
Buyable online
For further information: Nordic walking poles: how to choose the best ones
Technique
In Nordic walking, the cadence of the arms, legs and body is, from a rhythmic point of view, similar to the physiological one, but much more vigorous.
The range of movement of the arms regulates the length of the step. Therefore, short jerks of the upper limbs tend to naturally restrict the pelvic movement and, consequently, the length of the step; on the contrary, the more the range of action of the upper limbs is lengthened. sticks, the more the step increases and the greater the oscillation of the pelvis and the upper portion of the trunk.
Background
Nordic walking (in Finnish: Sauvakavely) is a "fitness activity that takes place on foot and by means of typical sticks specially designed, which can also be used in trekking and backpacker (those traveling with a single piece of luggage consisting of a backpack) On the other hand, they cannot be replaced by the sticks used in the various disciplines.
Trekkers, backpackers and skiers have used the same concept of Nordic walking for decades, while the latter was officially defined only with the publication of “Hiihdon lajiosa”, by Mauri Repo, in 1979.
Nordic walking has been designed according to the off-season athletic needs of skiing activities, using the pair of sticks as the only common tool in the original discipline (even if different from snowshoes).
At first that trekking poles (then Nordic walking ones) appeared, hikers and backpackers have always used ski poles to support their weight and gain stability during walking sessions. Moreover, even today, in the warm seasons, skiers continue to use this tool (at most, trekking poles, but not Nordic walking sticks).
The first sticks specially designed and marketed for sport hiking were produced by "Exerstrider" (United States) in 1988. Those for Nordic walking, on the other hand, were produced and distributed by "Exel" in 1997, which then made the name popular. of the discipline in 1999.
For further information: Sport Climbing: what it is and its benefits
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