A Walking Workout | Nordic Walking Basics
Have Fun While Burning More Calories
Imagine the lone hiker, backpack laden with sleeping bag and bedroll, wielding a well-worn
walking stick as she climbs the side of a snow-covered mountain. For centuries, trekkers have used
walking sticks, partly as a defense against attacking wildlife, partly to aid in balance, and partly as support on long, arduous climbs. But in recent years, many hikers have replaced the single wooden
walking stick with
hiking poles.
Held in both hands and used to distribute
weight more evenly through the four limbs, wilderness hikers have found poles invaluable for safety, efficiency, and comfort on long hikes. What wilderness hikers have known for some time now is that
walking poles are a great way to relieve pressure on knees, ankles, and the back. They encourage better posture and provide a total
body workout by engaging the upper body.
Now, hiking poles are showing up in urban areas as fitness walkers discover the benefits they provide. Nordic walking–similar in technique to cross- country skiing–is a great way to get a whole body workout, increase oxygen consumption, and burn more calories than regular walking or even speed walking. This total body workout burns 40 percent more calories and consumes 25 percent more oxygen. Poles can be purchased at most outdoor sporting stores, along with rubber tips for use on paved paths.
Technique
Adjust your poles to approximately 70 percent of your height and loosely secure the straps around your wrists. Hold the poles at an angle behind you so they propel you forward with a slight bend at the elbow. Use an opposite hand-and-heel motion as you walk–right heel strikes as left pole tip contacts the ground. And you’re on your way! Don’t be shy with your poles. Remember: You’re burning 40 percent more calories.
For more information, visit www.walking.about.com/od/ nordicwalking/index.htm.
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