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weight loss, lifestyle

Nordic walking and weight loss: technique and effects on the body

The contents

  • The benefits of Nordic walking
  • Proper walking technique
  • How to speed up weight loss?
  • Additional exercises

Nordic walking is a form of motor activity, which uses a special technique of walking with sticks resembling ski. This invention is a Finnish skiers. Such an original way they solved the problem of training in the warm season. Today walking with sticks but no skis, is no surprise. Currently, it is one of the most popular types of sports training.

The benefits of Nordic walking

Among the useful properties of Nordic walking are the following:

  • improves heart, blood vessels, and lungs;
  • normalizes blood pressure;
  • increases aerobic capacity of the body;
  • develops stamina;
  • burns calories, promotes weight loss;
  • improves muscle tone;
  • corrects posture;
  • strengthens the nervous system, relieves stress;
  • hardens the body, improves the immune system.

Nordic walking refers to the cyclic aerobic training of moderate intensity. Such a simple exercise effectively heals and strengthens the cardiovascular system. They increase the elasticity of blood vessels, normalizes their tone, expanding the lumen, thereby improving blood flow, aligned blood pressure. Particularly pronounced therapeutic effect of cyclic aerobic exercise is manifested in hypertension.

Aerobic exercises help to normalize lipid metabolism. In the blood is reduced content of low-density lipoprotein responsible for the formation of atherosclerotic plaques and increases the content of lipoproteins of high density, preventing atherogenesis. Nordic walking reduces the risk of hypertension, atherosclerosis, heart attacks, strokes.

While Nordic walking is involved to 90% of the skeletal muscles, while the load on the spine is reduced by about a third due to special techniques of movement and presence of additional sample points. Reduced and the load on the joints of the lower extremities. Classes Finnish walking virtually no contraindications. This is the most affordable kind of cyclical aerobic exercise.

Proper walking technique

Before you start the Nordic walking, you need to figure out how to walk properly and what mistakes to avoid. The basic nuances of technology:

  • Posture should be smooth. You can’t hump your back, tilt your body and head.
  • When the legs must first hitting the ground with the heel, then roll to the toe and to vigorously push off the front part of the foot.
  • When, during a walk forward brought and put on the heel of the right foot, simultaneously moving her left hand forward. She is slightly bent at the elbow. At this point, the second arm reaches back. Her brush is at the level of the pelvis.
  • Sticks is designed to push them from the earth. You can’t just waving sticks in the air or pull them forward and rely on them all over. Repulsion must be carried out vigorously. Sticks are placed not vertically but at an angle. Take up half the body weight.
  • In the abduction hands back her need to unclench. The stick will not fall – it will hold a lanyard.
  • To carry the sticks you need close to your hips. You should not breed them in hand and bring behind back.
  • Breathing should be measured without delay. The exhalation slightly longer than inhalation.
  • The proper technique of walking makes lessons comfortable and safe, allows for longer not to feel fatigue, prevents pain in muscles and joints. First time beginners can hurt the muscles of the arms and shoulder girdle, but when walking becomes a habit, the pain will disappear.

    How to speed up weight loss?

    Many are beginning to Nordic walking, to get rid of excess weight. Weight loss will be faster, if you observe the following recommendations:

  • Training should be done at least 4 times a week. If you have time, you can do daily. The duration of one class – not less than 30 minutes.
  • The muscles of the upper extremities will be reduced more if the amplitude of the movement of the arms will be maximum. It is recommended to take the hands forward and back 45 degrees. Movements need to be made vigorously.
  • Choose the route must be based on the nature of the terrain. It is desirable that the path had more UPS and downs. It is also useful to alternate the different types of surfaces: asphalt, soil, grass, sand, etc.
  • For monitoring heart rate (heart rate) will need a heart rate monitor. The range of fluctuations in heart rate should be 60-70% of your maximum (220 minus age). In this range, the body receives a moderate load, and as the fuel consumes mainly fats. Weight loss will occur faster if you train in the right pulse zone.
  • You can apply the interval training, that is to alternate the fastest possible pace with slow.
  • Stick to practice walking are selected, respectively, an increase and level of training. For people that move slowly because of accident, disease or old age will approach the poles, the length of which is calculated by the formula “growth x 0,66”. With the average rate of movement is better to use the formula “the growth of 0.68 x” with the “growth x 0.70”.

    Additional exercises

    With sticks you can not only walk, but also to perform various exercises, for example:

  • Fold the sticks together, grasp the ends and lift the shells over his head on straightened arms. Perform tilts to the side. In this and the following exercises do 8 to 12 repetitions.
  • Put sticks on their shoulders and holding their hands, turn the body from right to left.
  • Put the shells on the upper part of the chest. Lift them above his head, squared his hands. Lower on the chest.
  • Put the stick on your upper back. Lift them as high as possible.
  • Put the shells in front of him perpendicular to the support surface. Based on them, do squats.
  • Place the stick behind your back in an upright position. One hand behind the back at the top and take the shell for the top end. With the other hand hold the stick from the bottom. Pull the shell up. Pull until, until you feel tension in the lower arm.
  • Stretch your arms in front of him and put your sticks in the ground. Then pull forward a foot and put it on the heel. Another limb bend the knee to such an extent that hamstring straightened his legs noticeably stiffened. Make some springy movements up and down. Keep the back straight. Make the required number of repetitions, then change the limbs.
  • This set of exercises can be performed in the process of training, alternating it with walking, or to use to warm up before class.

    Uses photographs Shutterstock

    Dawn M. Karsten

    Hello! If you went to this blog and you were wondering about the author, you got to the right address. My name is Dawn M. Karsten, I am the author and creator of this creation dedicated to IT technologies.

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