weight loss, lifestyle
Nordic walking and weight loss: technique and effects on the body
- 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:
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:
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”.
With sticks you can not only walk, but also to perform various exercises, for example:
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