Share in WhatsApp
Nordic walking: a simple path to the healthy lifestyle and weight loss
- Nordic walking as an element of a healthy lifestyle
- Recommendations and contraindications
- Rules of Nordic walking sticks
- Nordic walking and weight loss
- Nordic walking after a stroke
You’ve probably noticed people walking through the parks or forest trails with sticks in their hands. They practice the Scandinavian form of a walk. This is a great method of exercise that trains the heart muscle and is the prevention of many diseases. If you prefer a healthy lifestyle, then try this walk as an alternative to the usual cardio.
Nordic walking as an element of a healthy lifestyle
Originally Nordic walking with sticks was invented by skiers, not to lose in the summer. Later the system was used in medical purposes, as have noticed its positive effect on the body and, in particular, on the cardiovascular system.
The benefits of this sport:
- increase endurance;
- improving blood supply to organs;
- the reduced risk of coronary heart disease;
- the restoration of body functions after a stroke;
- eliminate back pain;
- strengthening of the nervous system;
- normalization of pressure;
- the reduction of blood sugar levels;
- improving brain activity;
- weight loss;
- improving coordination of movement and work of the vestibular apparatus;
- strengthening the musculoskeletal system;
- accelerating the metabolism.
Through the use of sticks of Nordic walking reduces the load on the spine and legs. The HLS is practiced by people with high body weight, without fearing for the health of their joints.
Another plus of this exercise — participating in the training 90% of body muscles. These results cannot result in either normal walking or Jogging or exercise bike.
Recommendations and contraindications
Despite the fact that Nordic walking with sticks are good for the body, it is recommended not to all. It will be most effective for patients with the following diseases:
- rehabilitation after injuries and fractures;
- diseases of the respiratory system;
- recovery after a stroke or heart attack;
- vegetative-vascular dystonia;
- the depletion of the joints;
- posture and development of the feet;
- decreased bone density;
- mental health disorders (insomnia, anxiety disorders, depression, etc.).
Have with this sport and the absolute contraindications:
- exacerbation of chronic diseases;
- less than 4 weeks after surgery;
- the presence of infections;
- increased body temperature;
- severe pain in the joints;
- hypertensive crisis;
- inflammation of the bone tissue;
- 3 the degree of diabetes;
- abnormal heart rhythm;
- heart failure;
- violation of gas exchange in the lungs;
- displacement of lumbar vertebrae.
Rules of Nordic walking sticks
To do it comfortable, you need to follow some rules. They relate to sports apparel, the lengths of the sticks and technique of walking.
- Which form to choose.
Choose clothes from natural materials. They are breathable and absorb sweat that will not allow to appear the skin irritation. The form should not restrict movement or hinder them. Choose these sneakers that they are well mated to the surface and had a quality depreciation.
Always dress for the weather. In the heat — in t-shirt and shorts, rain wear jacket, in the cold in layers: shirt, sweater, and windbreaker on top. Winter is not a reason for refusing Nordic walking with sticks. Dress warmer and keep training.
- How to choose a stick.
Pay attention to the material of sticks. It should be carbon fiber, multicomponent compounds or aluminum. They provide lightness and durability. Choose the stick, the tip of which is closed by a rubber tip. With them will be comfortable to walk on hard surfaces such as asphalt or ice.
The arms have straps put on the wrist. They create additional comfort when walking. Try on the straps: they should not pull the hand and interfere with the blood supply.
The length of the sticks is selected on the basis of the following formula:
- the slow pace of growth of x 0,66;
- average rate growth — x 0,68;
- the fast paced growth of x 0.7.
Also you can find stick with adjustable handle. But it is worth remembering that they are less durable due to the sliding mechanism.
- Technique walk.
The training consists of two successive phases — supporting and portable. During the movement of one leg serves as a support, and the second moves on the surface. The foot first touches the floor with the heel, then slowly rolls to his toe and breaks away from the surface.
You must also observe proper breathing technique: 2 steps inhale, 2 steps exhale. To fill your lungs with air, through the nose and release through your mouth. If you choose to walk at a rapid pace, always breathe through your mouth.
Nordic walking and weight loss
The sport speeds up weight loss. During the first 15 minutes of a source of energy for the body are carbohydrates. During the long walk begins to consume fat reserves. And the fresh air entering the blood, and accelerates their breakdown.
Therefore, nutritionists recommend to walk on average half an hour a day. But, if after such a workout, you feel good, this time can be increased. If you have no restrictions on the part of health, take a walk with a duration of 60-90 minutes at a moderate pace. During this time you will pass about 5-7 km in Order to maintain your weight, enough walking for 15 minutes a day in the fresh air.
Nordic walking after a stroke
It is important to follow a healthy lifestyle after a heart diseases. But do not immediately start with heavy loads. Try first to pass through 1-2 meters every day. If you got it, increase the distance. A good indicator is the distance of 50-100 meters.
To walk after a stroke is tough as we have little to learn from scratch. The reference poles in this very help. In addition, there always must be a person who will assist, if suddenly will worsen health.
For further prevention of disease, it is recommended to walk at least 10 thousand steps a day. It is equal to the distance of about 3 km.
A healthy lifestyle is the best way to avoid recurrent stroke. Therefore, in addition to daily exercise, change the diet and ditch unhealthy habits.
Nordic walking is an effective alternative to cardio that is performed for weight loss and prevention of various diseases. Together with a healthy lifestyle, this exercise will strengthen the body for many years.
Uses photographs Shutterstock