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Nordic walking with sticks: the benefits and contraindications
- The history of the origin and characteristics of Nordic walking
- The benefits and advantages of Nordic walking sticks
- The choice of sticks for training
- Classes Finnish walking in the elderly
Playing sports in the fresh air is much healthier than a workout indoors. For people accustomed to a sedentary lifestyle, walking is already a great burden. If the goal is sports — the General health of the body, we can restrict normal walking at a moderate pace. If you want more and to lose a few extra pounds, you need to choose more energy-intensive types of fitness, for example, Nordic walking sticks.
The history of the origin and characteristics of Nordic walking
View walk, which is now called Nordic or Scandinavian North, was invented by Finnish skiers. For them it was a way of training outside of the ski season in the warmer months of the year. The invention of Finnish skiers refers to the 30-th years of the last century, since the 70-ies of the Scandinavian walking with sticks talked about as a separate sport. Widely disseminated a new sport began in 90-e years, and lately his popularity is only growing.
Sticks, which are used for training the Finnish walking, reminiscent of a ski, but they are not identical to them. This is a specialized sports equipment intended exclusively for fitness walking. Elastic and durable poles are used to support the motion and allow you to load the upper body. The emphasis on the stick is done at each step. Hands are constantly moving forward and backward in time with the steps.
Nordic walking with sticks intense normal walking and requires a lot of energy, but it is less stress on the spine and joints of the feet. This type of motor activity has almost no restrictions on the age, health and level of fitness. Before you start training, you need to master the technique of Nordic walking, and even earlier — to choose the right stick length.
The benefits and advantages of Nordic walking sticks
Finnish Nordic walking has all the benefits of a regular health walk, and in some ways surpasses it. It forces you to work more muscle groups and burns more calories. If, during an ordinary walk is reduced by about 70% of the skeletal muscles, when walking with sticks, the proportion engaged in the work of the muscles is increased to 90%. To rearrange the sticks, a person has to actively work with your hands, tensing the muscles in your upper body — this is not happening during normal walking and even when running. During Nordic walking are actively working the biceps, triceps, abdominal muscles and many other muscles of the hands and body. Compared to normal walking energy consumption increase by 46%.
By relying on the poles reduces the load on the spine and joints of the feet. Pressure on the lumbar region is reduced by about a third. Nordic walking is accessible to even people with diseased joints, and severe overweight, as well as those who are elderly, suffer from gout or recovering from injuries of musculoskeletal system.
The choice of sticks for training
When buying sticks they pick up in growth. The easiest way to ensure that the equipment is of suitable length, is to test it in practice. It is necessary, holding sticks in their hands, put them on the floor next to his socks his shoes. If the length of the sticks is right, the elbows are bent at a 90 degree angle. You can perform a simple mathematical calculation: multiply your height by a factor of 0.68. Trained athletes who move fast, easier to use sticks a little longer, in this case, use this formula: height x 0.70. People who are recovering from illness or are not able to maintain an average walking pace due to low physical fitness is better to take the shorter stick: height x 0,66.
There are sticks with adjustable length. They are called telescopic. They can consist of two or three sections. These sticks are heavier and more durable, but easily adjustable for growth and are more compact, they are easier to pack for transportation. These sticks are more expensive than fixed.
The price of the equipment also depends on the material of manufacture. The cheapest products — aluminum. But they are much inferior to the products made from carbon and fiberglass. Stick of aluminium is more severe is worse extinguish harmful to the joints vibration and easily broken. Sticks of carbon are elasticity, lightness and durability. They provide a greater training effect and protect the joints from excessive load. It is recommended to take the product of training, in which the content of carbon is 20% and above.
Classes Finnish walking in the elderly
Old age is not an obstacle to the lessons of the Finnish walking. On the contrary, it is one of the few types of physical activity, which is ideal for the elderly. While doing Nordic walking, the load is evenly distributed on all the muscles of the body. Is training not only leg muscles but also the shoulder girdle, arms, back, abdomen. The load can be easily adjusted: if necessary, you can slow down or increase the tempo. Reliance on stick allows some of the pressure off the knees and spine, which is especially valuable for elderly people. Poles facilitate the climbing and movement in General.
Older age and associated with it diseases seriously limit the choice of exercise for training. Nordic walking with sticks is a sport that is available at any age. Although there are contraindications for classes, but they apply to all people, not just for the elderly. Do not carry out active Hiking in severe diseases of the cardiovascular system, after a recent surgery, in the period of exacerbation of chronic diseases, especially those accompanied by pain syndrome. You should refrain from training during acute infection, manifested by fever and General weakness.
To slow aging and maintain the adaptive capacity of the organism elderly enough to do walk 3 times a week for 1 hour. Duration of training should increase gradually. Walking improves muscle tone, improves balance and coordination, stabilizes the emotional state, has a beneficial effect on the cardiovascular and respiratory systems.
Uses photographs Shutterstock