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What is Nordic walking?How to use walking poles for healthy training of the whole body heart

What is Nordic walking?How to use walking poles for healthy training of the whole body heart

 


walking I have a little time.From a hot girl walk 12-3-30 training, Walking is the latest fitness trend. But have you heard of Nordic walking? Imagine cross-country skiing. But lose skis, keep poles and walk instead. Nordic walking isn’t new, but it may be your new favorite workout.

What is Nordic walking?

Nordic walking is whole body, Less impact training It consists of walking using a dedicated pole.When done correctly, it engages up to 90% of your muscles and with intense cardiovascular and Strength training trainingAccording to experts.

Dr. Aaron Bagish, director of the Cardiovascular Performance Program at Massachusetts General Hospital, said: Said today.Think of it as a way to do it Enhance your typical walk By involving more muscle.

As the name implies, this form of walking is popular in Scandinavian countries and was born in Finland, said Dr. Jennifer Reed, director of the Institute for Exercise Physiology and Cardiovascular Health at the University of Ottawa Heart Institute today. Often associated with hiking, Nordic walking or “urban polling” can be done by anyone, anywhere, as long as there is room to walk.

Woman hiking in the park
For proper Nordic walking, hold the pole in your hand and move your arms as you would when walking.
Hachimanden / Getty Images

How about Nordic walking?

The important thing is not to make it overly complicated, experts pointed out. In this technique, you walk with each pole next to your body and move the poles away from your legs so that they are at a 45 degree angle. American Scandinavian Walking Association (ANWA) Free beginner’s guide On their website.

“If you’re walking without a pole, think about what your normal arm swing would be, hold the pole in your hand and emphasize it. That way, the pole will rise to a vertical position and touch each time you hit your foot. To do [with the ground] On the feet, they can be used to move forward and accelerate, “Baggish explained.

According to experts, you will need a pole specially designed for Nordic walking, which is different from the one used for trekking. The end of the Nordic walking pole usually has a removable rubber tip, and the grip has a wrist strap to keep the pole in your hand. ANWA..

According to experts, these poles come in a variety of prices, but it’s important to find a pole that’s the right length for your height and grip. Baggish encourages beginners to invest in higher quality or glove-like wrist straps. “It really reduces wrist injuries and makes the hand much more effective as an interface between the body and the pole.”

According to experts, it is not difficult to master the right technique. Once you learn it, you will get great benefits.

Benefits of Nordic walking

Turn walking into full-body training

walking Lower body works — Legs, quadriceps, Gluteal muscles, Calf — but not the upper body, said Stephanie Mansour, a health and fitness writer who contributes today as a personal trainer. “Walking with a pole is a full-body workout,” says Mansour. Paul adds strength training and aerobic components to his upper body and moves his arms. shoulderUpper back and core.

“Involving the pole gives you better training because up to 80-90% of the major muscle groups are actually moving,” says Baggish.Nordic walking, you Walk faster Reed said he would raise your heart rate and get more involved in polls.

“The more muscle groups that are meaningfully involved, the more calories you burn per unit of time or distance,” Baggish said, increasing calorie consumption by 40-50% when using the upper body in Nordic skiing. I estimate that. Walking and normal walking. “I think the analogy that some people like is useful, but Stair stepper “Elliptical trainer,” said Bagish.

Reduce the risk of injury

What are the other benefits of Nordic walking? Experts pointed out that Paul can provide stability and prevent falls. “For those dealing with vulnerabilities and balance issues, I think this is a great tool in their repertoire,” Baggish said.

Effective training for heart disease patients

Nordic walking Great for heart health..Recent studies published in Canadian Journal of Cardiology Nordic walking has been found to be superior to other exercise methods for improving functional or physical activity among patients with heart disease.

“The main purpose of this study was to investigate the effects of different exercise strategies on adults with cardiovascular disease,” said Reed, who said that one method was one method of long-term functioning or exercise in patients. He added that he wanted to see if he could be more successful in improving. capacity. This is strongly associated with future cardiovascular events such as heart attacks.

The study’s co-author, Reed, said all study participants had previously performed procedures such as cardiovascular events or stent placement. As part of a cardiovascular rehabilitation program, researchers compared the long-term effects of three different forms of exercise. High intensity interval training (HIIT), moderate to intense continuous training (MICT) and Nordic walking.

“During the 12 weeks, Nordic walking actually provided a more athletic and clinical benefit than HIIT and MICT … it wasn’t what we expected,” Reed said.All Exercise method improved depression Nordic walking resulted in the greatest improvement in functional capacity in the patient’s quality of life and quality of life, which was maintained for a long time.

“Nordic walking twice a week for three months really helped me improve my athletic performance, and these benefits lasted up to 26 weeks,” says Reed. The authors of the study concluded that a cardiovascular rehabilitation program can confidently apply Nordic walking.

These discoveries are exciting because something as easy and accessible as walking with a pole is comparable to traditional exercises like HIIT and MICT, Reed added.

It can help everyone to improve their heart health

Nordic walking is definitely beneficial for people with heart disease, but it’s clear that it’s a great option for anyone looking for heart disease. Healthy heart training..

“You can walk a few times a week and get really big clinical benefits when it comes to improving athletic performance, which leads to a reduction in the risk of cardiovascular events,” says Reed. Heart disease is the leading cause of death in the United States According to the US Centers for Disease Control and Prevention..

“The bottom line is that physical activity improves all risk factors that cause heart disease, and more specifically coronary artery disease, such as high blood pressure, high cholesterol, and diabetes,” says Baggish.

How often should i walk?? Experts have pointed out that it depends on the person and their level of activity, but any amount of activity is better than being sedentary. According to Baggish, the “sweet spot” for most healthy adults is a moderate intensity activity of 150 minutes a week, which can be divided in a way that people feel comfortable with.

Given all the benefits, why is Nordic walking less popular?

“Europeans accepted it much faster and more effectively than we are here in America,” Bagish said, but there may be stigma around Nordic walking among young people. not. “People recognize it as something for the elderly. I don’t think they really understand how intense it can be,” Reed said.

According to experts, most people can safely incorporate Nordic walking into their fitness routines, but like any new form of exercise, always consult your doctor first if you have any concerns.

Sources

1/ https://Google.com/

2/ https://www.today.com/health/diet-fitness/nordic-walking-full-body-workout-heart-health-rcna40095

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