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What is it?
A
fitness/training technique that involves walking,
striding or bounding with specially designed poles.
Who started it?
The
most commonly told story is that it began in Finland in
1997, but an American fitness expert by the name of Tom
Rutlin actually started teaching the technique over a
decade earlier. (He also designed and patented a pole
specifically for Nordic Walking.)
What are
the benefits?
- CARDIOVASCULAR:
Increases heart rate 10-15 beats per minute with no
change in perceived effort (Dramatic increases
possible with advanced methods)
- ENDURANCE
and STRENGTH: Effectively works every major muscle
in the body
- WEIGHT
LOSS: Easily burns 25% more calories (up to 70% in
lab setting)
- INJURY
PREVENTION: Decreases stress on lower joints up to
30%
- TOTAL
FITNESS: Improves aerobic, muscle, joint and lymph
function,
and maintains or builds bone density
- PHYSICAL
THERAPY and REHAB: Improves mobilization and
circulation
- ACCESSIBLE
and ADAPTABLE: Can be used by a broad range of
people - from those just starting a fitness routine,
to competitive athletes.
Why haven’t I heard of it before?
It
has exploded in popularity in Europe since the nordic
ski pole companies started promoting it in 1997, but it
has only recently come to the attention of the media in
the U.S. and Canada.
Do
I need any special gear?
Just
the poles, a good pair of shoes, and appropriate
clothing.
What is
special about the poles?
Tom
Rutlin designed and patented an ergonomic handle that
does not require a strap. The European companies use a
strap system. Both kinds of poles come with special
rubber tips for use on pavement and sharp metal tips for
use on dirt trails.
Click
here for more on strapless poles
Approximately
70% as tall as you are. If you stand in your shoes and
put the tip of the pole by your heel, your elbow should
be bent at about a right angle. Both fixed-length and
adjustable-length telescoping poles are available.
What are
the pros and cons of straps?
People
familiar with cross-country ski poles will know whether
they like a strap system or not. Tom Rutlin originally
used straps but found they were hot, chafing,
inconvenient, and increased the risk of injury in the
case of falls or catching a pole, so he designed a
handle that doesn’t require a strap.
What kind
of poles should I get?
Ones
that feel good and fit your budget. ‘Gearheads’
might like the look of the latest $300 carbon/fiber pole
and extol the benefits of it being 2 or 3 ounces
lighter. But a quality aluminum-alloy should last you
many years at a fraction of the price, and with proper
technique the weight difference is just not an issue.
The main issues will be whether you want a strapped or
strapless system, and fixed-length or telescoping poles.
Is
technique important?
Yes!
Proper technique can dramatically increase the benefits
and effectiveness of Nordic
Walking while also decreasing the risk of repetitive
muscle and tendon strain. As well, advanced techniques
are available for anyone who is already at a high
fitness level and wishes to increase the intensity of
the workout.
What is
the main difference between the European technique and
Tom Rutlin’s?
The
European style usually teaches more of a bent-elbow
push, whereas Tom Rutlin developed a straighter
“handshake position” then “pump handle” action
of the arm that engages more muscles of the torso.
Both
systems recommend a very light grip on the handle, but
the European method releases the pole at the end of each
back swing, then grips it again before the push.
With Rutlin’s handle, no release is necessary. (The
European handle is quite thin and most of the pressure
is exerted on the strap. Rutlin’s handle is larger,
more ergonomically shaped, and has a flared bottom that
the heel of the hand pushes against.)
Where can I
Nordic Walk?
On
pavement … dirt trails … in the back country … in
a mall … on a track … on the beach … wherever you
can walk! (Some poles come with a variety of tips and
baskets for summer and winter use.)
My
partner and I are at different fitness levels. Can we
Nordic Walk together?
Yes!
The partner who is more fit simply increases the
exertion on the poles or uses other advanced techniques
to intensify the workout while maintaining the same
walking pace as the other partner.
How
can I find out more?
Call us at
604-932-0621
Email us click
here
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