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OutdoorActive Nordic Walking News
What is Nordic Walking?
Selecting the right Nordic Walking poles
Nordic Walking Technique Tips - How to nordic walk!
Nordic Walking Links & Information
Nordic Walking Lessons in Halifax
OutdoorActive News: CARP Nova Scotia partners with Nordixx Canada to offer nordic walking clinics for seniors! See http://www.carpnovascotia.ca/events.html for more info.
May 2012 - OutdoorActive Citadel Session Part 2 starts May 17th! We're pleased to see that our second spring session at Citadel community centre is almost full. Still a few spaces left.... Contact us for more information!
Nordic Walking Information
In a nutshell, it's walking with a special pair of poles. But there's a lot more to it than that! Read on. . .
High intensity, low impact
Nordic walking has been shown to help you get much more out of your workout than regular walking - and yet, you don't feel like you're working that hard! It is also much easier on the body than regular walking (or jogging), because the poles take pressure off your knees, hips and ankles.
A full-body, calorie-consuming workout
Nordic walking engages almost every muscle in the body. Of course, like in regular walking, you use your legs and your glutes. But in nordic walking there's also enhanced use of muscles in your lower legs & feet, your stomach, sides & back, and shoulders, arms & wrists. And, because you're working more muscles, you're also burning more calories!
A technical challenge
A lot of people think nordic walking is easy. Anybody can walk with poles, right? But developing advanced nordic walking technique is more challenging than many people realize. There are over a dozen different elements to nordic walking - each involving special ways to move your body. It takes time to develop these skills. Beautiful technique is a goal to work towards over several years! One thing that makes nordic walking fun is that it keeps your mind active as you focus on perfecting your technique.
The right equipment: how to choose nordic walking poles
Many people think they can use trekking poles, or cross-country ski poles, for nordic walking. But there are actually poles specifically designed for nordic walking. While an advanced walker might be able to use trekking or ski poles, it is quite difficult for the average beginner to master the handling of the poles without the special straps found on good quality nordic walking poles. Also, if you plan on walking on pavement, you'll need to have special angled rubber feet. Trekking poles come with flat feet, so you'd need to change those over to nordic walking feet. And ski poles don't have rubber feet at all! Finally, nordic walking poles should be quite a bit shorter than your ski poles - as a guideline, the top of the pole should be about an inch above your belly button.
Here are some other features to consider when looking for a pair of poles:
Material: Carbon or Aluminum? - Carbon poles are lighter and stiffer - this means that more of the energy you put into pushing the pole into the ground will be given back to you, helping you move forward with zing and efficiency. They feel really nice, if you're in to higher performance gear. (Although I find if you are walking on gravel without the rubber tip, their stiffness can be a draw-back: you feel the impact on the hard ground more!) Aluminum, on the other hand, is heavier, which is generally not as nice (unless you want to focus on maximizing your arm muscle development!). It also bends more easily, meaning more energy is lost with every push. That said, I find it is a little "softer" feeling, especially on hard surfaces.
It should be noted that there are also "composite" poles which are a mix of carbon and aluminum. They are usually labelled as " X percent carbon". They lie somewhere between fully carbon and fully aluminum poles in terms of price, weight and performance!
Quick Release - for people who like to stop frequently to rummage in their bag, blow their nose, or take a sip of water, this is a great feature. Because the special nordic walking straps fit like a glove, they are time-consuming and annoying to take on and off. A quick-relase allows the entire strap to detach from the pole in one quick motion, so your hand remains snugly in the strap while you do your rummaging!
However!! Buyer beware: some quick releases are much easier to use than others. My "trigger grip" quick releases, by Leki, can be undone with my eyes closed, with only one hand. Others I have tried (e.g. Gabel's fitlink system, at least the 2009 version) take two hands, substantial coordination, and are so difficult to release that by the time you get them out, you would have been better just to undo the velcro strap! Also, some systems are more liable to break or wear out over time. Quick release systems are expensive, so when you're shopping around, be sure to try each one several times, and take a close look at the durability of the mechanisms involved, so you don't waste your money.
Adjustable, Double-Adjustable, or Fixed Length? - Some poles adjust in length, while others do not. There are advantages to each type, depending on your preferences.
Double-Adjustable: A double-adjustable pole has two points of adjustment. This means it can collapse to about 2 feet long- meaning you can put a pair in your knapsack or suitcase. I love this feature because I bike places with my poles. However, if you don't plan on travelling with them, I don't recommend double-adjustable- they are heavier and more finicky because of all the moving parts.
Single-Adjustable: A single-adjustable pole has... you guessed it! One point of adjustment. This means you can vary the length, but it doesn't get particularly short for packing away. So, why would you want to vary the length? Some people like to play around with different lengths to see what they prefer (longer poles give you more power, but tend to make you lean forward more, and put more strain on your shoulders. Shorter poles help you stand straight but don't give you as much oomph). Some people like the length to be "just right" - and since your pole height changes a half-inch when you remove the rubber tips for walking on soft ground, an adjustable pole allows you you to account for this. Some people hope to use their poles for other things. For snowshoeing, you'll want to make them longer. For hiking up a mountain, you'll want to make them shorter. For hiking down a mountain, you'll want to make them longer. And if you're short like me, you might even be able to make your adjustable poles long enough to use for x-c skiing in the winter! And finally, some people might want to share their poles, or eventually sell them. An adjustable pole is more versatile as it can be used by people of varying heights!
Fixed-Length: A fixed-length pole is a solid piece of aluminum or carbon. Because it has no moving parts, it is quite a bit lighter. Many people appreciate this. It is also a simpler piece of equipment! While it is rare for a good-quality pair of adjustable poles to break, there is always the risk that something could go wrong. A fixed-length pole is much less likely to "malfunction". Finally, a fixed-length pole is cheaper. To make the adjustable parts cost money. So if you see a fixed-length pole and an adjustable pole for the same price, then the fixed-length probably has nicer features - maybe it is made out of a superior material, or maybe it has a nice cork grip instead of a plastic one!
Where to buy poles
Many specialty sports stores now sell Nordic Walking poles. If you live in Halifax, then please check out the poles at TAO-The Adventure Outfitters on Salter at Barrington - they are OutdoorActive's sponsor and we really appreciate all the things they do for us!
Nordic Walking Tips - How to learn Nordic Walking
Nordic walking is a complex skill to master. Anyone can walk with poles, but there are over a dozen distinct body movements associated with advanced nordic walking technique. Interestingly, not all aspects of the movement depend on having poles: part of the idea behind nordic walking is to train your body to move in new, healthy ways that reduce impact and use more muscles than regular walking. So, for example, you can employ all the elements of nordic walking related to foot and leg use without even owning a pair of poles!
Because the skill set is somewhat complex, I do recommend a lesson or two with a certified instructor to ensure you develop good technique and don't fall into any bad habits. If you're in Halifax, consider an introductory lesson with OutdoorActive!
Over the next few months I'll be posting some tips and helpful hints on this page to help you get started.
TIP 1 - Walk with relaxed hands and arms.
When people get a pair of poles in their hands, they instinctively want to grab them and hold tightly. However, this creates unnecessary tension in your hands, arms and right up into your shoulders and neck!
The fancy straps on good nordic walking poles attach your hand firmly to the pole. There is no need to squeeze the handle; and in fact grasping the handle tightly will interfere with a natural arm-swing rhythm that is the basis of good technique.
As a first step to learning to nordic walk, I get my students to relax their arms and hands completely, pretending the poles are not there at all. I encourage them to walk like this until their arms start swinging gently and naturally in opposition to their feet, as all human arms do when we stroll along in a relaxed manner.
If you can get into a good natural swing-rhythm, then you'll find the poles are naturally coming to exactly the right place (tips beside your feet, with about a 45 degree backwards angle), without you even having to think about it!
TIP 2 - Practice your "pendulum swing".
These days, a lot of us walk self-consciously, or stiffly. We do not let our arms swing in natural opposition to our legs. Or, even if we do, when we get the poles in our hands we tend to tighten up. To develop good nordic walking techinque, you must remind your body how to walk naturally, in an unreserved, carefree manner! Let your arms swing big and loose!
Without the poles, go for a walk around the block. Keep your upper body relaxed. You should feel as if each arm is a pendulum, that swings based on the momentum of your body, rather than through a conscious, muscular action. Now try to extend your stride a bit, and walk more vigorously than you normally do. Notice how the more you increase the tempo, the more your arms will (hopefully) swing in opposition to your legs.
What do I mean by opposition? It means that when your left leg is forward, your right hand is forward. And vice versa. Some new nordic walkers need to watch out for "bear walking" - when same arm and leg move together. I find that often, when you are concentraing on a new skill, your brain gets muddled and you start swinging your right hand with right leg, and left hand with left leg. If you notice this happening, stop, shake your arms loose, and start again.
Now, put on your poles, go walking with a friend, and practice together. Let the poles hang loose behind you, do not grip them at all during this training walk! Get your friend to watch out for bear-walking - make sure you have a nice "diagonal" walking pattern (legs in opposition to arms). Next, get your friend to watch for an overly-controlled arm motion. Your arms should swing spontaneously in response to the energetic striding of your legs. If you are consciously lifting each arm and punching it forward, then you are thinking about it too much! Try to relax and pretend the poles simply don't exist. With your fancy nordic walking straps, the poles will follow you wherever you go - you do not need to hold on to the handles.
Tip 3 - Practice your "Gunsling" to snap the poles forward and plant them at the correct angle
A key to successful pole handling is to be able to snap the pole forward quickly, in one smooth motion. The pole tip should land approximately in line with your torso, and should be angled at about 45 degrees. Most people try to grab, lift and plant the pole in front of them. This is the wrong approach. A good nordic walker lets their poles swing forward without consciously lifting them up, following the natural and rythmic swing of the arms (see Tips 1 & 2 above!)
The angle at which the pole plants is quite important. It is very common for beginners to plant their poles out in front of them, meaning the poles are straight vertical, or even angled back towards the body! While planting the poles this way can be useful for stabilizing you (especially going down steep hills), it is not at all helpful in propelling you forward.
Think about it: if your pole is straight vertical when it lands and you apply pressure to it, then the net effect will be to propel you up towards the sky. Try this out at home! Put the pole at different angles and push on it. You'll find that when the pole is at 45 degrees behind you, you get the most efficient and powerful push forward.
Now, how to sling the pole forward correctly - this is a bit tricky! To learn this "gunsling" skill, I recommend moving both poles together (double poling). The exercise is done standing still.
Put on your poles, stand straight with your feet beside each other, and throw both your arms out behind you, like you have just finished your pole push. Your arms should be extended behind your body, your hands should be loose and open, and the poles should be hanging limply from the straps, with the tips on the ground far behind you.
Now you're ready to begin. The "gunsling" has two components. The first is a rapid forward "swoosh" with the whole arm, led by your index finger's knucklebone and initiated by the shoulder muscles. Your hands are loose and relaxed and your elbows are barely bent. The poles follow your hands because they are attached by the straps, not because you are grabbing them! When the pole tips approach your stationary feet and your arms are out in front of you, you now undertake the second component of the motion: apply quick and confident downward pressure on the pole straps, in order to "catch" the tips on the ground. All this should be done with loose, slightly open hands. Please resist the urge to grab the handles when you apply downward pressure to the straps!
So, to review: a beginner tends to grab the poles, pick them up, carry them forward, then press them down into the ground again. In contrast, a good nordic walker loosely swings the whole arms forward with relaxed hands, the poles obediently following. When the poles reach the correct position, the experienced nordic walker applies sudden downward pressure on their straps with the heel of their hand, locking the pole tips in place.
To repeat this drill, lift the poles and throw them out behind you again, so you are back to your starting position (arms behind, hands open, poles limply hanging off the wrists, pole tips far behind you). Then repeat the smooth, forward swing of the poles, immediately followed by quick and firm downward pressure on the straps.
Do this over and over again until you can reliably "catch" the poles in the appropriate place and at the appropriate angle without thinking too much about it.
Now try this same exercise while walking (double pole while stepping forward with the left, then walk forward on the right while throwing the poles back behind you, then double pole while stepping forward with the left, etc.) Try this exercise a few times, alternating whether you're poling with the left step or the right step.
When you've mastered that, try "regular" walking with one pole push at a time, and concentrate on your smooth and snappy forward sling!
Stay tuned for Tip #4, coming in the next few months!
Do you have other questions about nordic walking? Please contact us and we'll add the information as soon as we can!
ADDITIONAL LINKS & INFORMATION
Article: Dont Just Sit There(click link to read article)
Article: The Dangers of Being Sedentary (click link to read article)
Paper: Excerpts from "PHYSIOLOGICAL EFFECTS OF NORDIC WALKING VERSUS REGULAR FAST WALKING ON HEALTHY ADULTS: A PILOT STUDY"
Roberta J. Henderson, Kristin Gronner, Michelle Laughlin, Nicole O'Brien, Kristy Pacquette, and Jennifer York
Physical Therapy, Rosalind Franklin University, North Chicago, IL, USA
Purpose/Hypothesis: The purpose of this study was to compare the physiological effects of Nordic Walking versus Regular Fast Walking on healthy adults. The hypothesis was that Nordic Walking would increase heart rate (HR), blood pressure (BP), oxygen consumption, carbon dioxide production, respiratory rate (RR) and caloric expenditure, with no increase in rate of perceived exertion (RPE) when compared to Regular Fast Walking.
Number of Subjects: The sample of convenience consisted of sixteen healthy men (12.5%) and women (87.5%) volunteer subjects. The mean age of subjects was 25.0 years.
Materials/Methods: Subjects completed two 12-minute walking trials on a controlled environment walking course; Trial 1, Regular Fast Walking and Trial 2, Nordic Walking. Subjects received standardized instructions. Each variable was measured by the same tester.
Results: Statistically significant differences (alpha = 0.05) were found between trials for HR (p=0.00009) and RR (p=-0.045), the Nordic Walking group exhibiting higher values. No significant differences between groups were found for BP (systolic; p=0.397, diastolic; p=0.146), oxygen consumption (p=0.149), carbon dioxide production (p=0.290), caloric expenditure (p=0.128), or RPE (p=0.550).
Conclusions: Nordic Walking compared to Regular Fast Walking effected a significant increase in HR and RR without a corresponding significant increase in RPE. Although caloric expenditure was not significantly different between trials, the mean for the Nordic Walking group was greater than that of the Regular Fast Walking group.
This suggests that as a form of aerobic exercise, Nordic Walking may be more beneficial than regular Fast Walking and that Nordic Walkers perceive less physical exertion than Regular Fast Walkers. Specifically, Nordic Walking appears to be an advantageous form of physical activity for young healthy persons and further research is warranted with other populations and outcome measures.
Clinical Relevance: Physical Therapists, the acknowledged experts on exercise, increasingly consult and prescribe exercise for wellness and prevention. The health benefits of walking are well documented, however, there is a paucity of research on Nordic Walking. When compared to walking, Nordic Walking offers additional benefits of upper body muscle recruitment, reduced force through the lower extremities and assistance with balance, and thus may be a preferred form of exercise for some populations.