Scandinavian walking is the way to health.

 

Successful use of the Scandinavian walking method in exercise therapy is an obvious proof of the effectiveness of such exercises. If initially a person with sticks as a ski attracted the attention of passers-by, today it does not surprise anyone.

The very name of this species speaks of its origin: northern, Scandinavian, Finnish, Nordic walking. In order to support the sportive form in the off-season, skiers from Finland train in the summer. This type of training became the basis of the Nordic walking technique - physical training for a specific program using sticks.

The Benefits of the Methodology

The lessons on this program have proved effective in rehabilitation courses. Success is due to the high health potential of the technique for health and its complex impact on the body. At the person as a result of employment Scandinavian walking:

• increases the level of endurance;
• improves blood supply to organs, reduces the risk of coronary artery disease, normalizes the work of the cardiovascular system;
• Muscle spasms disappear by eliminating the pain syndrome in any vertebral department;
• increased resistance to stress, depressive states;
• normalizes the pressure, sugar level;
• increases the level of cerebral blood supply;
• weight decreases (compared to other types of Nordic walking, it ensures the burning of the greatest number of calories);
• Improves the coordination of movements, there is an increased sense of balance;
• the work of the musculoskeletal system is normalized (it helps to combat various violations of the functions of the ODA, returning the person to a full life);
• Increase energy costs through increased metabolism.

 

Distinctive features of Scandinavian walking

Using special sticks allows you to remove part of the load from your own weight: up to 35% reduces the load from the joints of the legs and lumbar spine. Traditional walking has a less effective effect on the body.

During training, people rely on sticks, while the back remains flat. A muscular corset is formed around the spine, due to which the load on intervertebral disks decreases, their compression decreases. As a result, there is a beneficial effect on the cartilaginous tissue covering the joints - its nutrition improves.

Also in the body there are the following positive changes:

• During the training all parts of the body are involved, that is, practically all the muscles are being worked on. For comparison: while running 65% of muscles work, swimming - working muscles account for 45%, bicycle training - 42%, and Nordic walking - about 90%.
• The work of all organs and systems is normalized. The amount of oxygen consumed is increasing due to increased load on the muscular system, which is 45% more than traditional walking.
• Improves microcirculation, hemodynamics. Cardiac output increases.
• Brain and heart activity are activated.

Indications and recommendations

Nordic walking is successfully used as an element of rehabilitation medicine in a number of specialized medical institutions. It is shown to people in the period of recovery from spinal herbs, lung diseases, those who underwent operations on the musculoskeletal system, and also after heart attacks.

Classes in this technique are recommended for the following diseases: vegetovascular dystonia, arthrosis, orthopedic disorders, joint diseases, osteoporosis, osteochondrosis. It is advisable to engage in Scandinavian walking to combat neuroses, insomnia, mild forms of depression, overweight.

Limitations and contraindications

Training of this kind is not safe in the following cases:

• in the period of exacerbation of chronic diseases;
• expiration of a short period after surgery;
• infection, high fever, pain syndrome;
• hypertensive crisis;
• inflammation of the musculoskeletal system;
• violations of the functionality of organs;
• diabetes in severe forms, thrombophlebitis;
• angina pectoris;
• cardiac, respiratory failure;
• degenerative changes in the vertebral column, joints of the legs.

Regardless of the degree of complexity of the health problem, it is first necessary to consult your physician. Do not start classes unless you have received appropriate advice from a specialist.

Equipment

The only equipment is sticks. In general, the requirements are imposed only on clothing. So, it should be:

• convenient;
• preference for natural tissues, as they have the ability to absorb moisture, let in air;
• waterproof (in rainy weather - light windbreaker);
• warm (in the cold season it is better to put on a T-shirt, sweater / sweatshirt, and on top a windbreaker is a more reliable protection from the cold than one thing, even the warmest and densest one).

As for shoes, then it is presented with insignificant demands: flexibility and good coupling of the sole. Optimum sneakers with a thick and springy sole and a high rigid heel are like.

For Nordic walking, only special sticks are used, made of carbon fiber, composite materials or aluminum. They should be light, but strong, capable of withstanding a heavy load. At the ends of the poles there is a point made from a hard alloy, the presence of which is due to the need for additional coupling with a slippery surface.Rubber tip on the tip allows you to soften the strokes when walking on asphalt patches.

 

 

A special purpose is for a tambul - a wide removable belt. To the sticks is fastened with the help of buttons, fixed on the wrists by overlapping so as not to disturb the blood circulation. The belt comes complete with sticks and is designed to hold them back and grip when moving forward (that is, the handle can be released and then easily grasped and leaned on it).

Walking Technique

 

The first phase of walking is the supporting phase, the second is the transfer. A distinctive feature of the technique is a foot that is unusual for many to roll: the movement starts from the heel, then the foot goes down to the fingertips.Fundamental rules:

 

1. The first phase: first the leg is placed on the heel bone, then the back part of the heel touches the surface, at the end - the fingertips. That is, it is necessary to make a step in the step-by-step movement. The second phase begins when the foot is fully in contact with the surface - this leg becomes the supporting leg, the second leg is transferred.
2. To avoid disturbances in the health of the wrist joint, the hand that is retracted should open after the shock. When properly executed, the stick is released and does not fall due to secure attachment to the brush.
3. If the sticks are selected correctly, they will not allow the spine to bend when moving, otherwise you need to purchase others, since the back should be straight.
4. Breathing according to the scheme: breathe in two steps, exhale for the next two.At the usual rhythm of walking, one must inhale through the nose, exhale - through the mouth, with intensive training - inhaling / exhaling with the mouth.

Move should be similar to skiers: the left leg works when you swing your right hand, and vice versa. Steps in width are regulated by swinging the arms forward / backward. A wide amplitude is recommended for those who are engaged in order to reduce weight, since in this case the load on the body increases.

 

 

Recommendations for choosing sticks

To ensure that the load is evenly distributed, it is necessary to observe walking techniques and use sticks of the required length. In the course of training with sticks unsuitable for a person in this parameter, the joints and spine experience an increased load.

The formula for determining the length of sticks:

• the pace of walking is low (beginner, recovering person, group "health") - growth x0.66;
• pace of walking average (group "fitness") - growth x0.68;
• the pace of walking is high (a trained person, a group of "sports") - an increase of x0.7.

Rounding of values by 1-2 cm is possible in any direction. Sticks are divided into two types: with a fixed length and telescopic telescopic (2-3 links), the latter are recommended to choose if the purchase will be made in the online store.

Duration and place of training

Scandinavian walking can be practiced anywhere in the open air. More effective training on the cut landscape with weighting.

In other issues, such as intensity, pace and duration of training, it all depends on the individual characteristics. The best option is at least three times a week for half an hour. Allowed and daily training, but the duration of one hour. Do not overload your body. Scandinavian walking will provide the most important thing - good health, a tight and beautiful body.

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