Benefits of Nordic Walking
Nordic Walking is one of the fastest growing fitness workouts in Europe.
It ...
- works the whole body, using 90% of your muscles;
- makes you work harder, but it feels easier!
- burns up to 46% more calories than normal walking.
Nordic Walking is excellent for people who ...
- are taking up exercising to get fit and want to lose body fat;
- have joint problems and cannot do high impact exercises;
- are pregnant;
- are recovering after injury/surgery.
From beginner level to advanced, Nordic Walking can help you to achieve your fitness goals. Walk on your own, or walk with friends, even if you have different fitness levels. Nordic Walking is one of the most sociable and effective exercise techniques around.
Please note, as with all exercise it is advisable that you consult your doctor before taking part in a new activity.
Nordic Walking Technique
Nordic Walking is an enhancement of normal walking: as one leg strides forward, the opposite arm swings forward. Proper technique requires attention to:
- Proper heel-toe action
- Avoiding the knee locking out
- Natural, long strides
- Rotation of lumbar spine
- Upper body leaning forward from the hips when walking faster
- "Head on top of the spine", looking forward
One of our Ilkley-based courses will start you off with the right technique!
Nordic Walking Equipment
Nordic Walking Poles
Choosing the correct length/size of Nordic Walking pole is essential: the ideal length of a Nordic Walking pole depends on your height and level of training.
To calculate the ideal length of poles, first apply a simple formula: your height X 0.68
As fixed length poles come in size increments of 5cm: the calculated length can either be rounded down (for recreational walkers) or rounded up (for fitter walkers).
Material
Nordic Walking poles are made from Carbon Fibre (extremely light weight + strong), Composites (combination of fibreglass and resin, or fibreglass, carbon fibre and resin), or Aluminium (a light weight alloy).
Adjustable vs. fixed length
For an intensive and dynamic training session we recommend fixed length poles which are stiffer, more stable and have a better swing performance. The telescopic or "vario" pole has the advantages of small packed size and adjustability for people of different heights.
Hand strap
A good hand strap
- fits comfortably (correct size or adjustable)
- provides enough control of the pole
- preferrably, is detachable from the pole while your hand stays in the strap
Grip
- Cork - good in cold weather
- Synthetic/Foam - easy to clean but hands can get quite "sweaty" in hot weather
Tip
The tip of the pole has to endure a lot of pressure. We recommend carbide tips because they are strong and do not rust.
Carbide Tip
Carbide Asphalt Tip
Rubber Pad
In theory you can walk on asphalt without rubber pads but a pad makes less noise and lowers the impact.