First, thanks for the comments on my facebook - glad you're enjoying the posts, and particularly glad a few little nuggets are 'new news' to some. I'm not an expert in any of this, so please take what I say with a grain of salt. Everything in my blog I gleaned either from my own personal experience or a bit of research, which may be backed up with very little - if any - first hand experience. The Nordic Walking topic falls into that category.
The Mpls. Park and Recs group held a demo for Nordic Walking at the community center where I swim, and I went. I took a demo walk and loved it, but haven't purchased poles or added it to my exercise routine yet. I fully intend to, though, and will definitely add to this over-view with first-hand experience when I do.
Okay, so the best way to describe Nordic Walking is to compare it to Cross-Country Skiing (aka XC or Nordic skiing). If you're from Finland, Scandinavia, or Minnesota you've likely tried this. I add Minnesota to this list because there are so many Norwegian, Swedish, and Finnish folks who settled here in the last two centuries - uff da! Central and Northern Minnesota has a climate and geology very similar to the Norse-lands with their numerous glacier-carved lake areas and wide forests, and immigrants usually seek out lands that are familiar for farming, living, etc. As an aside, the southern part of Minnesota has a lot of German and Irish immigrants because the soil, climate and growing season was similar to those areas.
Okay, so XC skiing...
It's not down-hill skiing (and yes, we have a couple of downhill ski areas in Minnesota, but most of the hills are bunny hills, so let's pass that by). Here's a video example of Nordic skiing:
Nordic Walking is Cross-Country skiing minus the skis!
It was developed by XC skiers who wanted a training method during the off/warm season, but as it turns out, it's a great exercise system for almost everyone.
It's primary benefits are:
1. Gives a better work-out than simple walking by including an upper-body component.
2. Reduces stress on knees and ankles.
3. Helps people with balance/stability issues.
4. Let's you walk faster than without poles, increasing your heart-rate and burning more calories.
As with XC skiing and walking, you swing your right arm forward when your left foot steps forward (arms opposite to legs). There are straps/demi-gloves attached to the poles, so that you can release the handle on the push-back, and grab it for the propel-forward step. The best way to try to learn the rhythm is to attach the gloves/strap but not hold the poles (your fingers will stay lightly wrapped around the handle when in the gloves). Simply walk normally, swinging your arms in the opposite arm-leg movement.
At first just drag the poles along behind you as you walk/swing. The tips of the poles (when adjusted correctly for height), will hit the ground near the heel of your back foot. At this point you grasp the handle and push back lightly on your back-swing. Unlike the tip of hiking poles, which are placed in front of your feet, Nordic walking poles almost never are (except in some downhill techniques) - they're almost always behind you. They simply add some oomph to your stride, while taking the stress off your joints, and providing additional stability.
You can walk fast or slow, but it will probably be easier to walk faster with the poles. When you do it correctly, you'll definitely feel that you're working more than with a simple, unassisted walk.
Here's a video showing Nordic Walking techniques, featuring Lindsey Vonn, American Olympic Alpine skiier:
Nordic walking poles are similar to XC skiing poles, but you want to purchase those specifically made for Nordic walking. Leki is a popular manufacturer, and are the sponsor of the Lindsey Vonn video above. These poles are different than hiking poles, although some manufacturers have tried to combine both elements into a single design. Hiking poles can be used singly or in pairs, but Nordic Walking poles are always a set of two, both used at once.
The poles come in 1, 2 or 3 pieces, and are variable length in the 2 and 3 piece sets. Since the length relative to your height is important, I'd stay away from the single-length poles. I think the 3-piece poles are primarily to accommodate packing/travel. I've tried the 2-piece set, and I believe they're the most common choice.
Here's how you determine the length of your poles:
1. Unscrew the poles and slide them to their maximum extension.
2. Stand up straight, holding the right-hand pole in your right hand with your bent elbow pressed to your side (make sure the tip of the pole is touching the ground.
3. Lower your forearm until it's at a tight 90 degree angle, pushing the pole down to the smaller setting.
4. Tighten the pole and repeat with the left-hand pole.
Another way to determine length is as follows:
1. Unscrew the poles and slide them to their maximum extension.
2. Stand with your left foot forward as though in a stride.
3. Place the tip of the right-hand pole near the heel of your right foot (which should be behind you).
4. Lower your arm to the 8 o'clock position (about 30 degrees up from straight down at your side).
5. Tighten the pole and repeat with the left-hand pole.
The length should be set so that as your right arm swings forward to match your left-leg stride, the maximum forward motion brings the tip of the pole just behind you, lined up with the heel of your right foot.
I'm definitely deciding which poles to buy right now. Once I've started this program, I'll post an update. And if any of you do Nordic Walking, please share your experience with me.
Cheers!
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