Nordic Walking

Technique

The motions correspond roughly to those of cross-country skiing – diagonal steps with arm action.

The walking speed is rather quick. The arms swing forward in an alternating rhythm in the height of the breast, the poles are set onto the ground and guided backwards along the body. The poles are to be pushed backwards individually as much as possible. The motions are repeated alternately.

The natural motion of arms and legs should be maintained.

3 steps of Nordic Walking

Step 1: This variant is for those starting with Nordic Walking or with sports in general. Whoever wants to enjoy nature and at the same time improve his fitness in a stress-free and safe way will find step 1 the right thing. In this variant, the step length is the same as with "normal walking", but the number of steps per minute is somewhat increased (about 110 steps per minute). What is important for step 1 is not the speed but the rhythm and the arm and leg motions. The more steady and harmonious, the better for body and soul.

Step 2: This step is the right one if you want to have a specific workout. The steps get longer and the number of steps is again increased (about 120 steps per minute). At the same time, the shoulder and arm motions with the poles get more dynamic and powerful. All muscles are working but they are not overly strained.

Step 3: This step is a power training for arm, shoulder and leg muscles as well as a fitness training. It is particularly suitable for those who are performance-orientated. The poles no longer serve (only) for stabilizing the body, but as a support for the body in situations where it is required.

But for all steps you should remember that a warm-up of the cardiovascular system is an essential part of the training. After the strain, an extensive stretching should be carried out so that possible after-effects on the muscles are prevented.

A large number of exercises have already been developed where the poles are included as aids, enhancing thus the effectiveness of Nordic Walking.

Nordic Walking is most efficient with a duration of 0.5 to 2 hours in a slightly undulating terrain. The natural changes in the terrain make Nordic Walking even more interesting and the strain is varied. Beginners should, however, start on even or slightly rising ground.