Today a lot of people are looking for non-drug-free drugs that can have a positive effect on the general physical condition, provide strengthening of the body, and Scandinavian walking with sticks helps in this, the use of which is undeniable.
- 1 A brief excursion into the history of
- 2 Nordic walking is useful: indications for the
- 3 Therapeutic effect
- 4 Walking with sticks - physical education for the elderly
- 5 Some risks and contra-indications
- 6 Secrets of skill
- 7 Errors in Nordic walking: we consider and avoid
- 8 We choose walking poles: what is important to remember?
- 9 On the effectiveness of the Scandinavian walk from the first mouth
A brief excursion into the history of
Scandinavian walking with sticks goes back to the 40s. XX century, already then knew about the benefits of such physical education. It was the invention of Finnish skiers, who tried to stay in proper physical form during the period between competitions. The athletes had the idea of regular training: walking on the asphalt, but using ski poles, reminiscent of the classic walking in skiing.
Scandinavian walking with sticks is also known under the names:
Nordic walking is a complex of sequential movements of the legs, hips, hands and body, accompanied by the use of specially designed sticks.
After conquering Scandinavia, walking with sticks is now gaining popularity in the countries of Central and Eastern Europe as a complex of rehabilitation, Therapeutic effect for different organs and systems of the body.
Tip! Before starting to practice Nordic walking with sticks, you should familiarize yourself with its purpose, potential effect for the body, indications and contraindications. If you have any questions, please consult a doctor for advice.
To whom Nordic walking is useful: indications for occupations
Speaking about the effect of Nordic walking, the question naturally arises of the relationship between the benefits and harm that Scandinavian walking with sticks can have on the state of the human body as a whole and its organs in particular.
According to the recommendations of experts, indications for Nordic walking with sticks are those of people:
- patients with diabetes mellitus;
- with cardiopathology( including post-infarction);
- are at risk of cardiovascular disease( including the elderly);
- with orthopedic problems;
- disabled people, people with mobility problems, undergoing rehabilitation( including those having suffered a stroke);
- with imbalances;
- with excess weight;
- are pregnant.
Tip! It is recommended that those suffering from osteoporosis, as well as the frequent fractures in the risk group, pay special attention to the possibility of using Scandinavian walking with sticks as a set of rehabilitation and therapeutic exercises.
Therapeutic effect of
Scandinavian walking with sticks has a positive effect on the musculoskeletal system. During the occupation of this sport, about 90% of the total number of muscular groups is activated.
is brought into activity Nordic walking promotes:
- correcting and correcting the posture;
- reduction and elimination of pain in different parts of the spine;
- increased bone density;
- strengthen the muscles of the back, abdomen, buttocks, thighs;
- training of the feet, reducing the level of stress on the knee joints.
Nordic walking has a positive effect on the cardiovascular system. Due to this type of physical activity, the heart rate increases, the work of the heart and blood vessels improves, cholesterol is split, the level of blood supply of the brain increases.
For the respiratory system, Nordic walking is an effective way to expand the amount of oxygen consumption by the body, to increase the vital capacity of the lungs, especially for people who are categorically contraindicated in running for health reasons.
Since Nordic walking contributes to burning 46% more calories than other types of sport walking, there is an increase in energy expenditure of the body and acceleration of the metabolic process. Therefore, this type of physical activity is popular among people who are struggling with excess weight, since it promotes weight loss.
Advice! Nordic walking is one of the best natural antidepressants. It has a beneficial effect on the nervous system. Replacement of drugs for exercise is the key to calm, overcome stress, improve mood.
Walking with sticks - physical education for the elderly
Separately, we should focus on determining the level of benefits that Nordic walking with sticks can provide for the general health of the elderly.
Explicit advantages of this type of activity are:
- low level of physical activity;
- absence of difficult physical exercises.
In contrast to the fact that in the aging process of the human body there is a decrease in coordination of movements, in Nordic walking movements are natural. Do not need a special level of physical fitness to engage in Nordic walking. The intensity of the loads can be adjusted depending on the individual characteristics of the organism, its endurance, general condition, etc.
Advice! If an elderly person who has decided to do Nordic walking is at a risk group, in the first place he needs a consultation of a doctor to determine the absence of contraindications to this sport.
On some risks and contraindications
Despite the benefits, the ability to exert positive therapeutic effects on the body, Scandinavian walking with sticks can have strict contra-indications for some categories of people, namely:
- who have undergone surgery in the abdominal organs in the near past;
- suffering from hypertension or arrhythmia, cardiac, coronary insufficiency, anemia;
- survived a viral, infectious disease, accompanied by a rise in body temperature.
Doctors recommend to refrain from Nordic walking to people with serious recent injuries of the hands, shoulder joints, spine and legs, accompanied by acute pain syndromes. Do not resort to physical activity during the period of inflammatory processes of the musculoskeletal system.
Tip! After long interruptions in Nordic walking classes, you should undergo a proper medical examination before going back to training to see if any contraindications to physical activity have appeared during this period.
Secrets of Excellence
Before starting direct walking, you need to do a warm-up using sticks. Alternatively, these can be common exercises with torso bends, squats, etc.
Tip! To avoid injury, do not start the exercise without checking the attachments on the sticks. Only after making sure of the strength and reliability of the tool can you go to training.
During Nordic walking you should watch your posture. The trunk should be in this position: a straight back, a slightly tilted forward body, bent legs. When walking, the spine needs to be stretched as far as possible to make it straight.
The steps are carried out by rolling from the heel to the toe. The entire leg will be fully engaged, from the foot to the hip joint. Like skiing, when you step on your left foot, the right hand with the stick goes forward.
Necessary for the execution of the element in Nordic walking is a uniform pace without accelerations. At the same time, part of the body weight should be carried on the hands with sticks, so that the knees are not reloaded, and also the spine is unloaded.
Respiration should be through the nose( breath) and mouth( exhalation).
When completing training, it is rational to perform a small set of exercises for stretching all muscle groups, as well as restoring breathing.
To achieve a therapeutic positive effect from Nordic walking, classes should last about 30 minutes at least two to three times a week.
Tip! Doctors-rehabilitologists recommend to rehearse the basic position of the Scandinavian walk in front of the mirror. It should look like three lines parallel to each other: one leg and two sticks: one - in the hand, forwarded, and the other - in the hand, withdrawn back.
Errors in Nordic walking: we consider and avoid
Errors in Scandinavian walking are the root cause of the traumatic danger of this sport. Identify such typical errors - deviations from the rules:
- too long step - increases the strain on the tibial muscle;
- incorrect hand operation - placed too close to the trunk, or fixed, or not bent at the elbows;
- improper setting of the foot - the foot does not repel the surface;
- incorrectly selected, uncomfortable shoes.
Tip! When choosing shoes and clothes for Nordic walking, you should be guided by the key principle - maximum comfort.
The use of unchecked clothing and shoes should be avoided. Dressing is necessary in several layers, so that air between tissues creates the necessary microclimate for the body.
We choose walking poles: what is important to remember?
When selecting sticks, you need to pay attention to their length. The optimal length is calculated according to a special formula for groups:
- "sport" - a group of professionally trained people( the growth is multiplied by 0.7);
- "fitness" - the average group between professionals and non-professionals( growth is multiplied by 0.68);
- "health" is a group of untrained people using Scandinavian walking as a way of rehabilitation( growth is multiplied by 0.66).
These formulas must be adhered to, as the incorrectly selected length of walking sticks can cause the overload of muscles of the back, ankles, and knees, which is harmful to the overall physical condition.
Tip! People with weak or aching legs should choose sticks more authentic, which will allow the main load to be transferred to the hands and shoulders. Sticks are shorter than optimal for people with cervical osteochondrosis, overweight, and those who need to recover from injuries.
The effectiveness of the Scandinavian walk from the first lips of the
The benefits and therapeutic properties of the Nordic walking with sticks can be judged by the number of positive reviews that can be found on numerous forums, on the pages of fans of the "new kind of fitness".
Larissa, 70 years old: "In the Nordic walking technique there is nothing particularly difficult, people of all ages can enjoy it with pleasure and those who are not used to serious physical exertion or are not recommended by doctors for health reasons. There is intertwined pleasure with great benefit - training of the cardiovascular system, improvement of the muscular system, and therefore of all internal organs. "
Anna, 60 years old: "I am a diabetic with experience. As she began walking with sticks, she noticed that the sugar had gone down. Now I go with even more pleasure, the mood is wonderful! My dream is to live without pills! After all, because of walking, I began to take less medicine. "
Elena, 53 years old: "The weight has surreptitiously approached 99 kg. All attempts to dump him with diets and exercise were not successful. Together with her husband two months ago began to engage in Scandinavian walking. For a month of walking I lost 5 kg. "
Galina, 41: "My legs started to hurt, then I feel chilly, they crunch, they ache, ache, then in the feet, then in the knees, then the muscles pull. I found a very strange Scandinavian walk. I feel fine, my legs are running, and in general life has improved, I mean the body. "
Anna, 34 years old: "This kind of sport is not only for the body, but for the soul we are engaged in the whole family. Walking is very useful for all muscle groups, but you need to walk right. To begin with, it is necessary to warm up, as in any sport, to warm up the muscles and then not to be painfully hurt. And then follow the tactics: the left hand is the right foot and vice versa. "
Tatiana, 30 years old: "In the beginning, an unusual sport caused my bewilderment, but I quickly" got involved ".I have been engaged for two months, during this time I lost 5 kg without diets and gym. I am very satisfied with the result. I will continue. "
Maintaining a healthy mind in a healthy body is the work of each of us. Knowledge about the theoretical aspects of Nordic walking with sticks, and its practical effect would be positive guidance and encouragement for us in this important matter.