Pole walking and regular walking are poles apart

BY JULIE SEAMER
THURSDAY, OCTOBER 25, 2007

Now that the snow season is winding up, don’t think that you can put away those poles just yet! Nordic walking (walking with poles) is hitting the streets of towns and cities all around Australia.

Nordic Walking engages the upper body to create an effective total body workout. It is currently the fastest growing recreational activity in the world and is gaining rapid popularity here as it is so well suited to our outdoor lifestyle.

Evolving in the 1920s as a summer training method by Scandinavian cross-country skiers and then undergoing development and testing at a sports university in Finland in 1997, this activity became known in its homeland as “sauvakavely” or “pole walking”. Elsewhere in the world it is referred to as Nordic Walking and now instructors and events have spread world-wide, with many local community groups joining the troupes.

While trekking poles have helped bushwalkers reduce the stress on their knees and backs for many years, Nordic Walking is now spreading into mainstream society with over seven million Europeans walking with poles as a form of year-round exercise and fun. Britain, America and the Asia-Pacific is following suit and also discovering its benefits.

What are the benefits over normal walking or jogging?

Nordic Walking combines the positive training effects of walking combined with the total body exercise advantages of cross-country skiing. The result is a highly effective form of exercise that burns up to forty percent more calories without having to walk faster or feel more exertion. This is achieved thanks to the incorporation of many large core and upper body muscles, which work against resistance (the force of the poles) with each stride. By transferring bodyweight onto the poles, pressure on the spine and joints of the lower body is lessened, preventing potential damage.

What you get out of it:

More calories burnt in less time. This style of walking consumes approximately 400 calories per hour (compared with 280 calories per hour for normal walking) – that’s up to 40% greater energy consumption!
A heart rate 5-17 beats per minute higher than that of normal walkers without poles.
Activation of many muscles including the forearm extensor and flexor muscles,
biceps, triceps, deltoids, pectoral muscles, abdominals, back muscles and glutes!
Significantly increased lateral mobility of the neck and spine.
Less strain on the shins, knees, hips and back which can be of benefit for those with injuries or weakened muscles.
Increased overall strength, tone and endurance in the arm muscles.
Release of pain and tension in the neck and shoulder region – a common complaint of most people in our society who now spend a great amount of time sitting at a computer.
Improved stability and balance as compared to walking without poles.
Ease in climbing hills with extra grip and balance on slippery and uneven surfaces.

Equipment:

Nordic Walking poles are equipped with special straps to enclose the hand (like a finger-less glove), allowing force to be applied without gripping the poles. For this reason trekking or ski poles are not suitable. Models range from lightweight aluminium, carbon fibre and composites. Other than poles, all you need is sturdy walking shoes, and a sense of adventure!

Nordic Walking is easy to master with proper instruction, and ideally should be performed for between half an hour and two hours at a time. Beware that correct technique is very important so that all the benefits listed above are actually achieved, otherwise poles may be used as an accessory instead of an exercise intensifier!

Nordic walking popularity is set to keep growing due to the energetic but relaxed and enjoyable nature of the exercise, especially if you join a group (or why not start your own?!).

For more inspiration and information on Nordic Walking visit www.poleattraction.com.au . See you around the streets!

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