Pole walking, invented by Finnish skiers back in the 30s of the XX century and now called "

Ease and accessibility There are three types of walking, differing in the degree of usefulness and strength of the load. One of them is walking walking, which we use every day.. The second is sports, which can reach 15 km / h and is not inferior in intensity to running. Between them is a wellness area, which includes the Scandinavian.

The latter differs in that it uses sticks like ski. They allow you to properly distribute the load throughout the body and help control movement.. The seeming simplicity and affordability captivates, although Scandinavian walking cannot be called the leader in efficiency.

Without overloading The benefits of Nordic walking can be expressed by the formula " That is, these are all the positive results of any physical activity with the almost complete absence of those disadvantages that usually occur in professional sports (such as injuries and overloads).

“Any walking is useful because it is a physical activity: muscle work, blood circulation,” notes Dmitry Ageev, the host of personal health-improving trainings.. - The advantage of Scandinavian walking is that the shoulder girdle works, but there is no shock load on the knees, as, for example, when running. This is akin to an elliptical trainer.. Besides, doing Scandinavian walking, you also look at the world, breathe fresh air "

At the same time, Nordic walking is not the most effective way to deal with excess weight.. For weight loss, strength training is much better.

Therefore, Nordic walking is most suitable for the elderly or those who are recovering from injuries..

Where to start 1. Selection of equipment. Serious Nordic walking is often not complete without devices that measure the pulse and count the steps. But in order to start, you only need sticks, the choice of which, however, should be approached carefully. First, their length is important, calculated by the formula growth x 0. 68 or 0. 66 (for the elderly). It is better to choose a fastening for the hand not in the form of an eyelet, but the so-called " The composition of the sticks are also different, their quality is influenced by the percentage of carbon. The more it is, the better the depreciation will be.. Sticks with 10% carbon are good for beginners. On average, such a purchase will cost 4 thousand rubles..

Wardrobe. Particular attention should be paid to shoes: jogging or hiking shoes are best suited for Nordic walking. The rest depends on the characteristics of the body or your goals.. For example, people with varicose veins are recommended special compression leggings, and those who want to lose weight are recommended clothes made of special fabrics that increase sweating in the abdomen, hips, etc..

Food. The diet is important not only for those who are losing weight, and it is compiled only individually, depending on the characteristics of the organism.. However, there are some basic rules, for example, be sure to eat 1.5 - 2 hours before training, eat fruits, dairy products, cereals or special sports nutrition.

Training. The most effective, fastest and most expensive option is individual training or classes with an instructor in a group. However, you can find video tutorials or thematic blogs on the Internet..

“There are an overwhelming majority of people trying to figure out the Scandinavian walking technique on their own, and this leads to mistakes that negate all the benefits of this activity,” says Oleg Mokrushev, a “veteran” of Scandinavian walking, Chelyabinsk citizen. - The problem is that only a few are really walking. This is how it should be: riding a bicycle or skating will not work out badly - you will hurt to fall; but you can walk as you like, it won't get any worse. Those units who really need it will find both time and technology.. And the majority will continue to defile with beautiful expensive sticks on the asphalt. I myself somehow mastered the technique without any problems, having watched a couple of videos on the Web. Skills of different movements affected (dancing, running, skiing). I'm not a pro, but I've learned to feel my body and I know for sure that I'm walking correctly. If there is no skiing experience, then it takes a long time to explain and, as I was convinced, is almost useless..

But that doesn't mean you don't have to start. Here, after all, as in any sport - everything is decided by the regularity of classes and perseverance "

• Contraindications.

• Injuries to the arms and shoulder joints;

• After operations on the abdominal cavity;

• Inflammatory processes of the musculoskeletal system;

• ARVI, ARI, influenza;

• Coronary insufficiency;

•Hypertensive crisis;

• Aneurysms and tumors.

nedug. ru.