Regular walking with poles is one of many physical activities that support the whole process of losing weight. However, this is not the only reason why nordic walking is worth doing.
Walking with special poles is a form of training initiated as early as in the 1920s in Finland. When performed correctly, the walk strengthens the muscles, improves circulation, supports the weight loss process and increases the efficiency of the body. Nordic walking can be performed all year round and is therefore a universal physical activity.
While practising this sport, numerous muscle groups are engaged in work, hence the great impact of Nordic walking on the struggle to lose weight. In order to achieve the expected effects of walking, it is necessary to walk with poles in a correct way and to choose the right equipment.
The poles should be adjusted to the user’s height so that they have full freedom of movement. The length of the poles is calculated with the help of a special equation: the user’s height should be multiplied by 0.68. When performing Nordic walking, the poles should be placed at an angle to the back, held at the end and placed alternately to the outstretched leg in step.
The right training route
The effectiveness of Nordic walking depends not only on the correct walking technique, but also on the terrain on which the walk is performed. In order to get rid of excessive kilograms, it is worth choosing more demanding routes, which will intensively engage the muscles to work.
The best results can be achieved by walking on terrains with different altitudes, uneven forest paths, beaches or mountains. Each walk should last between 30 minutes and 1.5 hours. Nordic walking can be performed 2 to 3 times a week as a basic physical activity or as a form of supplementing and diversifying a regular training plan.
Impact on the weight loss process
Regular walking with poles helps to lose weight. It is estimated that an hour of intensive walking allows you to burn about 400 calories. The same time of traditional walking burns only a little over 200 calories. Nordic walking supports weight loss by converting fat tissue present in the body into muscle. During the training, the muscles of the arms, legs and spine are worked, which increase their volume, get oxygenated and burn excessive fat.
Walking also slenderizes the silhouette and increases the physical capacity of the body. Studies show that the effects of regular training are visible after about a month. With increasing physical fitness, you can freely increase the load and length of the walk. At the beginning, the fat tissue should decrease in the abdominal area, waist, and also thighs.
Regular nordic walking training should also be complemented by a balanced diet, healthy lifestyle and appropriate regeneration time for the body.
Health benefits of nordic walking
Apart from speeding up the process of burning fat tissue, systematic walking with poles has a positive effect on other functions of the body. Nordic walking training improves overall condition and physical fitness, reduces the risk of joint injuries due to overtraining and strengthens the immune system.
Walking with poles also stimulates digestive enzymes and supports metabolic processes taking place in the body of a trainee. Intensive walking with poles engages 90% of the whole body muscles, which makes it an effective form of physical activity. It also involves the muscles that support the correct posture of the spine, which can significantly improve the well-being of people with back pain for whom traditional forms of strength training, yoga or cardio are impossible.
Nordic walking is also an interesting form of spending free time, which does not strain the body, but can positively influence its functioning. For this reason, among others, this activity is particularly popular among seniors.
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