Why is Nordic Walking better than regular walking?
Increases caloric expenditure up to 40%
One of the most effective activities for burning calories and building cardiovascular fitness is cross-country skiing. Both large upper body muscles and lower body muscles are fully engaged in this sport. The Nordic Walking technique will give you similar benefits. There can be an increase in oxygen consumption and caloric expenditure of up to 40%.
Increases upper body strength
Regular walking only uses the legs, while arms are used for balance. Vigorous arm action will help increase your walking speed and drive your legs. When you use Nordic Walking poles, you add resistance to the arm action. This engages the core, chest, back and arm muscles.
Less stress on the joints
Many people suffer from back, hip, knee and ankle pain due to too much pressure on the joints, loading misaligned joints, lack of spinal stability, and injury, etc. Hard paved surfaces contribute to impact injuries. The Nordic Walking poles stimulate two extra legs, giving the body a beneficial weight distribution. This results in less stress on the joints. This helps anyone rehabilitating from injury because they should avoid putting all their weight on their injury. Pregnant women can also benefit from Nordic Walking as they gain weight and as they experience a changing center of gravity. It is like walking with two extra legs.
Relieves neck and shoulder pain
A twelve week study in Finland showed that the musculoskeletal tension symptoms in the upper body decreased more in the group that Nordic Walked than in those who did not. Both groups in the study were Finnish female office workers. Nordic Walking increases muscular endurance in the upper body, which seems to have a positive effect on muscles involved in daily work tasks.
Improves neck and chest mobility
Nordic Walking requires torso rotation with each step. This increases flexibility of the muscles in the thoracic area. A number of posterior and anterior upper body muscles originate on the thoracic spine and ribcage. These muscles increase in mobility as a result of the torso rotation of Nordic Walking.
Increases safety, reduces risk of falling
Hikers and trekkers who walk on rough terrain and carry large loads use ski poles for added stability. Any individual who has a problem with balance can receive great benefits from the stability provided by the Nordic Walking poles.
Allows same intensity of running without the high impact
People have given up running when they have learn that they can achieve the same heart rate from Nordic Walking as they can with running. This is due to the increase in muscle usage. The upper body is working in Nordic Walking. This causes a greater demand for oxygenated blood. As the walker becomes more conditioned, they can use more challenging terrain to reach a higher intensity workout.
Enhances mood
One of the first studies on Nordic Walking analyzed mood states. Research subjects walking with poles showed a marked reduction in anger, depression, fatigue, and total mood disturbances.
More fun!
Many Nordic Walkers say they have more fun Nordic Walking than regular walking because it gives them more variety and definitely more exercise.
Scientific study – The Cooper Institute
There have been a number of studies on Nordic Walking. The most recent one was completed in 2001 by the Cooper Institute in Dallas, Texas. The participants all walked the same distance, at the same speed, with and without the poles, in order to compare physiological responses during Nordic Walking versus regular walking. When using the Nordic Walking poles, the caloric expenditure and the oxygen consumption increased an average of 20% and the heart rate increased about 10 beats per minute. Even though the body works harder using the poles, the RPE (rate of perceived exertion) was the same walking with or without poles! In other words, the body works harder without a commensurate increase in perceived exertion!
