Home > Training> Nordic walking technique

Nordic Walking technique

Phisical status

If your body has been inactive for a long time then it is not ready for a maximum physical activity. Firsly you will have to begin with wellness training level.

Physical power should not be the goal in wellness sport activity. Because we tend to overrate over physical status it is a good way tp identify how prepared you are. Also for people regularly making sports this identification helps to adjust the level of training.

As one of the identification method we offer you a 2 kilometer walk test. After evaluating the results of this test we will know how to start and after several weeks of practice you should start seeing the results and create future goals. The very first 2 kilometer walk test should be done with a care of a proffesional specialist, later you will be able to do it yourself.

Fast walking results are measured by this test which later is converted into the index of aerobic fitness status. Walking is comfortable and simple excercising way for majority of people. Research has shown the validity and laibility of this test application to examine adults heart and respiratory systems status. It is non labratory test so is widely applied and stimulates even physicaly inactive people to start making sports.
 
The results are taken according to the time of 2 kilometer walk, hear stroke rate (HSR) after the walk, body weight index (BWI), age and gender.


Nordic walking is easy to learn. It is the kind of walking when with the help of arms and poles our motion activity is increased. The motion is very similar to the arms, legs, hips and all body natural motion during the fast walking. The opposite arm and leg are rithmcally moving forwards and backwards together as at casual walking but with more intensity. A person has to learn the correct technique of nordic walking with professional trainer to feel the pleasure and effectivness of this activity.
 
The features of correct nordic walking technique
  • Body of walker has to be a little bit tilted forwards:
    a) more intense arm swing; b) longer and stronger steps.
  • Poles has to be a little bit tilted forwards as well:
    a) more intense arm swing; b) opposite arm and leg moves with a bigger amplitude forwards and backwards.
  • Longer steps than casual walking – more effective hip, shoulder and chest activity;
  • Poles moving forwards and backword in parallel – the force is directed forward. 
The movement of arms and hands
 
Pole handle is constantly moving in your hand while you nord walk. When pole is being moved forwards the hand softly grasps it and controls the directions of motion by fingers. When pole is being moved backwards (pushing phase) the hand is open but still controling the motion. The pole is let to hand on the strap by the end of the push.
 
The movement of legs
 
The step is started from heel and ended by a little take-off from toes.
The length of step is longer than walking casually.
Smooth and even walk in long steps assures hip swing.
 
The movement of body
 
Rhythmical shoulder and hip region opposite-rotational movements are performed repeatedly. Arms and legs are moving backwards and forwards in big amplitude. This kind of movement effectively strenghtens abdominal, waist and back muscles and entire body.
 
 
Arm swing is performed from the shoulder just like giving someone a hand.
 
Shoulder swing with the poles in hands.
 
Stick the pole diagonally to the ground in front of you (hand straight). Lean forwards a little bit by bending knee and tarsus.
 
 
Strike the right arm and pass the pole.
 
Finish the stride by striking the left leg and the right hand pole.
 
Pole release movement while making a stride.
 
Photos are taken from nordicwalkinginfo.com