Recommended training levels according to index of physical status:
Index from 70 (or lower) to 110 - wellness programme;
Index 90 – 130 - physical status improvment (fitness) programme;
Index 110 – 130 (or higher) - active sport programme.
How often to do nordic walking?
1 time a week for at least 30 minutes of ohysical activity without breaks until the breathing rate increase and body becomes sweaty stabilizes your current physical status. 30 minutes training session with warm up exercises before and after is considered as one 45 minutes physical activity unit at nordic walking for beginners.
2-3 times a week of 1 to 1,5 hours training session will improve your physical status (recommended for people with proper physical preparation and index between 90 to 130).
Wellness programme
Week 1
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Monday
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Tuesday | |
Wednesday
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Thursday
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Friday
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Execises with poles (15min).
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Saturday
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Sunday
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Week 2
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Monday
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Tuesday |
Warm up, 30 min. nordic walking, exercises with poles.
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Wednesday
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Thursday |
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Friday
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Warm up, 45 min. nordic walking, exercises with poles.
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Saturday |
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Sunday |
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Week 3
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Monday |
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Tuesday |
Warm up, 45 min. nordic walking, exercises with poles.
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Wednesday
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Thursday |
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Friday
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Warm up, 45 min. nordic walking, exercises with poles.
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Saturday |
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Sunday |
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Week 4
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Monday |
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Tuesday |
Warm up, 30 min. nordic walking, exercises with poles.
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Wednesday
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Thursday |
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Friday
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Saturday |
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Sunday
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Physical status improvment programme
Week 1
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Monday |
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Tuesday
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Warm up, 45 min. nordic walking, exercises with poles. |
Wednesday
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Thursday
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Friday
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Warm up, 60 min. nordic walking, exercises with poles.
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Saturday |
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Sunday
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Exercises with poles (15 min).
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Week 2
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Monday |
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Tuesday
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Warm up, 45 min. nordic walking, exercises with poles.
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Wednesday
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Thursday
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Friday
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Warm up, 45 min. nordic walking, exercises with poles. |
Saturday |
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Sunday
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Warm up, 1.5 h light nordic walking, exercises with poles. |
Week 3
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Monday |
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Tuesday |
Warm up, 45 min. nordic walking, exercises with poles.
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Wednesday
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Thursday
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Friday
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Warm up, 45 min. nordic walking, exercises with poles.
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Saturday |
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Sunday
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Warm up, 1.5 h light nordic walking, exercises with poles.
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Week 4
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Monday |
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Tuesday |
Warm up, 30 min. nordic walking, exercises with poles.
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Wednesday
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Thursday
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Friday
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The recommended exercises for training could be found in "Excercises with poles" page.