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.

 

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).

 

Week 1
Monday
Tuesday
Wednesday
Thursday
Friday	Execises with poles (15min).
Saturday
Sunday
Week 2
Monday
Tuesday	Warm up, 30 min. nordic walking, exercises with poles.
Wednesday
Thursday
Friday	Warm up, 45 min. nordic walking, exercises with poles.
Saturday
Sunday
Week 3
Monday
Tuesday	Warm up, 45 min. nordic walking, exercises with poles.
Wednesday
Thursday
Friday	Warm up, 45 min. nordic walking, exercises with poles.
Saturday
Sunday
Week 4
Monday
Tuesday	Warm up, 30 min. nordic walking, exercises with poles.
Wednesday
Thursday
Friday
Saturday
Sunday