Training programme

 

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
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

 

 
 
 Physical status improvment programme
 
Week 1
Monday
 
Tuesday
Warm up, 45 min. nordic walking, exercises with poles.
Wednesday
 
Thursday
 
Friday
Warm up, 60 min. nordic walking, exercises with poles.
Saturday
 
Sunday
Exercises with poles (15 min).
 
Week 2
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
Warm up, 1.5 h light nordic walking, exercises with poles.
 
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
Warm up, 1.5 h light nordic walking, exercises with poles.
 
Week 4
Monday
 
Tuesday
Warm up, 30 min. nordic walking, exercises with poles.
Wednesday
 
Thursday
 
Friday
 
 
The recommended exercises for training could be found in "Excercises with poles" page.