Nordic Walking
Nordic Walking with Harry Fenton
Keep calm. Breathe. Steady, steady. Squeeze trigger. CRACK! Good, the first target has fallen. Breathe slowly, CRACK! Blimey, this is difficult. Three shots to go. CRACK, CRACK, last one, CRACK. Breathe again. Well done, all targets down. Right, stop lying around, get back on your feet, sling your rifle on your back and off you go. Only another 20km to the finishing line.
In January 1981 I was part of my Regiments` biathlon team, competing in ski-ing and shooting competitions. Biathlon races are a highlight of the Winter Olympics and make great TV. Boxing apart, there cannot be a more demanding sport. At the end of a 40km race we were all totally exhausted, every muscle having been pushed to its limit. As usual, I was there just to make up the numbers.
We were encouraged to train for cross-country ski-ing by going running during the summer months. This was fine for our cardiovascular fitness but did little for our upper-bodies and increased the risk of injury by running long distances. At about this time a physical education teacher in Finland introduced “walking with ski poles” as a form of exercise for her sports students. The Finnish Association of Recreational Activities developed special poles for the activity and the term “Nordic walking” was born. Cross-country skiers now train throughout the summer by Nordic walking as the form of exercise is seen as a great way for them to keep up their overall fitness, with little risk of injury.
I recently qualified as a Nordic walking Instructor and spent a large part of the Course learning the correct walking technique. As a fitness fanatic and personal trainer I was very interested to see how demanding the walking was and how I would feel the following day, after spending several hours Nordic walking. I found that, once the technique has been learned correctly, the effort, and benefit from it, comes somewhere between walking briskly and jogging. The scientific research backs that up.
Nordic walking uses about 90% of the body`s muscles, more than running, swimming and cycling. This is because the arms are brought into use moving the poles in a slightly exaggerated style and the legs stride out longer than when strolling with friends or walking the dog! Also, because the body is upright and unsupported, many muscle groups are utilized in stabilizing the body. Shoulder muscles, abdominals, pelvic floor and back muscles are all brought into action. Regular Nordic walking is sure to increase the strength of all of these muscles and their associated joints and increase their range of use.
Due to all these muscles working, there is a greater cardiovascular demand on the respiratory system. This means you need to breathe a bit quicker and deeper. Uptake of oxygen is about 20% higher when using poles at a comfortable speed. This can go higher still as the Nordic walkers` speed increases. Not surprisingly, calorie use is also about 20% higher than when walking normally and pulse rate is up by around 6%. However, it doesn`t feel as if you are working harder than when walking without poles at the same speed. This is probably because the effort is shared between arms and legs so no muscles are overworked.
After my training course I felt the muscles that had been worked most were my triceps (back of arm), abdominals, backside and lower legs. I had only needed to breathe hard when we were walking fast uphill. Mostly, I could walk and carry out a conversation at the same time. One of the great things about Nordic walking is that it is a very social activity. You can get fitter whilst chatting to your friends when you don`t even notice the effort you are putting in!. An hour’s Nordic walking probably uses up somewhere between 300-400 calories depending on speed and terrain and your level of fitness.
The technique is easy to learn, most people pick it up fairly quickly and gradually improve their style. It is different to walking with trekking poles that are purely used in front of the body for support when walking on rough ground. No particular kit is needed except for the poles and a pair of trainers or suitable boots/shoes. Nordic poles come with small, removable, rubber boots so they can be used on tarmac, grass or tracks.
Of course, whilst you are out in the countryside losing weight, toning up, socialising and learning a new skill, you are also taking in Devon`s wonderful scenery and wildlife. Fresh air and sunshine are better for you than air-conditioning in a gym and if it rains whilst you are out, don`t worry, at least it will keep you cool.
I will be leading Nordic walking sessions in Dartmouth in conjunction with Tone Leisure. The first taster session will be on Saturday 31st May. I will teach the basic techniques on flat ground for a few weeks before progressively leading slightly more demanding and interesting country walks around Dartmouth.
Sessions will begin with a warm-up and some mobility work for a few minutes before we set off. On returning we will have a cool down and stretch and we may do a few simple strengthening exercises but certainly nothing too strenuous.
Feel free to join me for the first session.
If you found this article interesting and would like one-on-one help exercising or dietary advice please contact Harry Fenton (tel: 01803 770752). Harry is a qualified Personal Trainer with over 30 years experience in training and competition. As a 54 year old, he understands the problems of keeping fit when you are older and now specialises in fitness for the over 40s.
First published May 2014 By The Dart