| What is Nordic
Pole Walking?
• Normal walking with the addition of ski or hiking poles
• The stride can be lengthened with more emphasis on pushing
off with the toes to increase the intensity of your work-out
Description
• Nordic pole walking has been a very popular activity in
the Scandinavian countries for many years.
• More than 750,000 Finns Nordic Walk every day.
Benefits
• Burns up to 40% more calories
• Reduces stress on joints, i.e. hips & knees
• Reaches the same intensity as running without the high impact
and with minimal increase in perceived exertion
• Strengthens your upper body: abdominal muscles, chest, back
and arms
• Poles provide increased balance
• May provide a safe form of rehabilitation for heart patients
(phase III)
• Improves cardiovascular fitness: Oxygen consumption is increased
by as much as 55% (very dependent on intensity and technique)
• Offers the chance to spend time with family and friends
or to meet new people
• Improves mood
• Has been shown to decrease neck and shoulder area pain
Nordic Pole Walking Program Information
• Every Sunday at 1PM along the cross country ski trails at
Les Aventuriers Ski Club
• All ages and fitness levels are welcomed
• Cost $1
• Will be directed by an experienced cross country skier and
pole walker
• Distances range from 4km and up (duration approx 45 min
and up)
• Limited supply of poles will be offered at no cost
• A beverage (iced tea) will be provided post work-out
• Bring a change of clothes for your comfort
NORDIC POLE WALKING TECHNIQUES
General Guidelines:
• Remember to drink water when working out. Take a few sips
every 20 minutes to replenish fluids lost
• Dress for the weather.
• Wear proper footwear: same as you would for walking or running
• Remember to stretch your arms and legs before Nordic Pole
Walking. Stretching is an important part of any work-out.
Techniques:
There are several techniques you can use when Nordic Pole Walking
depending on what muscles you want to work out and how much energy
(calories) you want to use. We will describe 3 of them:
1. Normal walking with poles: requires more energy than simple walking,
but less than striding
2. Striding with poles: requires most energy; you can burn as many
calories and increase your heart rate as high as with running depending
on how much you push with your legs and poles!
3. Double-pole technique: uses mostly arms and abdominal muscles
with less work through legs
Using your poles:
• Putting your poles on: Slide your hand up through your pole
strap from the bottom (i.e. your hand is the rabbit coming out of
its hole to grab the carrot which is your pole)
• Adjusting the strap: Your strap should be adjusted tight
enough so you do not have to worry about your pole falling off your
hand. When you push the pole behind you, the force should be transferred
to the strap and not through the grip of the handle. Gripping the
pole too firmly can cause elbow tendinitis - especially when
on rocks or hard surfaces
• Grip: When walking with your poles, do not grip the handle
of the pole firmly. Instead, let the strap take most of the force
and simply guide the pole between your thumb and index finger.
• Which pole tips do I use?: When on soft surface (in the
woods, grass, NB trail system) use your metal pick tip. When on
hard surfaces (asphalt, cement) use your rubber tips. When on snow
use your basket + metal tip.
• Setting the length: When you are standing with your proper
footwear (running shoes, hiking boots) with your elbows at 90 degrees,
the handle of the pole should reach your hand. When climbing steeper
hills, you may wish to shorten your poles. When going downhill,
you may wish to lengthen your poles to lead the way down the hill
and lessen impact through your legs. When using double-pole technique,
the pole height should reach between your chin and your nose.
Normal Walking
with poles:
• For every step taken, a pole is planted
• The opposite arm and leg work together. For example: Each
time you step forward with your right foot, you plant your left
pole at the same time.
• When planting pole, it should be pointed slightly backwards
(i.e. not vertical)
• If you get mixed up and notice you are planting your right
pole when stepping forward with your right leg, simply lift poles
- bringing them parallel to the ground. Swing arms as you normally
would when walking without poles. Gradually lower the poles to the
ground and begin to Nordic walk again.
Striding with poles:
• Same as with “normal walking with poles”, however
longer strides with legs and poles are taken.
• More focus on pushing off with the toes and feeling your
calf muscles work.
• More focus on pushing hard with poles so your arms and abdominal
muscles get a good work-out as well.
Double Pole Technique:
• 2 poles planted on the ground at the same time
• Every 3rd step taken with your legs, one double-pole plant
is made. For example: 1 step + Double-pole plant, 2 step, 3 step,
1 step + Double-pole plant…
• On the 3rd step, the foot and both poles plant at the same
time.
• Once the poles are planted, your arms and abdominal muscles
are used to continue pushing the poles behind you while you take
the next 2 steps. On the 3rd step, your opposite leg plants with
your double-pole plant.
• Focus on crunching with your abdominal muscles and pushing
your poles behind you which will ultimately push your body ahead
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