The Scandinavian way of walking .. Nordic Walk

The Scandinavian way of walking .. Nordic Walk
The Scandinavian way of walking .. Nordic Walk 


*** What is the Scandinavian way of walking?

The Scandinavian way of walking is called Nordic walking or Nordic walking as well, and also Swedish walking and Finnish walking, and it is called the names of the Alps, Nordics, and the North in general, i.e. in Scandinavia. Nordic walking enhances the strength of the upper limbs and burns many calories. It is also considered a type of normal walking, but with a stick.


Nordic walking became famous for the first time in Finland during the thirties of the last century, at the beginning of the use of the stick by skiers during their summer training in times when there is no snow, but then they found that it is one of the best exercises that promotes heart and lung health, and works to strengthen the upper limbs. and lower body.


The Scandinavian way of walking spread in the mid-nineties and many people practiced it as a kind of recreational physical activity for the body and it became one of the best exercises for many because it moves most of the muscles of the body, besides that it can be practiced anytime and anywhere, and it does not need special clothes and suits all age categories.

 

Sports medicine experts have noted that walking the Scandinavian way is a distinctive sport that has many benefits for all people, whether the elderly or young and for all physical levels, whether healthy people with high fitness or patients with health problems because it has many characteristics and it is preferable to exercise By people with knee, heart and back problems.


Nordic walking is characterized as one of the types of walking, but by using a stick, which leads to the use of the muscles of the upper body in addition to the legs, and thus the effort exerted is greater so that we can walk with the stick, and this is evidence that you exercise 90% of the muscles of your body compared to 70% in The case of normal walking, but it is worth noting that there is controversy, as some support that this method of walking is beneficial and has many benefits, and some support that it is harmful and has many harms.


*** How to walk the Scandinavian way the right way?


Prepare and look ahead.

Consider relaxing the shoulders.

The stick should be kept next to the body.

Take a step forward with the left foot while simultaneously moving the opposite (right) arm.

Move the left arm back, taking into account the extension of the arm as far as possible.

Hold the stick in the right hand, keeping the wrist fixed.

Install the right stick on the floor in front of the right foot.

Tightly grip the stick so that it does not slip.

Correct movement of the torso must be maintained.

Push the stick backwards with the arm straightened

Little long steps are taken compared to normal walking.


*** Benefits of the Scandinavian way of walking


It helps keep the muscles of the body from cramping even when physical activity is prevented.

Helps relieve stress and pepper.

Helps relax after strenuous activity.

It nourishes the body by supplying the body with the necessary oxygen which positively affects the health of the skin, hair and nails.

Contributes to strengthening ligaments, joints and tendons without straining them as a result of strenuous activity.

It stimulates blood circulation, which has a positive effect on reproduction for both women and men.

Promotes and revitalizes the development of flexibility.

Enhances the mind, clears the mind, and stimulates mental activity.

Stimulates weight loss.

Activates metabolic processes.

Strengthens the heart muscle, blood vessels, circulatory system, respiratory and digestive systems.

It slows down the aging process of cells.

Strengthens the immune system.

It does not cause any pain in the body at all.

Do not put pressure on the knees.

It does not require going to the gym, coach or track because it can be practiced anytime and anywhere.

It improves the health of the heart and lungs by increasing the heart rate by 10-15% compared to normal walking, which is an indication of burning more calories.

It increases the calorie burning rate by 46% compared to normal walking, so it is recommended to use it as part of a weight loss training program.

It is preferable to practice it with people who suffer from the knee, heart and back in order to help them relieve pain and the reason for this is due to the balance of the movements of the upper and lower part of the body.

It reduces the rate of pressure on the knees and joints, and therefore it is suitable for all people who suffer from osteoarthritis.

It is suitable for those who spend a long time at work sitting at the desk, and the reason for this is that its practice leads to improving the correct healthy body posture and relieves tension in the neck and shoulders.

It combines walking and jogging at the same time. It is one of the activities that carry body weight. It activates bone density and helps protect bones from the so-called osteoporosis.

It helps in achieving dynamic body balance between the upper and lower extremities as it relies on stick resistance to move the upper body forward while restoring your posture from small imbalances in the feet, ankles and calves.

The incidence of injuries in it is small compared to walking, running or cycling.

Reduces the risk of chronic diseases such as heart disease, diabetes, stroke and some types of cancer.


*** Scandinavian walking precautions


There are several precautions that must be avoided and avoided in some cases, because it can become harmful and cause damage in some cases, including:


If it is practiced by people suffering from some chronic diseases during the exacerbation of those diseases.

It should not be practiced by pregnant women in case of a threat of miscarriage, as it should be avoided for some time.

It can exacerbate some conditions, such as glaucoma, anemia, acute respiratory viral infections, heart failure, asthma, and exacerbation of rheumatic diseases.

When it is exercised at high temperatures.

It should not be used for high blood pressure and acute pain syndrome.

It should be completely discontinued during bleeding and after abdominal surgery.

How to walk the Scandinavian cane the right way

Nordic walking is similar to walking, but is more dynamic and precise.

The beginning of the movement with the working leg and the opposite arm, alternately switching.

The foot movement begins by placing the foot first with the heel on the floor, then gently rolling it over the toe.

The working hand is brought forward with the elbow bent, and the other hand is simultaneously pulled back at the same distance.

Hold the brushes stick at an angle.

Then balance the movement of the arms and legs regularly, then stick the sticks to the ground, and push away from them with each new step.

Jerking or sudden movements should be avoided.

Mutual deceleration and acceleration are also possible.


*** Scandinavian walking technique


The appropriate time for Nordic walking is at least 150 minutes per week, and if it is for weight loss, it is about 300 minutes per week.

Any exercise should begin by warming up the muscles of the entire body.

After completion, you should do a simple set of stretching and relaxation exercises.

It is recommended for beginners to practice it 3 times a week for 40-60 minutes.

And when you get used to it, increase the training time to 90 minutes.

And if you are an athlete, you can hang special weights on the stick gradually.

The same rhythm and depth of breathing must be developed through several exercises, including inhaling and taking the inhale correctly through the nose and exhaling through the mouth.


*** Common mistakes in Scandinavian walking.


They only need to be pushed off the surface, not just sticking to the ground.

You should feel light effort because otherwise it indicates that you are doing it the wrong way.

During movement, the stick is held between the thumb and forefinger and not in the fist.

The hand is firm, not bent.

The stick moves in the same vertical plane.

Payment does not have to be represented.


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