Brief History of Nordic Walking
Nordic walking has its roots in Finland in the early 1930’s, as an off-season training method used by competitive cross-country skiers. The development of Nordic Walking into its present form as a recreational physical activity for all started in Finland in the 1980’s. In 1997 the Nordic Walking concept was launched in conjunction with the Finnish Central Association for Recreational Sports and Outdoor Activities.
INWA – The International Nordic Walking Association was established in 2000 and quickly paved the way for the introduction of this activity globally. The popularity of Nordic Walking has exploded across Europe where there are around 4.5 million regular participants – and the sport looks set to repeat this popularity in the UK where already several thousand people have tried it via a nationwide network of instructors. The appeal of the sport is based on its effectiveness as a workout, the attractiveness of getting out and about in the great outdoors, its suitability for participants of all fitness levels and its ability to suit all age levels.
Nordic Walking had ten stages of instruction, the first four being ideal to increase the pleasure of walking, with the added benefits of giving the body a full work-out. The remaining stages of instruction are ideal for the serous walker who might wish to treat it as a serous sport/hobby and then on to the sportsperson who can compete in events arranged around the UK and Globally.
Nordic Walking will provide a total body work-out utilizing more muscles that running or swimming – with up to 90% of skeletal muscles involved – and burns many more calories that normal walking. In fact only cross-county skiing (from which it has evolved) comes close to Nordic Walking in terms of delivering the most complete total body work-out available. Studies have shown that, although you walk faster and burn more calories through Nordic Walking, it actually feels easier and more comfortable that normal walking at the same speed.
Tell the group about the different types of poles, how to theoretically ascertain the length of pole (which may change according to physical make up).
Demonstrate the strap adjustment and make sure all the poles are properly adjusted to the particular person. Ascertain left/right hand straps and how to secure them.
Be enthusiastic – try to make it fun don’t frighten them by trying to make it to complicated!
Dynamic Warm-Up - Prepares the body for a training session and will help avoid injury.
Hi Folks!
Welcome to your first session of Nordic Pole Walking – possibly the very best all round work out there is.
It’s suitable for all ages and all ranges of fitness and ability and the increase in your fitness level if you take it up will be remarkable.
Firstly and very importantly we must warm-up
This will increase the heart rate ready for exercise, this in turn increases the supply of oxygen throughout the body, and this will reduce the risk of injury to muscles and joints, it will aid flexibility and help to prevent stiffness.
Therefore we need to develop a short programme of exercises for you.
Some of you will find them easier than others so remember just go as far as you are comfortable with.
WARM UP
Exercise |
Level 1 |
Level 2 |
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1.Ankle Rotation
Purpose: To loosen ankle joints |
Action: Plant poles in ground. Lift one foot and rotate ankle in both directions. Change legs
Coaching points: Stand tall. Use full range of movement. Bend knee of supporting leg |
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2. Calf Raises
Purpose: To loosen the ankle joints and warm up Gastrocnemius |
Action: Place feet hip distance apart and straight. Holding poles, rise up on toes to plantar flex the ankle and warm up calf muscle. Do 10 reps
Coaching points: Stand tall with knees slightly bent. |
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3. Toe Raises
Purpose: To work the feet and warm up the tibialis anterior muscle |
Single toe raise
Action: Place right foot in front and bend knee slightly of supporting leg. Pull toes up to dorsi flex ankle and warm up the tibialis muscle
Coaching points: Stand upright and pull toes up directly in line with shin |
Double Toe Raise
Action: Raise both sets of toes at same time. This is harder to balance
Checkpoints: Try not to lean back too much. Hold the abdominals in to support the trunk |
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4. Knee Raises
Purpose: To warm up the hips |
Action: Stand using the poles for support and lift alternate knees up to hip height to warm up the hip flexors
Coaching points: Stand tall with head up |
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5. Knee Flexion
To mobilise the knees and warm up the hamstrings |
Level 1 knee flexion
Action: Stand using the poles for support and bend the lower leg back bringing the heel up towards the hip at the back, then change legs. This warms up the hamstrings
Checkpoints: Keep the thighs together and back straight |
Level 2 Knee Flexion and Hip Extension
Do same as level 1 but add an extension of the hip by taking the raised leg back. Lean forward slightly on the poles for support.
Checkpoints: Keep rest of trunk still with abdominals in |
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6. Trunk Twists
Purpose: To loosen the spine and warm the oblique muscles |
Poles in front
Action: Position poles in cradle position in front at chest height. Feet shoulder width apart. Rotate the upper body to right side keeping hips facing front, change sides. This warms up the oblique muscles in the trunk
Checkpoints: Pull abdominals in and keep knees slightly bent. Hips must stay forward. |
Poles over shoulders
Action: All action is the same except the pole is held over the shoulders and should rest comfortably without strain.
Checkpoints: Try not to swing round. Keep the movement slow and controlled. |
7. Side Bends
Purpose: Same as for Trunk Twists
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Poles in front
Action: Use same start position as trunk twists but now bend directly to the side (imagine you are bending between two walls). This also warms up the oblique muscles
Checkpoints: Hips must stay still and keep abdominals in |
Poles over shoulders
Action: Pole over shoulders with action and checkpoints remaining the same |
8. Kayaking Purpose: To loosen shoulders |
Action: Hold poles vertically in front with feet hip width apart, standing tall. Dip down with the end of the pole to one side and then the other to loosen the shoulders. Also do a reverse action.
Checkpoints: Try to isolate the shoulders keeping the rest of the trunk quite still with abdominals in |
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9. Squats Purpose: To loosen the hips and knees and warm the quadriceps and Gluteal muscles
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Poles in front
Action: Stand with feet parallel shoulder distance apart with poles in cradle position at chest level. Bend knees in line with feet pressing hips back but keeping back straight. Lift again without locking knees.
Checkpoints: Never take hips lower than knees and do not lock knees out. |
Poles over shoulders
Same as Level 1 but with poles over the shoulders
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10. Lunges
Purpose: To loosen the hips ready for a stride action and warm up the quadriceps and gluteal muscles |
Front/Back mini lunge
Action: Position poles in front a little wider than shoulder width. Take a small step forward bending the front knee and step back again. Repeat in back direction
Checkpoints: Always keep the front knee in line with ankle and not toes. Keep back straight and head up |
Lunge Squats
Action: Same as for mini lunge but step further out and dip deeper with the knee bend to help momentum for the return. Aim for a 90 degree position on both legs |
11. Adductor Stretch |
Action: Using poles for support take legs out wide and bend right knee with knee in line with ankle. Take left leg out wider with foot pointing forward. Keep hips facing forward and the trunk upright. Hold for 10 seconds before changing legs.
Checkpoints: Check that knee of bent leg is not too bent putting strain on knee joint |
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12. Chest Stretch |
Action: Hold poles in hands behind you with poles horizontal to floor. Now take the poles as far back as possible to feel a stretch across the chest. Hold for 10 seconds.
Checkpoints: Try not to lean forward. Keep back straight and head up. |
Alternative Chest Stretch
Grip both poles in front of feet which are at hip width apart. Extend arms fully to the sides as far as you can go. Feel chest expansion and shoulder blades (Scapula) closing. |
13. Tricep Stretch |
Action: Hold pole vertical down back and hold overhead and under at the back. Hold for 10 seconds then change arms
Checkpoints: Keep head in line and back straight. |
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14. Shoulder Stretch
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Place both poles forward with legs apart. Bend body forward with arms fully extended. Move arms in piston movement (alternative forward and backword) |
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