Sticks for Nordic walking. Useful tips: how to choose the right sticks for Nordic walking. Overview of stick manufacturers: their advantages and disadvantages

Benefits of Nordic walking.

Nordic walking is an easy way to keep fit when more intense workouts are hard to come by. It is gaining popularity in our country and more and more often you can see a person with walking sticks on the street.

Walking in itself is very useful, it has a good effect on the cardiovascular system, respiratory system, and also strengthens the muscular frame and has a beneficial effect on musculoskeletal system. Normal walking without sticks involves about 60% of the muscles in the work, and walking with sticks up to 90%. The pulse when walking with sticks increases by 10-15 beats, which has a good effect on the cardiovascular system. Lung ventilation becomes more efficient, oxygen is better transported in the body. When walking with sticks, the muscles of the neck, arms and shoulders, and back are included in the work. Calories are burned 2 times more than with normal walking and the back always remains straight. Unloading the joints of the legs, walking has a good effect on the musculoskeletal system as a whole. Walking is good for those who suffer from arthrosis or have suffered an injury.

How to choose the material from which the sticks are made?

principle nordic walking is the unloading of a part of the body due to the active work of other parts.

It follows from the principle that in order to unload the joints and spine, the sticks must be light. To have a minimum weight, they should be made from materials that will not additionally load the joints and spine, that is, light but strong. Materials for manufacturing are different. Nordic walking poles are made of aluminum, composite materials, which are more expensive than aluminum ones.

A material such as carbon does its job well. Carbon sticks are easy to lift, have a minimum weight, but are strong enough for practice. Carbon is considered the best material for Nordic walking.

Basically, sticks are made not from pure carbon, but from alloys with it. The more of this substance is contained in the material for the production of sticks, the better it will be. The cost of sticks with an increase in the percentage of carbon fiber also increases.
For infrequent use or for beginners, aluminum sticks are also great. They are made of alloy and are quite light. They performed well in operation.
Professional use requires more expensive equipment; for long-term loads, it is also better to give preference to expensive sticks in which a carbon fiber rod is built.

The main part of the load during classes falls on the rod of the stick. It absorbs the impact of walking and helps the athlete move around. The more carbon content in the alloy, the stronger and harder it is. If the rod is made entirely of carbon, then its cost will be high, but then it will be suitable for running, for increased walking load and for performing complex exercises. Carbon sticks, although they are more expensive, are considered to be of better quality and safer, unlike metal ones, which are cheaper. The difference is significant in that the carbon rod has the ability to spring along its entire length and take the load on itself, freeing the joints and spine from it.

How to choose the right handles for sticks?

It is important that the handles of the sticks are thin and fit easily in the palm of your hand. Handle material may vary.

• Plastic. Plastic handles are durable enough, but do not absorb liquids. When practicing, they quickly become wet and slip out of the hands. When moving, they create inconvenience, but they last a long time. The advantage of this type of handle is that it is easy to clean and hygienic.
• Cork. The best option for the manufacture of the handle. In terms of comfort, this material absorbs moisture better and is more pleasant to the touch, but cork, unfortunately, is not as durable. Over time, detachments may occur, and the handle may crumble.
• Rubber. Usually handles for professional sticks are made from this material. The most comfortable and durable of all the materials listed here. Such handles absorb moisture well, do not slip in the hand, are quite durable and resistant to external influences.

Types of temples on the handle.

There must be a temple on the handle of the stick. This is such a special fastening for the hand, which allows you to return the stick to your hand during classes, if it accidentally fell out, or you lowered it.

There is a strap in the form of a loop, which is not very comfortable when walking, because if you put it on your hand, it will not be securely fixed to the handle. This type is cheaper and sufficient for non-professional use.
If you have been practicing for a long time, you like a thorough approach to everything, then it is better to replace the templa in the form of a loop with a templa in the form of a glove that has no fingers. Such a handle is more comfortable and pleasant to the touch, the hand is perfectly fixed in it, thus the exercises are performed correctly.

There is a special system for quickly detaching the temple from the handle by pressing one button. In case you need to use your hand, for the convenience of handling the phone, camera, during a break, when you want to drink coffee. Attaches the templak with one simple backward movement.

Which tip to choose?

If we consider the best option, then the kit should have two types of tips. One is needed for walking on asphalt, and the other is equipped with a metal spike.
Good walking poles should be equipped with two types of tips: a metal spike and a nozzle for walking on asphalt.

The rubber tip works well for walking on asphalt. This material reduces vibration when walking. Metal tips should be made of very durable materials, for example, tungsten carbide is suitable, because it is on it that most of the load is taken during classes.

There are novelties in the manufacture of tips, or rather in the materials from which they are made.

• Carbon. Made from a mixture of carbon and rubber. This fusion of the two elements improves traction and dampens the sound of the stick on the asphalt surface. Made from a mixture of rubber and carbon, which together improve grip and make the stick hit the ground quieter. Furrows on the surface also allow you to move on small pebbles, sand, grass, which is very convenient when exercising on the beach or in the forest. The durability of such tips is about 4 times higher than usual ones.
• Kevlar tips. Designed to have a Kevlar body (durable para-aramid fibre) and a rubber/carbon compound pad.

There are two types of sticks:

• Telescopic (the size of which can be adjusted)
• fixed (monolithic).

Each type has its pros and cons. It all depends on the individual who is more comfortable. Experts advise beginners to choose telescopic ones, because the size can be adjusted, and it is impossible to make fixed ones larger or smaller.

On the other hand, monolithic sticks are more reliable in the sense that they cannot suddenly fold, they will not break. But with such sticks, you need to know exactly what length to choose and fit they will only be for the one for whom they are purchased.

Telescopic sticks can be used by any member of the family, especially for children whose growth changes over time. Such sticks are cheaper than monolithic ones, but not as reliable and can break when water or dirt gets in, can freeze in winter, which can cause the latch to break when trying to change the length. With strong pressure, the sticks can fold and cause injury.

How to choose the size of sticks for Nordic walking.

Suitable for beginners or for light training coefficient 0.66. For slow walking, for training after an injury. With a height of 160 cm, for example, 160 cm x 0.66 \u003d 105.6 cm.

For more intense workout fits coefficient 0.68. With a height of 160 cm, for example, 160 cm x 0.68 \u003d 108.8 cm.

For advanced sports training with heavy load coefficient 0.7. With a height of 160cm, the size of the stick is 160cm x 0.7=112cm.

It should be noted that elongated sticks load more upper part body and make it easier for the legs. Shortened sticks, on the contrary, increase the load on the legs.

When choosing sticks, you should also consider that elongated models increase the physical load on your upper body and reduce the load on the leg muscles. The use of shortened ones has the opposite effect.

The cost of Nordic walking poles. How to make the best selection in terms of price and quality?

How to choose the right size (length) of Nordic walking poles?

How to choose the right Nordic walking poles: a quick guide

What you should never do if you decide to buy Nordic walking poles (based on negative reviews)

Centers, schools and clubs for Nordic walking enthusiasts

The site provides reference information for informational purposes only. Diagnosis and treatment of diseases should be carried out under the supervision of a specialist. All drugs have contraindications. Expert advice is required!

What is Nordic walking with sticks?

nordic walking with sticks ( Nordic walking, nordic walking , Finnish walking) - a kind of amateur sports, which is a hiking trip, during which, when walking, they rely on special sticks, the appearance of which is vaguely reminiscent of ski poles.

This is a relatively new type of wellness that is gaining popularity. physical education, which was patented by Finn Mark Kantan in 1997 under the name "original Nordic walking".

The idea of ​​\u200b\u200bwalking with sticks belongs to Finnish skiers, who at first used ordinary ski poles. Subsequently, it turned out that athletes who intensively trained in summer with the help of walking with sticks received significantly better results in skiing competitions in winter.

WITH light hand For athletes, Nordic walking began to spread in the countries of Scandinavia, and then in North-Western Europe, gaining particular popularity in Germany, where special tracks were created for this sport.

The author of the proprietary name Mark Kantan developed and published the first manual on the original Nordic walking, and significantly modified the structure of the poles. Thanks to his inventions, the popularity of walking with sticks has taken a new turn - the original form of physical culture has become widespread in many countries of the world.

What are the benefits of Nordic Walking?

It should be noted that a great contribution to the popularization of the new amateur sports were introduced by German doctors who published serious studies testifying to the high health potential of Nordic walking.

The fact is that when walking with sticks, the back muscles and muscles are very well trained. shoulder girdle, while, for example, when running, the muscles of the upper half of the body are little involved. Scientists have calculated that about 90% of all muscles receive an increased load during Nordic walking. human body, and with normal walking - only 70%.

On the other hand, leaning on sticks reduces the load on the knee and hip joints, as well as on the heel bones. This circumstance makes it possible to successfully apply Nordic walking in diseases of the joints. lower extremities, heel spurs , gout, etc.

Since Nordic walking involves large quantity muscles, it burns energy almost one and a half times more than ordinary walking. Therefore, walking with sticks is recommended for people who tend to be overweight and/or obese.

The high energy intensity of Nordic walking contributes to the training of the heart muscle (increases the heart rate by 10-15 beats per minute).

Scientific studies have shown that pole walking improves balance and coordination, and is also ideal for improving posture.

Since the muscles of the upper half of the body are involved in Nordic walking, it, unlike the usual walking step, increases the respiratory volume of the lungs by more than 30%.

Published clinical studies show that in patients who regularly engage in this type of health-improving physical culture, the level of cholesterol in the blood decreases, bowel function improves, metabolism normalizes, toxins are eliminated faster, which generally contributes to the overall rejuvenation of the body.

And last but not least, Nordic walking provides more comfort when hiking, as you can lean on sticks when climbing a mountain, or for short stops.

The benefits of Nordic walking for various diseases

Today in Germany, Nordic walking with sticks is included as an obligatory element in almost all rehabilitation courses conducted after injuries and operations on the musculoskeletal system.

So, for example, thanks to this type of therapeutic physical culture, patients with prosthetic hip joint in German clinics, a month after the operation, they completely return to their normal rhythm of life.

Besides, this species recreational physical education is especially indicated for the following diseases:

• osteochondrosis;
• lung diseases (especially good for bronchial asthma);
• chronic pain in the back, shoulders and neck;
• psychological problems (neurosis, depression);
• overweight and obesity.

For therapeutic and prophylactic purposes, Nordic walking with sticks is prescribed for an increased risk of developing diseases such as:

• osteoporosis;
• atherosclerosis;
• arterial hypertension .

Contraindications

Nordic walking with sticks is almost universal - it is suitable for people of any age, gender and fitness level.

There are no contraindications to Nordic walking, as such. Of course, walks should be postponed in cases where bed or semi-bed rest is indicated (acute infectious diseases, exacerbation of any chronic ailments with severe pain, etc.).

In the presence of serious diseases of the cardiovascular system (angina pectoris, hypertension, etc.), it is advisable to consult with your doctor before starting training.

Regardless of the state of health, the load in training should be increased gradually. In order for Nordic walking to have a positive effect and not bring discomfort, beginners need regular training, quality equipment and a good instructor.

Nordic walking technique with sticks

The technique of Nordic walking with sticks is described by recognized gurus of this sport as natural. Indeed, it strongly resembles ordinary walking: arms, legs and torso move freely and synchronously: left hand And right leg forward, then the next step is the right hand and left foot forward, etc.

While walking, you should first stand on the heel, and then on the toe, while the movements should be smooth, without excessive jerks.

As with any journey, the main thing with Nordic walking is to take the first step: at the same time, one arm is slightly bent at the elbow and pulled forward, making sure that the stick is at an angle, and the other arm, bent at the elbow, is held at the level of the pelvis and are directed back.

The pace of Nordic walking, as a rule, is somewhat more intense than the usual walking. In this case, the amplitude of the movement of the hands determines the width of the step and, accordingly, the total load on the muscles of the body.

With a decrease in the span of the hands, the step is made smaller, and the load is reduced, and if it is necessary to make walking more intense, the amplitude of the movement of the hands is increased. It is important from the very beginning to choose the right intensity of walking, which would give the most significant result.

The Nordic walking technique provides for different options: you can alternate between slow and fast walking, wide and small steps. Also possible short runs and breaks for rest or exercise with walking poles.

For lovers of increased physical activity, special weights for sticks are provided.

Nordic walking: what will happen to your body if you walk 5 km or more every day - Video

Nordic walking technique with sticks - video

How to walk Nordic walking?

How often are classes held?

Nordic walking instructors advise sticking to a standard training regimen of at least 2-3 times a week with a walk of 30 minutes or more.

It should be noted that many pole walkers testify that they have come up with a daily training regimen with a walk duration of about an hour. This rhythm of Nordic walking provides a daily boost of energy.

Beginners can start with 15-minute walks, after 3-4 days. The rate of increasing the frequency and duration of training depends on the initial state of the body. In no case should you bring yourself to exhaustion.

The first rule of Nordic walking is that each session begins with a warm-up.

Before you start walking, you should do a warm-up. Warm-up exercises are well documented in published Nordic Walking manuals. They involve the participation of all muscle groups and the use of walking sticks.

We present the most popular and simple exercises. For beginners, such a warm-up will be quite enough to prepare for Nordic walking proper.

Exercise 1
We take a Nordic walking stick at both ends, and raise it above our heads. We make successive tilts to the right and left.

Exercise 2
We put one foot forward. We lean forward, and at the same time we direct our hands back. Then we lean back, and we direct our hands forward. After making several inclinations, put forward the other leg, and repeat the exercise.

Exercise 3
We take walking sticks. We slightly take our hands back so that the ends of the sticks rest a little behind. With an emphasis on sticks, we do squats. Instructors advise doing at least 15 squats (of course, beginners should start with 3-6 squats, and then gradually increase their number).

Exercise 4
Leaning on a stick right hand, bend left leg at the knee and grab the ankle with the left hand. We try to bring the ankle to gluteal muscles. We stop in this position for 10-20 seconds. We stand straight. Then we do the same exercise with the ankle of the right leg.

Exercise 5
We put both sticks for Nordic walking in front of us at a distance of a slightly bent arm, shoulder width apart. We stretch one leg forward and put it on the heel, lift the toe up. Gently bend the other leg at the knee and lean forward. Keep your back straight, without bending. We linger in this position for 15 seconds. Then we repeat the exercise, putting forward the other leg.

Exercise 6
We take both sticks in our hands, and slightly take our hands to the sides. Then we direct our hands back and up. We raise the sticks behind our backs until we feel the tension of the muscles. The exercise is performed smoothly, without jerking.

Exercise 7
Both walking sticks are in hand. We lean forward and rest on the sticks straight arms outstretched. We bend several times, leaning on sticks.

Exercise 8
We take a Nordic walking stick in one hand, raise our arm up and, bending at the elbow, throw it over our heads so that the stick is behind our backs. We intercept the lower end of the stick with the other hand, moving the hand behind the back at the level of the pelvis. Raise upper hand up until we feel the tension of the muscles lower hand. We repeat the exercise, changing hands.

It should be noted that this basic set can and should be added to over time. own exercises because everyone's needs for warm-up are individual.

Nordic walking training and correct breathing rhythm

Having familiarized yourself with the technique of Nordic walking and having done a warm-up, you can start the first walk. Before you start walking, be sure to check the condition of the bindings and adjust the length of the straps holding the sticks in your hands.

As for breathing methods during Nordic walking, there are no clear rules and restrictions. You can talk to companions, which, of course, will break the rhythm. However, the most important thing is that you enjoy the activity.

It is advised to start breathing while walking as usual, that is, through the nose. But Nordic walking is quite an energy-intensive sport, so very soon you will have to start breathing through your mouth. This is perfectly acceptable.

Nordic walking instructors advise, if possible, to adhere to the rhythm of breathing with a ratio of inhalation and exhalation of 1: 2, that is, inhale after two steps, and exhale after another four.

How do Nordic walking lessons end?

After completing the walk, you should take a few deep exhalations and the usual exercises that help stretch the muscles of the back, hips and calves. Relaxation exercises are done at a slow pace and should not be too long.

After returning from a Nordic walking lesson, it is very useful to go to the sauna or bath. If this is not possible, then a warm relaxing bath is quite suitable. It is necessary to warm up the muscles well so that they do not hurt after the first workout.

What equipment is needed for Nordic walking?

An obligatory element of equipment for Nordic walking are special sticks with tips.

It should be noted right away that ordinary ski poles will not work, since they are much longer. An incorrectly selected length increases the load on the musculoskeletal system, especially on the back, knees and ankles.

Other distinguishing feature sticks for Nordic walking - the presence of special straps that resemble gloves with cut off fingertips. Such a device helps to push off with sticks without squeezing their handle, and thus prevents calluses on the palms.

The sticks end with a sharp spike that helps with walking on snow, ice, paths and other relatively loose surfaces. For walking on asphalt and concrete, a special rubber tip is used. Rubber when walking on a hard surface wears out quickly enough, so the tip has to be changed often.

Shoes and clothing are not prescribed by Nordic walking rules. Regular, well-fitting sneakers and a comfortable tracksuit are quite suitable. However, special equipment for walking with sticks is widely represented on the market.

Choosing sticks for Nordic walking: what to look for
attention?

Telescopic and monolithic poles

According to the structure of the shaft, telescopic (sliding) sticks for Nordic walking are distinguished, and monolithic (fixed length).

Among Nordic walking enthusiasts, there is no consensus on which type of pole is best for walking. Both telescopic and monolithic sticks have their advantages and disadvantages.

Telescopic poles for Nordic walking are convenient because they can be easily adjusted to the height of any family member. They are especially good for children as they can "grow up" with their owner.

Another important advantage of folding sticks is the comfort during transportation, they are very convenient to take on long journeys.

In addition, telescopic Nordic walking poles are usually much cheaper than monolithic models.

The disadvantage of folding sticks is their much lower reliability: the clamps can become unusable when water or sand penetrates, and besides, they often freeze in winter.

A damaged latch leads to the appearance of extraneous sounds and vibration. This should be taken care of immediately, because the stick can suddenly fold and cause serious injury.

Monolithic (fixed length) Nordic walking poles are safer. In addition, they are much lighter and easier to handle. Therefore, experienced instructors usually advise their students to purchase sticks of a fixed length to begin with.

It should be noted that both monolithic and telescopic poles for Nordic walking are low and High Quality, however, among the high-end sticks you will not find folding models.

carbon sticks

Nordic walking pole shafts can be made from aluminum alloys, carbon fiber (carbon fiber), or composites containing carbon and glass fibers.

The advantage of carbon poles is that they are strong, light and so resilient that they bounce on their own.

Telescopic sticks of budget models are made of aluminum alloys. There are folding models with a composite-carbon shaft, but they are quite expensive.

An important characteristic of composite-carbon Nordic walking poles is the carbon index, which reflects the percentage of carbon fiber.

For beginners, carbon poles with an index of 20 to 30% are the best choice. Walking poles with a lower carbon fiber content will be unreliable, with a higher one they will be too stiff.

When choosing sticks for Nordic walking, pay attention to the handle and lanyard (fastening)

Mid-priced Nordic walking poles tend to have very comfortable handles, rubberized or made from a material resembling natural cork.

The lanyard is a mount that looks like a glove with cut off fingers. Good fastening has a special system that allows you to quickly detach the stick and free your hand to, for example, answer an unexpected phone call or take a good picture.

Tips for sticks

Each Nordic walking pole has a spike at the end. It is made of super strong material - tungsten carbide. This spike is also called a claw - it can be freely stuck into the soil or sand, and it will neither slip nor get stuck.

The best Nordic walking poles have a set of removable spikes that can be used on various surfaces (snow, ice, dirt).

Of course, the claws are not suitable for walking on asphalt, so the kit includes special "boots" - removable rubber tips. Sometimes Nordic walking sticks are equipped with plastic boots - they are much worse.

Rubber tips wear out quickly enough, therefore, regardless of the price of sticks, you should get a set of spare "boots".

Choice of sticks for Nordic walking - video

What brands are preferred by Nordic walking enthusiasts?

Exel Nordic walking poles

Excel is a Finnish company that became the founder International Federation Nordic Walk, manufactures carbon fiber poles. This is the most popular company, famous for its connection with the history of the development of Nordic walking, lightness and convenience of equipment, almost a lifetime warranty on the shaft of the poles and the release of innovative products.

Ergoforce

Nordic walking poles Ergoforce gained wide popularity due to a combination of relatively good quality and low price.

The Taiwanese company Ergoforce produces telescopic (sliding) poles that are easy to adjust in height (suitable for people with a height of 154 to 206 cm). A good choice for beginners.

Leki

Leki Nordic walking poles are made in Germany, a country that today is considered the second home of this amateur sport. The German company Leki attracts pole walkers with an extremely wide range of products, as well as the release of innovative adjustable poles that can be adjusted independently, taking into account growth, the degree of mastery of walking technique and the conditions of the terrain chosen for walking.

RealStick

The RealStick brand is owned by a Finnish company that specializes in the production of floorball (field hockey) sticks and produces low-cost lightweight carbon sticks for Nordic walking in a fixed length.

Marko

Trademark Marko Kantaneva (manufacturer Estonia) also boasts Finnish origin. It produces relatively inexpensive aluminum telescopic poles for Nordic walking.

The best Nordic walking poles from other companies

We have separately listed Nordic walking poles, which, judging by the requests, are the most popular among users of the Russian-speaking Internet. In addition, very reliable products are produced by:

• The Italian company Gabel, which has a wide range of sticks of adjustable length, with soft straps for fastenings.
• The Finnish manufacturer Karhu produces high-quality sticks of a fixed length.
• Austrian company Kompardell.
• Norwegian company Swix, which is also a manufacturer of cross-country ski poles. Produces very light sticks suitable for fast walks.

The cost of Nordic walking poles. How to make the best selection in terms of price and quality?

It is quite difficult for beginners to navigate when choosing sticks for the price. On the one hand, I would not want to overpay for sticks intended for advanced athletes from the very beginning. On the other hand, I would like to provide myself with comfort and safety.

Therefore, we present the parameters on which you should not save:
1. When choosing sticks for Nordic walking, you should pay attention to the manufacturer. The highest quality products are produced by well-known international brands, such as, for example, the Finnish company Exel or the German Leki. However, the price of such sticks is quite high. You should not buy cheap unknown brands, and even more so Chinese-made sticks - the quality will be appropriate.
2. For the same reason, it is better to abandon discounted walking poles.
3. The higher the carbon content in carbon poles, the higher the price, but it is better not to save on strength and safety and purchase poles with a carbon index of at least 20%.
4. Cheap poles have spikes that are not removable, and this greatly reduces their lifespan. Even the strongest alloy is not eternal, so the tip will eventually become unusable, and in general a still good cane will have to be thrown away.
5. Plastic is a cheap material, but extremely impractical. Therefore, you should not buy walking sticks that have plastic parts (handles or "boots").

6. As a rule, the longer the warranty period, the higher the price. Buy walking poles with a warranty of at least two years.

How to choose the right size (length) of Nordic walking poles?

When choosing monolithic sticks for Nordic walking, it is necessary to calculate their length in advance. The calculation formula is quite simple: you need to multiply your own growth by a factor of 0.68, and round the result to the nearest multiple of 5.

For example, if your height is 174 cm, then the length of the sticks is calculated using the formula 174 × 0.68. The result obtained (118.2) is rounded up to 120. In total, the required size of sticks for Nordic walking is 120 cm.

At this length, you should independently install sliding (telescopic) sticks.

Since the body structure of each person has its own individual characteristics, the calculated size may differ slightly from the physiological length for you. Therefore, the selected length should be checked "in operation" again.

To do this, take a Nordic walking stick in your hand, and put the tip on the toe of your foot. In this case, the elbow of the arm holding the stick should bend at a right angle.

It should be noted that by changing the length, you can adjust the intensity physical activity when walking: with an increase in the length of the stick, the load increases. Therefore, some instructors advise increasing the recommended length by 5-10 cm to increase the load. Of course, this advice is good for advanced athletes with sliding sticks.

Where is the best place to buy Nordic walking poles?

It is best to buy Nordic walking sticks in specialized stores. As many reviews testify, it is undesirable to order sticks in online stores, since they often send the wrong product.

In addition, when buying in an online store, you will not be able to "evaluate the goods with your face", and in order to choose the right Nordic walking stick, you need to examine it in detail, try on fasteners, check elasticity, length, etc.

How to choose the right Nordic walking poles: a short guide
instruction

1. If possible, before buying Nordic walking poles, it is best to consult with an instructor or more experienced athletes.
2. It is best to decide on the type (telescopic or monolithic sticks), the manufacturer, and correctly calculate the size of sticks for Nordic walking at home.
3. Start examining the selected model from the shaft: weigh the stick in your hands, check the elasticity by tapping on a flat surface, evaluate the length (for monolithic sticks), the quality of the sliding mechanism (for telescopic sticks).
4. Check how comfortable the handle is. It should fit freely in the hand and not slip. Try on a lanyard - it should be comfortable and fit snugly to your hand.
5. Check if the shaft is equipped with a removable sharp tip. If spare rubber "boots" are not included, it is better to immediately acquire them separately.

What you should never do if you decide to buy Nordic walking poles (based on negative reviews)

1. Do not rely on shop assistants. Unfortunately, there are cases when, instead of sticks for Nordic walking, ignorant beginners were sold sticks for skiing or for trekking (for walking).
2. Do not buy packaged Nordic walking poles from stores that do not allow you to open the packaging and inspect them before buying.
3. No need to buy sticks with plastic handles. As many reviews testify, plastic handles do not absorb sweat and quickly become slippery.
4. Be sure to check the shaft for vibration - it's best not to buy highly vibrating sticks - they tend to be heavy and clumsy as well.

Shoes and clothes for walking with Scandinavian poles

As the experience of many Nordic walking enthusiasts testifies, the best shoes for walking with sticks are ordinary sneakers. However, you can use any shoes that are comfortable for your foot - the main thing is that the sole is flexible enough.

As for clothing, there are also no uniform standards. Cotton clothing (jeans, T-shirts, etc.) is not recommended as it gets wet quickly and becomes unpleasantly sticky and heavy.

In cold weather, it is better to wear several layers of thin, light clothing. Thus, not only heat is better preserved, but also freedom of movement.

Nordic walking for weight loss: reviews

Feedback from Nordic walking enthusiasts using workouts for weight loss confirmed the theoretical premises: Nordic walking for health really helps to solve the problem of excess weight much more effectively than regular walking or jogging.

The fact is that Nordic walking involves a lot of more muscle than normal walking or running. Therefore, doing it for an hour, you will spend as many calories as with a normal two-hour walk.

Nordic walking compares favorably with jogging not only in the amount of fat burned, but also in a more beneficial overall health effect. In addition, jogging is contraindicated for people suffering from diseases of the musculoskeletal system, due to constant shocks that adversely affect the spine and knee joints.

As the experience of many Nordic walking enthusiasts who have successfully solved the problem of obesity shows, for tangible weight loss, it is necessary to train at least five times a week. In this case, the duration of the walk must exceed one hour.

With this mode, you can achieve weight loss by 3-4 kg per month (physiological norm) without the use of debilitating diets.

Walking over rough terrain (hills, gravel, sand), walking in the snow in winter, as well as additional cargo (a backpack weighing 10-15 kg) significantly help to increase the rate of fat burning.

Nordic walking is not just a weight loss method. This The best way correct the shape. Many women involved in this sport confirm in reviews that regular walking with sticks literally transforms the figure due to the following points:

• posture correction;
• burning deposits on the thighs ("riding breeches");
• modeling of the hips, chest and abdomen by improving muscle tone and removing excess adipose tissue;
• improving the shape of the hands by pulling up the back surface (a common problem that is quite difficult to deal with).

There are a number of rules regarding how to choose sticks for Nordic walking, since the correct execution of the technique will depend on this, and even inappropriate equipment can cause discomfort during training.

Rules for Nordic walking with poles

There is a specially developed movement technique that is important to study carefully in order to:

1. Let's start with the movement of the feet, so, during the push, the fulcrum will move from the heel to the toes. It is important that the load is created on the entire foot.
2. Nordic walking with sticks for weight loss is based not only on the correct movement of the legs, but also on the hands. Upper limbs should be slightly bent. When the arm is raised up, the angle should be up to 45°, and when lowered down - 120°.
3. When walking, the elbows should be pressed to the body, and keep your back straight, leaning forward slightly.

How to choose sticks for Nordic walking?

Nordic walking poles Gabel

The Italian brand produces high quality sticks for the Scandinavian and walking. The Nordic walking poles rating includes models of this brand, which are made of aluminum alloy for the aerospace industry and seven-layer high-modulus carbon. For the manufacture of such equipment, several clamp systems are used, which are durable and convenient.

It is believed that the history of Nordic walking began with professional skiers from Finland, who used ordinary ski poles for training in the summer. To the offensive winter season this significantly increased the effectiveness of training, and the athletes had a high rating in the competition. Over time, walking gradually gained popularity in the world, and in 1997 Mark Kantan received a patent for the “original Nordic walking”, published a manual on the walking technique, and also modified the very design of the equipment.

This sport involves ninety percent of the muscle structure in the work, allows you to keep the body in excellent shape and helps to reduce weight.

Almost everyone can do it, even people who are not allowed to run. The undeniable advantage of walking is always simplicity. It is enough just once to figure out how to choose the right sticks for Nordic walking, you immediately need to purchase the ideal ones and start a trial workout.

First, let's find out the structural features of the stick. It has four components - the main shaft shaft, lanyard strap, protective tip and fixing handle. Each of these parts can affect the effectiveness of the exercises performed, much depends on the material of manufacture.

Despite the absence of strict requirements for sports equipment, we have some important tips on how to choose Nordic walking sticks (in particular, sliding ones).

1. The main rule is safety in use. Structurally, they are divided into fixed (solid) and telescopic (collapsible) types. Solid sticks are more reliable and less traumatic, it is convenient to work with them on flat surfaces. Collapsible will allow you to individually adjust the height to a person’s height and the load used, they are convenient to transport and use when traveling, they have an affordable price. However, the locking mechanisms of folding models can break down and collapse at the most unexpected moment, which will cause serious injuries.
2. Sticks should be hard and light. Rigidity is provided by the material from which the inventory rod is made. Currently, there is a shaft made of aluminum, carbon or fiberglass.
3. Aluminum products are the lightest, but practically do not absorb vibration when in contact with the ground. Carbon tools are durable, have a fairly small weight and dampen vibration well. When considering the characteristics of carbon, you need to take into account the level of carbon content, recommended - from fifty percent. Fiberglass poles are very light and absorb vibration well. But their disadvantage is fragility.
4. The handle should be as comfortable as possible. The handle of any stick is usually small and has a specially designed shape. main feature- in the material of manufacture, including plastic, cork, rubber.
5. Plastic is the most undesirable material because it does not absorb moisture, making the surface slippery and uncomfortable. Cork is good because it is a natural moisture-absorbing material, however, it is afraid of high humidity and can deteriorate with prolonged exposure, prone to abrasion. Rubber is advised to be used by experts, as the handles made of it are strong, non-slip and comfortable to use.
6. A comfortable lanyard must be present. This is a stick locking system, which is a strap around the wrist that returns the stick to the palm when accidentally released. Lanyards have differences in size, fixation adjustment mechanism.
7. It is important to have quality tips. Usually, a metal stick is included in the standard set of sticks, since it is strong and reliable. For walking on asphalt and other surfaces where it is undesirable to use metal tips due to slip, spare removable ones should be included in the kit. They are rubber or plastic.

What to pay attention to children and pensioners

For older people, one should be extremely careful not only in the choice of equipment, but also in classes. A preliminary consultation with a doctor is highly recommended. However, there are still no serious contraindications for such a sport, in addition to diseases that require bed rest; and partly obesity and cardiovascular. But it is worth paying attention to the intensity of the loads.

For children, such sticks help to develop good coordination of movements with a sense of balance. Great for helping with posture! But first, of course, the child must grow enough to be able to pick up a suitable stick for him. And now let's see how they should be chosen correctly according to human height.

Height selection table

A particularly important aspect in choosing a Nordic walking stick is how to choose its size depending on your height. This is necessary for high-quality training, the correct redistribution of loads on the entire body depends on the size of the stick. If it is short, then the spine will suffer first of all and back muscles legs, but the long one will not allow you to take correct posture in move.

In order to have Scandinavian walking sticks optimal in length, how to choose, a table prepared by experts in this field will help, with its help you can easily calculate the appropriate length, height and size.

Here, for example, its simplest version, depending on the height of a person. It should be noted that light walking option is taken into account here. If you are planning a slightly increased load, you can “throw” yourself 3-5 centimeters in height.

However, do not forget that each person has his own physiological characteristics that do not take into account mathematical calculations. Here the main recommendation would be the actual fitting on the spot. You need to take a stick, place the tip on the toe of the foot; if the elbow of the hand that holds the tool is bent ninety degrees - you can determine that the stick is great.

In the future, if walking is easy and pleasant, then you have determined everything correctly. Discomfort, back pain, and similar alarming symptoms suggest otherwise, and sticks of a slightly different size should be tried, even if they were selected completely according to the table and other tips above.

Manufacturers

As for Nordic walking equipment manufacturers, there are several main companies.

• The most popular brand is the German Leki, famous for its reliability and a wide selection of equipment.
• The Swiss company K + offers products at affordable prices, while maintaining high quality.
• Finnish Excel belongs to the premium segment with the corresponding characteristics.
• The Russian market also has a proven Splav brand, represented by reliable and affordable models.

Conclusion

We hope that after reading the basic information of this article, you have learned which Nordic walking poles are best, and you will definitely try this simple, but interesting and useful sport.

Properly selected length and material of Nordic walking poles will make the lessons more effective, fun and comfortable.

Workouts done on outdoors, have a beneficial effect on human health, promote weight loss, strengthen immunity. Classes in a park or forest will help you relax, get rid of stress, feel a surge of strength and energy. Nordic walking with sticks is sporty look walking, which can be practiced in nature, combining a pleasant walk with useful physical activity.

Walking with sticks will help to effectively train all muscle groups. It is considered a great alternative to regular walking or running, as it makes not only the muscles of the legs work, but also the back, shoulders, abdomen, neck, arms. At the same time, walking makes it possible to remove the load from the spine, during training it is transferred to special sticks. This feature is very important for people suffering from diseases of the spine: sciatica, osteochondrosis and others.

Nordic walking will be useful for the elderly and those with excess weight of people. It allows you to get a full anaerobic load, while not loading the knee joints at all. The most important equipment for Nordic walking are sticks, the choice of which must be taken with full responsibility.

When choosing sticks for walking, first of all, you need to pay attention to their length. Too long or short sticks will become a big hindrance during classes, or even make it impossible to conduct them.

Length Scandinavian sticks calculated by the formula in which it is necessary to multiply the growth by 0.68. The resulting value corresponds to the recommended stick length, for accuracy it should be rounded up, but not more than 5 units.

Walking sticks are fixed and telescopic.

Telescopic can be adjusted in height depending on the terrain or the height of the user. These poles fold to a compact size and can be easily transported in a sports or travel bag. They are equipped with a reliable lock that can withstand loads without losing the lock.

Folding sticks will be a good guest option, if necessary, they can be loaned to friends, relatives or acquaintances who want to try this sport. Telescopic sticks usually have 2-3 sections, but sticks with a large number of additions have also appeared on sale. It is worth considering that the fewer sections in a stick, the more reliable and durable it is.

Telescopic poles are suitable for beginners who have not yet mastered the technique and have not decided on comfortable length equipment. Experienced users may also benefit from the foldable design due to its compact design. The ability to adjust them in height allows you to play your favorite sport on any terrain, transport over long distances, take it with you on vacation.

Fixed sticks will be good for advanced users who are doing classes close to home in a homogeneous area, such as paths in a park. The length of the fixed sticks remains unchanged, so they must be selected exactly according to height. Their design is simple, which means they are reliable and durable.

What material is better?

Nordic walking poles are made from a variety of lightweight materials. The cheapest options are made of aluminum, and the more expensive ones are made of composite materials: fiberglass, carbon fiber, carbon fiber.

For use by beginners and amateurs, aluminum alloy rods are suitable, they are quite light and have proven themselves well during operation. For long-term loads and professional use, it is better to give preference to more expensive sticks with carbon fiber rods. They are lighter in weight and spring better.

It is the core of the stick that absorbs most of the shock load during Nordic walking, helping the athlete to walk. The higher the carbon content in the stem of the stick, the stronger and tougher it will be. A full carbon rod costs a lot, so it is used only for complex exercises with running and increased load.

The handles of the Nordic walking poles should be thin and fit easily in the palm of your hand. The handle can be made of plastic, cork or rubber.

Plastic handles do not absorb moisture and after a while become wet and slippery, which is why they slip out of the palm of your hand. They are also quite tough.

Cork handles are more optimal, unlike plastic handles, they perfectly absorb sweat, they are also natural and pleasant to the touch. But the cork is short-lived and may lose its strength over time. appearance and peel off.

Rubber handles are the most optimal, they absorb sweat well, durable elastic and absolutely not slippery. Professional models of sticks are usually equipped with such handles.

The handle must be equipped with a lanyard - a special fastening for the hand, which allows you to return the stick back to your palm when walking, if you release it. On inexpensive models, the lanyards are made in the form of a loop and are not very comfortable when walking. It is best that the lanyard be in the form of a fingerless glove, easy to remove and pleasant to the touch. The lanyard allows you to correctly perform the technique and securely fix your hand on the handle.

Good walking poles should be equipped with two types of tips: a metal spike and a nozzle for walking on asphalt. The asphalt tip is made of soft rubber and is essential to reduce vibration.

Metal tips must be made of durable materials, because they bear all the main load while walking.

Expert advice! Before buying walking sticks, you need to try several different models in action. Do not make a purchase without experience in walking. After a few workouts, you will understand which characteristics are most important to you, feel the difference and choose the most comfortable option that meets your individual requirements.