In order to realize the many positive effects of Nordic walking, the use of the right technique is of particular importance. We have presented the main features of the swing and support phases for you in more detail for you:
Swing and Support Phases
- Upright torso
The torso is kept as upright as if held up by a puppet hand, is leaning slightly forward and the chest is raised slightly. There is a stabilization of the body's centre. The gaze is directed forward, the head is held at an upward tilt, not held in front the body.
- Proper Arm & hand position
When holding the walking pole, the grip is firm, but not cramped and enclosed by the hand. (2a) At the end of the forward stroke the grip is released, and the fingers are opened. (2b) During the swing phase (recovery phase) the hands close again as soon as possible. The arm is thus now in front the body, and now behind it!
- Using walking poles
The pole tips are place under the centre of gravity. The straps are adjusted so that releasing is possible without any problems.
- Foot placement
Ground contact is made, measured and controlled on the heel to the midfoot. The rolling is on the whole foot length from the heel to the midfoot to the toe before. A fast increase is realized by an increase in frequency; the stride length remains as constant as possible and adapts to the arm movement.
- Rotation of the shoulder axis against the hip axis
The hips rotate forward, the pelvis rotates, one rotation of the shoulder axis
Nordic Walking Training Tips
Moderate relaxation-centric training
Training aerobic* basic endurance time: Pulse: approx. 100 to 130
Beginners should be able to keep up from 30 to 40 minutes in order to achieve any long-term benefits from training. The training time can practically be extended for however long you like. This basic endurance is the one most commonly used by beginners to the training area.
*Muscular energy supply is created by means of an adequate oxygen supply
Active movement-centric training
- Training for a special endurance times: Pulse: approx. 130-145
20 to 25 minutes are enough to start with; the goal for ambitious and advanced Nordic walking should be a max. of 90 minutes. With such training, you can be sure that you’re really doing something good for your body.
- Development area for special endurance: Pulse: approx. 145 to 170
10 minutes quick, then five minutes of relaxed walking. Possibly a second or third interval.
But be careful: Before you push yourself to your limits you should consult a physician first!