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Nordic Walking: Getting Started

I maintain that Nordic Walking is the best exercise, bar none.  Now, if you’re training to be an Olympic Weightlifting champion, then you’ll need some pure strength training over and above Nordic Walking, but for general health and fitness, it can’t be beaten, whatever your level.

I recently realised that I wasn’t getting the “whatever your level” message across, so I wrote this blog post: “Nordic Walking: from Unfit to Superfit“; if you haven’t read it, you might want to head over there now.  If you’re not sure whether you fit into the “Unfit to Super Fit” bracket, at one end of the scale we have a group of 13 seniors, average age 87, learning Nordic Walking in their sheltered accommodation.  At the other end of the scale we have champion alpine skiers running up mountains using NW poles “in the dry season” as part of their fitness regime.

I have been researching nutrition a lot recently, and am very interested in the Ketogenic Diet (don’t know what a ketogenic diet is?  Try “What is Nordic Walking, in a nutshell?“)  I have some blog posts of my own:

The last one is a guide to someone else’s encyclopedic guide, and the relevance here is that he recommends certain sorts of exercise.

3J. Aerobic Exercise

 The body burns primarily glycogen when the heart rate is above 70% of its max. Therefore, aerobic exercises such as HIIT are good for burning liver-glycogen stores during induction, but such high-intensity exercise is not recommended once under ketosis as once muscle-glycogen stores are depleted, the body will begin catabolizing mainly muscle-mass under any high-intensity activity.

The ideal aerobic exercises to perform when under ketosis are MISS (medium intensity steady state) and LISS (low intensity steady state).

HIIT = Periods of high-intensity activity followed by an abrupt switch to low-intensity activity.

MISS = Maintained medium-intensity activity (lightly jogging).

LISS = Maintained low-intensity activity (walking).

I maintain that Nordic Walking can actually supply all three types.  Gentle Nordic Walking will give you LISS, but better than just walking.  If you are obese (“a person of size”) then your weight will put stress on your skeleton and your joints.  When I began all of this even a medium walk made my back ache more than anything else because of the strain on my back muscles from carrying my belly fat around (any woman who has been pregnant will be able to relate to this!)  The Nordic Walking poles support your upper body as well as your lower body and take part of that strain off of your muscles as well has giving your hips and knees an easier time.

At the same time, Nordic Walking is exercising all of your major muscle groups (legs, arms and core muscles), not just your legs, so you are burning more calories for less apparent effort.

When you have got a little fitter you can crank up the Nordic Walking a bit (check out ”Nordic Walking: from Unfit to Superfit“).  And if you need to do HIIT, you can do that through Nordic Walking, too (again, check out that other blog post).

Getting Started

Amazon ImageAmazon ImageYou will need a set of Nordic Walking poles.  Susan and I started with Leki Spins, which you can get from Amazon.  The link on the left is to Amazon UK, that on the right to Amazon.com.  The UK site says “stick” … but they are a pair!  If anything I think the American site offers a slightly better deal, but it depends where you live.

Don’t mistake trekking poles for Nordic Walking poles, they are NOT the same thing.  Our current favourite poles are Gabel Fusion.  As far as I can tell they aren’t available in the USA (unless you know differently) and in the UK are only available through Nordic Walking UK.  As Susan is a registered instructor with NWUK, I believe that we can get them at a discount, so talk to us!

What we like about them are that they are three section and will break down small enough to go even in an Easyjet-approved cabin bag!  Also, they come with a variety of accessories, like different hand grips so that you can use them as NW poles or trekking poles, and various tips for hard surface, soft surface, mud and even snow (although I had left the snow baskets at home when I encountered soft, waist-deep snow in Aspen in March 2013!)

If you are in the USA, particularly if you’re in Colorado, consider getting Boomyah Tone & Trek (I have recently discovered that Boomyah are going out of business and have stopped manufacturing!  But, for the moment, their videos still work). They are a little easier than others to use, and they do have a great set of videos on their site to teach you how to use them.  Here’s their intro video (but all the benefits they mention apply to any set of NW poles):

I have recently discovered a new Nordic Walking pole manufacturer in Estonia.  When I come back to Florida in the winter I may well bring a stock of their poles: they are excellent, and inexpensive.

OK, great!  Now, how do we actually do it?  Here are four videos of Susan, showing the basics:

These four videos give you 80% of everything you need to know, in about 20% of the time (or less!)

Here Susan demonstrates good walking technique:

Here’s the proper grip on the poles:

The proper angle of the poles:

And lastly, Susan puts it all together:

… and here are the Boomyah videos covering pretty much the same stuff.  First, Getting Ready”

The basics:

Warm up and cool down stretches:

There are other videos: see them all on the Boomyah site.

That’s it: you’re Nordic Walking!

Amazon ImageAmazon ImageOther kit that you need.  If you are taking your health seriously, and especially if you’re on a ketogenic diet, you need to be drinking water.  If you are walking anywhere that the temperature is anything above chilly, you need to be drinking extra water, especially if the exercise is increasing your breathing rate.  And you might have noticed that both of your hands are strapped in to your Nordic Walking poles, making it difficult to access your drink bottle without poking your eye out!  Which is why you need something like a Camelbak or other hydration-ready back pack, complete with drinking bladder and tube.

Amazon ImageThe type of backpack you get is completely up to you and how much you want to spend.  But I can’t recommend highly enough that you get a Platypus Hoser bladder and tube.  They have the stunning advantage of not tasting like hospitals smell!  Again, UK on the left, USA on the right.  Those illustrated are two-liter.  The hotter the area where you walk (I’m thinking Florida here!) the more likely you need to go with the three-liter version.

The picture here is of a Camelbak back pack, but it doesn’t have to be Camelbak.  As much as I’d like you to use our Amazon affiliate links, you’d probably do better to go to your local outdoors store, and talk to the folk there.  You want a day pack that is “hydration ready” (that just means it’s got a place to put the bladder and a hole for the tube to come through).  Then you can drink and walk without even stopping, which means you can take frequent sips, rather than waiting until your mouth is like the Sahara desert!

Amazon ImageAmazon ImageThe next thing that you might need is a heart-rate monitor.  Remember, once you are into ketosis you are aiming for low to moderate intensity exercise.  The temptation is to go too far, too fast.  A good heart rate monitor will have a strap round your chest with a transmitter, and a watch/monitor combined.  You can pay a fortune for these, but the ones illustrated here are perfectly adequate.

When they arrive, read the instructions and when you don’t understand them, get your nephew or the kid next door to help!  You have to program in your age, gender, height, weight, etc.  It will then tell you when you’re in the “fat-burning zone”.  Basically, it tells you to stop or slow down if you’re going too fast, which is really important.  The alternative is that you get very tired to no good effect!

Lastly, you need something on your feet.  Here I would NOT ask the guy in the shop, because he will start talking about pronation and supination and have you walking up and down the shop, and out the door and down the street to visit with your bank to get a loan for the huge amount of money that they will want to charge you.  But here’s the thing.  Foot injuries and ankle injuries and leg injuries only started to really get bad after Nike.  All that support means that the muscles of your legs and feet don’t have to do anything, and they get soft and floppy.  As long as your soles are protected from sharp stones and your feet are kept reasonable dry, and the shoes feel comfortable, that should do.  Vibram soles are good (they grip and don’t wear out too soon) … but I have recently taken to wearing soft Crocs, and they seem to be fine.  It’s what suits you best, is comfortable, and doesn’t cost the earth.  The first man to run a four-minute mile did it in a pair of thin leather slippers.  Think what native Americans used to wear: moccasins. They make your feet work and keep the muscles strong.

Where Should I walk, and How Far?

I have a simple pedometer: cost me about £10 or $15.  You can pick them up in a sports store or from Amazon or eBay.  Wear one for a week, without doing anything new.  At the end of the week see how many steps you have taken.  If you have taken 70,000 steps in a week then you don’t need any advice from me!

But let’s say you only walked 10,000 steps in a week.  That means you are 60,000 short of a healthy goal.  So, over 26 weeks you are going to increase from 10,000 to 70,000 steps in a week, by doing three short walks and one long walk (where the long is three times longer than the short) each week.  Each week you are going to do 2,400 steps more than the week before, but in six “units”.  So your short walk the first week will be 2400/6 = 400 steps, and your long will be 1200 steps.  Each week your short walks will be 400 steps longer than the previous week, and your long walk 1200 steps longer.  That does mean that in week two you’ll walk twice as far as week one, but the walks in week one were so trivially short it doesn’t matter!

But by week 26 your short walks will be about 2.5 miles and your long walks a little over 6 miles, and you’ll never look back!

Happy walking!

Oh, and, where should you walk?  Anywhere that pleases you, but if it were me it would have grass and trees and sky!

Nordic Walking: from Unfit to Superfit

I get  two main reactions from people when I talk about Nordic Walking:

  1. I couldn’t do that: I’m not fit enough
  2. Pah! I couldn’t be bothered because I’m already super-fit.

Clearly, I’m not explaining myself well enough.  Let’s deal with number 2, first.

Nordic Walking was invented by competitive cross-country skiers who wanted a way of training in the summer, when there’s no snow.  Cross-country skiers are amongst the fittest sports people there are, having the highest VO2 max (ability to use oxygen).

Here’s a video of some Norwegians using Nordic Walking to get fit:

It has some Norwegian captions:  here are the translations:

Annie M Lingjerde

Norwegian Alpine Ski Team 87-92 Physiotherapist, Training Instructor

Stavgang er mer enn du tror Walking is more than you think

AnnieOne’s Nordic Walking er et egenutviklet treningskonsept AnnieOne’s Nordic Walking is an in-house training concept

Tren smart og kjenn forskjellen! Train smart and feel the difference!

Vi bruker Naturen som vårt helsestudio! We use nature as our gym!

Kom i form på en humørfylt, profesjonell og trygg måte! Get fit in a humorous, professional and safe way!

Stavgangteknikkene lærer du underveis You learn The Nordic Walking techniques along the way

Vi streber etter at enhver skal få trene ut fra det nivået er på! We strive to make sure any work is based on your level!

When she says “based on your level” I don’t think she’s thinking of me!  There are international NW competitions where they do the equivalent of Alpine biathlons: nordic walking (well, running!) and target shooting.

This next video (it’s 30-minutes long, but is in sections, so you can watch a bit at a time) goes way beyond any level I’ve ever achieved, but shows that Nordic Walking (and its extension here, Nordic Ski Walking) can take you to high levels of workout:

Next is a 2-minute video, in Spanish with English subtitles, showing the benefits of Nordic Walking in preventing and ameliorating osteoporosis.  Nordic Walking is probably the number one exercise to help prevent osteoporosis as it is a load-bearing exercise but reduces shock loading.

Meanwhile, at the other end of the age range, here are a group of 13 people, average age 87, making good use of Nordic Walking:

Finally, here’s my favourite Nordic Walking video … I just think it captures the spirit:

It’s been a long time …

… since we last ran a WfH mini-expedition, but we’re starting again this Saturday!

Details here, signup here.

It’s also listed on the Outdoor Adventure and Recreation Meetup Group.

Nordic Walking for Osteoporosis

I was recently asked if Nordic Walking is goof for people with osteoporosis, and I went searching through my blog entries to see where I had written it up, and was shocked to discover that I hadn’t!

So let me redress that.  It is.

All physical exercise can help promote improved bone density (as long as it is, at least to some extent, load bearing).  The trouble is, if the bones are already osteoporotic, then you need to avoid too much impact.

Nordic Walking is ideal, as it distributes the loads over more of the skeleton, and helps ameliorate impact.

 

But don’t just believe me,  here is Margaret Martin, a world expert on exercise for osteoporosis:

Nordic Walking integrates the upper and lower body and allows the client to achieve the next level of fitness.

“Consider Nordic Walking for Your Clients, Margaret Martin”

And Nordic Walking UK have a whole raft of research on the health benefits of Nordic Walking, here.

Putting Up (and Putting Away) the Quechua Two-Second Tent

JP and I are intending to “wild camp” while walking the South Downs Way next week.

 

And we will be sleeping in the amazing Quechua two-second tents, which are easy to put up, but I found I needed a little help to learn how to pack the tents away: here’s how to do it:

Hampstead Moving to Harewood?

With very few people signed up for Hampstead Heath … we’re thinking of moving the walk to Hampshire (Harewood Forest). Please let us know if you were thinking of coming to Hampstead Heath — and if you would like to come to Harewood.

Who’s a Womble then?

IFRAME Embed for Youtube

Wombling coming soon, see the Wombling Expedition page, and the Wombling Facebook event for details.

Going for a stroll makes you gain weight!

… unless you’re exercising enough to raise your heart rate, according to a study from the Harvard School of Public Health.  Over a 16 year period they followed more than 18,000 women and found that those Read the rest of this entry »

The True Meaning of Easter

There was a man on the telly the other day, berating us, and saying we should remember the True Meaning of Easter. It’s not all about bunnies and eggs, he was saying.

Well, pardon me, but that is precisely the true meaning of Easter! The word “easter” comes from “Eostre” an ancient goddess of fertility, and I believe, it may also be connected with “oestrus” (Greek οἶστρος) which can have a variety of meanings, but is also used medically as well as culturally as a description of female fertility. Think oestrus cycle and oestrogen.

Hence all the eggs and bunnies. It’s about fertility.

We were out walking yesterday, in the Chiltern Hills, and the world was just bursting with new life and fertility. Bluebells filled the beech woods with an aromatic sea of purple; we breathed deep to get our fill of the scent. Red kites soared, lambs gamboled, buds burst, fertility was simply bursting out everywhere, unable to restrain itself and our hearts filled with thanks.

When asked by officialdom to supply details of my religious beliefs, I always reply “Taoist”, partly because it confuses them, and I resent being asked, but also because I probably am a Taoist. I love the yin-yang symbol, it represents my experience as a gardener and a lover of the natural world.

In the middle of winter, standing in the vegetable garden, fork in hand, chatting to a robin, when all is dark and dank and dead, I come across a tiny fresh green shoot, and it seems like the very beginning of summer. It is the white dot in the middle of the black swirl in the yin-yang symbol. And six months later, when summer is burgeoning, everything is growing in a frenzied way, the birds are singing and the bees buzzing, I’m rooting about in the vegetable garden, pulling weeds, and I come across something that has died. It’s a harbinger of the coming winter. It’s the black dot in the middle of the white swirl.

What the yin-yang symbol reminds me is to be grateful for the on-going cycle of death and rebirth, and walking in the spring sunshine made our hearts almost burst with gratitude at the simply wonderful rebirth that is this spring.

So, for some people in the world, Easter is an opportunity to celebrate one Man’s death and rebirth, but the true meaning of Easter, the original meaning of Easter, and the meaning of Easter that’s relevant to all of us, whatever our religious affiliations, is that it’s an opportunity to celebrate and to give thanks for the on-going cycle of death and re-birth, because in this realisation is our salvation. Things die. We grieve. But they are reborn and we give thanks and celebrate. This is truly a wonderful gift, and the hope of the world, made real.

Congratulations to Susan!

Susan is now a qualified Nordic Walking Instructor, with Nordic Walking UK, and will soon be a qualified fitness instructor, too!

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