Nordic Walking

Nordic Walking - equipment and essential accessories available from the Sportano shopNordic Walking, also known as pole walking, is a form of physical activity that has gained popularity worldwide as an effective and enjoyable way to improve fitness and health. Originating in Finland, where it was developed as a summer workout for cross-country skiers, Nordic Walking has evolved into a sport in its own right, attracting people of all ages and fitness levels. The activity is characterised by the use of special poles, which not only stabilise the walk but also increase the involvement of the upper body muscles. In the Nordic Walking category of the Sportano shop you will find high-quality equipment and accessories from renowned manufacturers such as Fizan, GABEL, Komperdell, LEKI, Nike or Viking.Health benefits of Nordic WalkingNordic Walking, which is a combination of the simplicity of walking and the effectiveness of a full-body workout, offers many significant health benefits. With the active use of poles, the exercise engages not only the lower body but also the muscles of the upper body, making it a form of training with increased intensity. One of the main advantages of Nordic Walking is the improvement of cardiovascular fitness. Regular practice of this activity contributes to an increase in cardiovascular fitness, thus increasing the overall fitness and endurance of the body. In addition, walking with poles is an excellent way to burn calories and aid weight loss as it engages more muscle groups than regular walking, leading to greater energy expenditure. Nordic Walking is also beneficial for people with joint problems. As a form of low-impact exercise, it minimises stress on the knee, hip and spine joints, making it an ideal choice for the elderly, those recovering from injuries, and those who are overweight. The effect of Nordic Walking on improving stability and balance is another important aspect. Regular practice of this form of physical activity strengthens the muscles responsible for maintaining balance, which is particularly important in preventing falls in older age. Nordic Walking also has a positive impact on mental health. Being active outdoors, especially when surrounded by nature, helps to reduce stress levels and improve mood. Regular outdoor exercise has a proven effect on reducing anxiety and depression, as well as improving sleep quality.The basics of Nordic Walking techniqueMastering the basic Nordic Walking technique is key to using this form of activity effectively and deriving maximum health benefits from it. The technique is based on the harmonious, natural movement of the body, with appropriate use of poles to support the movement and increase the intensity of the workout. The first and basic element of the Nordic Walking technique is the correct holding of the poles. The hands should grip the handles of the poles lightly but firmly, allowing controlled movement. It is important that the poles are held at the correct angle - it is usually recommended that the tips of the poles point slightly backwards in relation to the direction of walking. Another important element is the synchronisation of arm and leg movement. When walking, the hand and the opposite leg should be in motion simultaneously - when the right leg is forward, the left hand should be extended forward and vice versa. This rhythmic and opposite movement of the arms and legs not only increases the intensity of the workout, but also promotes the natural balance of the body. Step length in Nordic Walking is also important. Steps should be a natural length, not too long, which helps to maintain stability and walking efficiency. The walking pressure should be evenly distributed from heel to toe for better balance and efficient movement. The arm movement in Nordic Walking is performed from the full range of motion. The arms should swing freely along the body, with a slight bend at the elbows. This movement not only helps to maintain walking pace, but also activates the muscles of the upper body, which is one of the main benefits of Nordic Walking.Choosing Nordic Walking equipment: poles and accessoriesChoosing the right equipment is crucial in practising Nordic Walking, and at the heart of this equipment are the poles. Nordic Walking poles differ from ordinary trekking poles due to their special design, which is adapted to the needs of this activity. Types of poles: there are two main types of Nordic Walking poles - adjustable and fixed. Adjustable poles allow the length of the pole to be adjusted to the user's height and are recommended for people who are new to Nordic Walking. Fixed poles, on the other hand, are lighter and more durable, but require a precise adjustment to the user's height. Material of construction: Nordic Walking poles are usually made of aluminium or carbon fibre. Aluminium is durable and relatively light, making it a good choice for beginners. Carbon fibre is lighter and provides better shock absorption, but is also more expensive. Handle and straps: the handle of the pole should be ergonomic and comfortable, often made of foam or rubber. The straps are also important and should be comfortable and easily adjustable, allowing the pole to be easily unfastened and fastened. Overlays and spearheads: depending on the type of surface you will be walking on, it is important to choose the right overlays and spearheads. Rubber overlays are recommended for hard surfaces such as asphalt, while metal spearheads work better on soft, natural surfaces. Additional accessories: accessories that can make it easier to use Nordic Walking poles include pole covers, making them easier to transport and store, and gloves for better grip and hand protection. Advice for beginners: how to get started with Nordic Walking Starting a Nordic Walking adventure is an exciting step towards improving health and fitness. For beginners, a step-by-step approach is key to ensure a safe and enjoyable start to this activity. The first step is to choose the right poles. Nordic Walking poles should fit your height - the ideal pole length is around 70% of your height. For beginners, it is advisable to choose poles with adjustable lengths to allow you to experiment and find the most comfortable length. Basic Nordic Walking technique is key, so it's worth investing time in learning how to grip the pole correctly, synchronise arm and leg movement and how to step properly. This can be done by reading guidebooks, watching instructional videos or attending classes with a certified instructor. Comfortable, sporty footwear and weather-appropriate clothing is another important aspect. Footwear should provide good grip and stability, and clothing should be comfortable and not restrictive. At first, focus on short distances and low intensity, gradually increasing both distance and walking pace. This will allow your body to adapt to the new form of activity and prevent overtraining. Regularity is the key to achieving the benefits of Nordic Walking. Try to do this activity regularly, preferably several times a week, so that you can quickly see improvements in your fitness and well-being. It is important to listen to your body and adjust the intensity of your workout to suit your ability. If you experience pain or discomfort, take a break or reduce the intensity of your walk.