Nordic Walking,Who Needs Snow?

Presented by:

John Porcari PhD UW-L &Bonnie Dau RN BAN BC

Disclaimer

My husband, Perry and I are owners of RevelSports.com, an online aerobic sports store, where our motto is to “Revel in Your Passion”.

LEKI Trained Nordic walking instructors.

I certainly do have a bias regarding Nordic walking and want you to be aware of this up front.

This is why I asked Dr. Porcari to present his research today. He does not sell poles. He does research.

What is Nordic Walking?

Simply put:

It utilizes specialized poles to engage the upper body and core in a “4-wheel drive” mode of rhythmical aerobic walking.

Other names for Nordic Walking:

Walking with PolesWalking with SticksPole WalkingSki WalkingExerstridingBalance Walking“Summer Skiing” (in Finland where 20%

of the population Nordic Walks regularly)

Nordic Walking Vs Trekking

Nordic Walking

The poles are designed to push off from the walking surface with the pole tips pushing from the front heal to behind the body. The poles act as an extension of the hands and arms engaging with the walking surface during the push off. The poles allow for a natural arm and shoulder swing while the legs stride in opposition. In this manner, the upper body and core becomes fully engaged in the walking motion. Thus, the 4-wheel drive analogy.

Trekking

Poles are “planted” in front of the hiker. The arms and shoulders take the brunt of the impact of the pole plant.

The poles provide stability and support which helps to lessen the impact on the knees and lower joints when negotiating steep slopes and rugged terrain.

Almost everyone can enjoy Nordic Walking

Birkie Trek,Photo by:Darlene

Prois

The Younger Folks

The Older Folks

Birkie Trek,Photo by:Darlene Prois

The Conditioned Folks

Birkie Trek,Photo by:Darlene Prois

And the Deconditioned Folks

Enjoy Nordic walking almost anywhere, in town on sidewalks

On a path in the woods

Birkie Trek,Photo by:Darlene Prois

Or on a scenic trail in the country

Almost everyone can enjoy Nordic Walking

2008 Birkie Nordic Walking Trek

100 participants of all ages

Birkie Trek,Photo by:Darlene Prois

What’s so great about Nordic Walking?

? ? ?

Characteristics of a Good Exercise

Involves total bodyImproves cardiorespiratory enduranceBurns a lot of caloriesLow impactImproves muscular strength/endurancesafefun

Involves total body

Engages arms, shoulders, back, legs & core (similar to cross-country skiing)

Improves Cardiorespiratory Endurance

7-15 bpm higher HR20-25% higher VO2 values~ 10% higher % HR max value

68-78% of HRmax in one study 58-76% of HRmax in other study

Thus, if people have trouble reaching their target HR with regular walking, using poles may allow them to reach their target without having to run.

Burns a lot of calories

Increase caloric expenditure, 20-25% more than walking at the same speed without poles

Low Impact

Decreases forces in the lower body by 25% 200 lbs x .25=50lbs lower forces per step 1 mile=~2000 steps x 50lb lower forces= 10,000lbs less force per mile (5 tons)Less chance for foot, ankle, knee, hip, or

back problemsGood for people with these problems or with

arthritis in those joints.

Improves Muscular Strength& Endurance

Our study found a 36% increase in muscular endurance, but no increase in strength

Safe

Our study in cardiac patients found a 14 bpm increase in HR and a 21% increase in VO2 and caloric expenditure

BP went up 16mm systolic and 4mm diastolic; these increases were proportional to the increase in exercise intensity

There were no increases in ST depression, dysrhythmias or symptoms

Miscellaneous Benefits

Lower perceived exertion (RPE) Mixed results: Several studies have shown that when walking

at the same speed (e.g., 3.0mph)with poles, RPE will be lower due to the sharing of workload between the arms and legs. However, most times people walk faster and work harder when using poles (7-15 bpm higher HR and 20-25% higher VO2/kcal), thus RPE will probably be higher; both of our studies saw a 1.1 unit higher RPE using the poles.

More Miscellaneous Benefits...

Better posture - people walk more upright

1. Steadman showed that when going downhill , with and without a backpack, because people walked more upright; the shear forces in the knee were 10-20% lower (the load stayed more over the center of gravity)

2. Better balance and stability on rough terrain

Even More Miscellaneous Benefits...

In patients with peripheral arterial disease (PAD), maximal walking distance on the treadmill increased 150-304% when using poles (could do a greater volume of exercise)

They also had a lower perceived pain level at a given submaximal workload

Why? They could share the workload with their arms; thus their legs became less of a limiting factor

Characteristics of a Good Exercise

Involves total bodyImproves cardiorespiratory endurance Burns a lot of caloriesLow impactImproves muscular strength/enduranceSafeFun

Pole Components

Shaft, aluminum &/or carbon Adjustable poles need to have a tested tried

& true locking mechanism ergonomic gripspecialized right & left glove-like straps with

a great release feature (not all have this feature)

interchangeable basketsspecialized angled rubber tips (for pavement)carbide flex-tips (for trail use)

Adjusting the poles

Just remember: Righty-Tighty & Lefty-Loosey

LEKI Super Lock System provides:- optimum locking with less tightening

torque than most adjustable poles- 300lb holding force on each pole

Sizing your Nordic Walking Poles

When the pole is upright between your feet it should come up to the base of your sternum. (xiphoid)

When holding the pole upright with the rubber tip at your heal, your wrist should be slightly lower than your elbow.

Basic introductory steps to Nordic Walking:

1 Walk your natural walk without poles, arm swing from the shoulders opposing the legs

2 Walk your natural walk with poles, let the poles drag as you get accustomed to the feel of the poles in your hands

3 Feel the poles naturally grip the ground4 Push the poles down & back when you

feel them grip the ground5 Take note of how the poles promote an

upright posture as you walk

Teach your patients about the benefits of Nordic Walking

Birkie Trek,Photo by:Darlene Prois

Any Season, Find a friend & go Nordic Walking

Time to go for a Nordic Walk

1. Get a pair of poles2. Size them to your xiphoid3. Righty Tighty, Lefty Loosey4. Put the correct right & left handed straps on your hands (as marked)5. Unclip the straps**Bonnie, John & Perry will assist as needed6. We will then follow the basic steps to Nordic Walking