Nordic walking appeals to outdoor exercisers

Walking, we've all done it. 

And whether you're 8 or 80, we'd bet you're pretty secure in your overall technique.

But what if you could use 90 percent of your muscles, burn 40 percent more calories and pump up your cardio workout by increasing oxygen consumption by 25 percent,  take stress off your lower back and knees, just by walking differently, more efficiently?

Would you do it?

Would you pick up a pair of Nordic walking poles and join the estimated 6,000 Americans, and 500,000 Fins, who created the sport in 1997, and Nordic walk?

 Nordic walking is cross-country skiing,  only you're not gliding across snow on a pair of skis. You're walking, and propel yourself with two Nordic walking poles with hard rubber tips. Nordic walking brings the upper body into play, and It may look a little suspect, walking  with sticks in motion of a Nordic skier, but the health benefits are both real, and astounding:

Your heart rate is five to 17 beats per minute higher (for example in normal walking heart rate is 130 beats/minute and in Nordic walking 147 beats per minute; an increase of 13 percent);

Your energy consumption increases by an average of 20 percent compared with ordinary walking without poles, or up to a 46 percent increase (Cooper Institute research, Research Quarterly for Exercise and Sports 2002 publication);

You will consumes about 400 calories per hour (compared with 280 calories per hour for normal walking);

It releases pain and muscle tension in the neck/shoulder region, and reduces the load on knees and other joints by 30%.

All you need is the poles and go - you'll get the health benefits.. "But if you really want to learn the technique, and get the most out of the poles, take a class, learn to stretch and do the drills." 

My wife and I started walking marathons, the first being the 2005 Portland Marathon. When we saw a couple, "walking with poles!" We walked several miles along side and learned about this new walking trend. Upon returning home to San Diego, I got on the internet and learned as much as I could and ordered our first poles from Fittrek.  There was a hill I used to climb and when I was using the poles, man what a difference! I was sold on the technique.

"I'm now a firm believer in walking - Nordic walking."

"This  year is going to be huge for Nordic Walking in the U.S.  So get out there and  "Walk the Talk! "

Nordic walking technique:

The technique is a simple enhancement of normal arm swing when walking. The poles remain behind, pointing diagonally backward at all times. Keeping the arms relaxed and keeping the poles behind the body are key elements in the proper technique.

Shoulders are relaxed and down, elbows are held close to the body and arms are straight but relaxed.

The hands are opened slightly to allow the poles to swing forward _ the poles are not gripped tight, but swing from the wrist straps.

The leading foot strikes the ground as the opposite arm swings forward to waist height; the opposite pole strikes the ground level with the heel of the opposite foot.

The poles always remain pointing diagonally backward.

Push the pole as far back as possible, the arm straightening to form a continuous line with the fully extended arm, the hand opening off the grip by the end of the arm swing.

The foot rolls through the step to push off with the toe. This lengthens the stride behind the body, getting the most out of each stride. 

For more information on Nordic walking,including training programs, health benefits and where to buy poles, visit the following Web sites: International Nordic Walking Association, http://inwa.nordicwalking.com ; the American Nordic Walking Association, www.anwa.us ; Leki, www.leki.com/html/nw_main.asp; or Exel, www.nordicwalking.com .