If your clients don’t like the thought of running, or cannot run for medical reasons, then perhaps the addition of Nordic Walking to your repertoire of workouts may solve the problem. As a relatively new activity in the UK, Nordic Walking is an enhancement of ordinary walking – it makes something most people can do a lot more effective!

Benefits Include:

  • Cardiovascular gains
  • Working the muscles of the upper and lower body at the same time
  • Using a larger proportion of muscles than ordinary walking
  • Burning up to 45% more calories than ordinary walking
  • Reducing the pressure on the knees and other joints by up to 35%
  • Reducing the symptoms of neck and upper back ache

Nordic Walking is a specific fitness technique and is not to be confused with trekking, hill walking or trail running, as the poles are not planted in front of the walker/runner but in a specific way that increases the use of the upper body. It can be done by anybody, anywhere.

The nature of a fitness walking programme is that if offers three levels of intensity that can be tailored to match the fitness of the individual and also to the terrain across which they walk. It is likely that the majority of participants will achieve their aims by walking using basic technique and at a pace they feel comfortable, and still achieve the benefits for health and fitness. For progression of fitness the majority of participants will enjoy the push into progressive technique.

The worldwide success of Nordic Walking can be attributed to the fact that the benefits are substantial, not only for the beginning exerciser but for the highly trained athlete as well. The most important thing to remember is that no matter what kind of shape your clients are in, they will benefit from Nordic Walking.

Health Aspects & Training Effects Of Nordic Walking

The concept of Nordic Walking, as it stands today evolved from Finland and Norway, where cardiovascular activities involving the whole body such as cross country ski-ing are used for health and physical activity benefits. The idea of using poles while walking/running is not a new one; Nordic skiers have done this for years to compliment their off season training programmes. What is new about it, is that it aims to make this form of training more accessible to the average person. Nordic Walking is a cardiovascular activity that can appeal to all ages and fitness levels, either just for health benefits or as a whole body training method.

It differs from the standard walking in that the walking stride is longer and more pronounced and the use of the poles is accentuated to bring the upper body into play, really driving the whole body forward. It’s a whole body workout, but it also teaches you to put your trusty poles to good use, giving rise to faster, more confident walking.

In Continental Europe the sport is already very well established. Walks are usually conducted as a group, or on a one-to-one in a personal training session, led by a qualified leader. You are taken through a warm-up/exercise/cool-down routine, which may include:

  • Functional strength
  • Core stability
  • Balance
  • Co-ordination
  • Flexibility

With Nordic Walking there is no ‘pounding’ like in jogging, so this sport is very gentle on the joints. This makes it suitable for people with overweight and orthopaedic problems (aching knees, hips or back).

When Nordic Walking you use your legs, your arms, the rear part of your shoulders and your chest and back muscles. Using more muscles means on average you burn 20-30% more calories than in normal walking at the same walking speed, but that’s not all: Although you are using more muscles and doing more exercise, the effort is spread across your whole body and, therefore, Nordic Walking can actually feel easier and less tiring than normal walking!

Drummond runs the only Nordic Walking course in the UK validated by CYQ, FitPro, REPs and the UK Nordic & Fitness Walking Organisation. It is delivered by the leading International Leki Master Trainers and the founders of the CYQ Nordic Walking Certificate.