How much do Nordic walking poles weigh? How to calculate the height of Nordic walking poles? The best Nordic walking poles from other companies
What is Nordic Walking or Nordic Walking? This type of sports walking appeared in Finland (which is why it is also called “Finnish walking”) several decades ago, more precisely in the 40s of the twentieth century, and now millions of people are doing it around the world.
IN last years and in Russia the number of adherents of this type of fitness is growing.
Clubs of lovers of this type of walking are being created, shops have appeared that sell equipment for it.
Nordic walking technique
Nordic walking is walking with special poles similar to ski poles, and, in other words, it is skiing, but ... without skis. Like this!
This race walking available to everyone, regardless of gender, age and condition physical fitness. There are no contraindications.
It is especially useful for older people, and it will allow young people to maintain a slender figure.
Classes can be held outdoors at any time of the year in the yard, on the streets, parks, forests, etc.
In a word, everywhere. It is considered optimal to conduct 2-3 walks a week for at least 30 minutes. Nordic walking with sticks does not require a lot of time and money.
The effectiveness of Nordic walking
The effectiveness of this aerobic workout extremely high.
The benefits of Nordic walking are that it:
According to doctors, it is considered the best sports exercise for weight loss. It allows you to burn about 46% more calories than normal walking. Energy expenditure for one hour of walking is approximately 400 kcal;
Activates about 90% of all muscles in our body, stimulates muscle development shoulder girdle, back, legs;
- Nordic walking technique improves cardiovascular and respiratory systems, normalizes blood pressure, reduces the level of "bad" cholesterol;
Simultaneously maintains the tone of the muscles of the upper and lower body, trains endurance;
Reduces pressure on the knees and joints, increases bone density, reduces the risk of osteoporosis, reduces the risk of fractures;
Very good for correcting posture and solving problems of the neck and shoulders;
Helps to move with sticks at a faster pace without much effort;
Returns to a full life of people with problems of the musculoskeletal system;
Allows you to support sportswear, vitality and appearance;
More accessible and safer for the elderly than running.
Equipment for Nordic walking
Walking equipment includes special sticks (Nordics), comfortable clothes and shoes.
You choose clothes and shoes according to your taste, but you need to buy sticks in a sports store.
There are two types of sticks: fixed length and telescopic, that is, with several retractable knees. Poles are made from various materials: aluminum, aluminum with carbon, 100% carbon poles, carbon fiber with carbon. They have fastenings for fixing hands. Fastening for fixing hands
The height of the sticks depends on your height. They are selected by multiplying your height by a factor of 0.68 (± 5 cm). For example, with a height of 175 cm, the length of the sticks should be about 119 cm (± 5 cm). It must be borne in mind that the higher the length of the sticks, the greater the load on certain muscles of the body. You can read more about the selection of sticks in the article “Equipment for Nordic walking”.
How to choose the size of Nordic walking poles
In order for the poles to fully suit you during Nordic walking, when choosing them, you must follow some simple instructions:
Choice of stick length
If you are not walking at a very fast pace or are recovering from an injury, you can calculate stick length using the formula: height x 0.66. For example, 175 cm x 0.66 = 115.5 (you can buy a 115 cm stick);
If you are an athlete or prefer intensive walking, then calculate the length of the stick using the formula: your height x 0.7.
Telescopic poles allow you to perfectly match the pole to your height.
The handle of the stick should not rub your bare hand, it should be comfortable for you to hold it.
The strap should support the hand so that the walker does not have to hold the handle.
It is important that the strap does not put pressure on the hand and does not interfere with blood circulation.
The rubber tip of the stick softens the movement on asphalt, and the carbide spike increases durability and safety when walking.
If you follow these simple rules, you will ensure a comfortable Nordic walking experience.
Nordic walking technique
Nordic walking technique is quite simple:
While walking, first you need to stand on your heel, and then on your toe;
One arm is extended forward and slightly bent at the elbow, while the stick is held at an angle;
The other hand is at the level of the pelvis and stretches back;
Having chosen the equipment and having studied the technique of movements, you can start walking, which can be divided into three stages: warm-up, walking itself, relaxation after walking.
Warm up before Nordic walking
As before any serious workout, you need to spend a few minutes warming up the muscles and joints to prepare the body for stress. To do this, you can do the following exercises.
First exercise
Take one stick by the ends with your hands and raise it above your head.
Do tilts to the left and right several times.
Second exercise
Put your right foot forward and swing back and forth.
In this case, both hands move in the direction opposite to the movement of the body.
Repeat the exercise several times, changing legs.
Third exercise
Take the sticks in your hands and place them slightly behind your back.
Do at least 15 squats.
Fourth exercise
Stand up straight, hold on to a stick for support.
Gently bend one knee and lift your ankle up.
Take your ankle with your hand, bring it to gluteal muscles and hold for 15 seconds, then switch legs.
Fifth exercise
Place both sticks in front of you shoulder-width apart.
Place a straight leg forward, heel on the ground, toe up.
Carefully, bend the other knee, lean forward with a straight back. Hold for 15 seconds. Repeat with the other leg.
Sixth exercise
Take both sticks behind your back, arms slightly wider than shoulder width.
Raise the sticks behind your back until you feel a stretch in your muscles.
Seventh exercise
Place sticks in front of you.
Bend your body down at the waist.
Lean on sticks with straight arms and bend over several times.
Eighth exercise
Grab behind your back upper part sticks with one hand lower part- another.
Raise the stick up until you feel a stretch in the muscles of the hand holding the bottom of the stick. Drop the stick.
Change hands and do the exercise.
In the future, you yourself can come up with warm-up exercises for yourself.
Walking
Before you start walking, adjust the length of the straps that will hold the poles in your hands.
While walking with sticks, bend your knees slightly, right hand stretch forward and slightly bend at the elbow. Hold the stick at an angle. Keep your left hand loosely at the level of the pelvis and pull back.
During each step, you must first stand on your heels, and then on your toes.
How to breathe correctly?
There is no particular way of breathing.
At the beginning of the walk, you can breathe through your nose.
As the pace of movement increases, you need more air than the amount that enters through the nose.
So start breathing through your mouth. This will happen naturally.
The main thing is that breathing should be calm and even. And, of course, you should be comfortable.
You can also chat with the person walking next to you.
Try to keep the ratio of inhalation and exhalation 1:1.5-2, that is, if you take two steps inhale, then exhale three or four steps.
Relaxation
After walking, take a few deep breaths, stretching the calf muscles, thighs, and also the back. Returning home, take a warm bath, if possible, then go to the bath or sauna, warm up so that the muscles do not hurt the next day.
Nordic walking with sticks is promising and effective tool for rest, physical activity and relaxation, and therefore will have a beneficial effect on your health.
Drinking water during Nordic walking is very important.
If this issue is not properly resolved, two problems may arise: dehydration or waterlogging of the body. To prevent them, it is necessary to understand what, how and how much to drink before walking, during and after it.
During exercise, the temperature is regulated by the evaporation of sweat from the surface of our body. Thus, if the body is dehydrated, the heat will not be able to be removed and this can lead to the rapid onset of heat stroke.
In addition, dehydration leads to an increase in the concentration of salts in the blood and tissues, which can lead to the deposition of salts in the joints, kidneys, gallbladder, etc.
However, now it is recommended to focus on the perception of thirst and try to match the fluid intake to the rate of sweating. In this case, an adequate level of hydration of the body will be maintained without the risk of "overhydration" - a condition that occurs when the salts contained in the blood are diluted (known as "hyponatremia").
If you do not pay attention to the possibility of hyponatremia, very serious consequences can occur for all major organs (especially the brain) and muscles.
Hydration Rules
So the basic rule of hydration can be boiled down to this - rely more on your thirst level and don't force yourself to drink.
However, it is also necessary to remember that many people, unfortunately, have lost the natural feeling of thirst.
Therefore, until the feeling of thirst is restored, try to drink one glass of water for about every hour of walking.
Fluid intake during Nordic walking depends on the length and intensity of your walking activities. In addition, factors such as temperature and humidity, altitude, and even your own physiology can affect how much water you need while walking.
Before the walk:
Drink water before walking. Drink about 500 ml of water 2 hours before the walk. This will “moisturize” the body before the start of Nordic walking.
The taste of your water.
To make it more pleasant to drink water while walking, you can improve its taste by adding lemon juice to it. You can add other flavors.
Salt before a long walk. Increase your salt intake before walking. Eat salty foods so that you have enough sodium in your body.
Do not drink drinks containing caffeine.
Avoid caffeinated drinks before walking, as they are diuretic and can make walking uncomfortable. If you are on a sodium chloride restricted diet, check with your doctor.
Do not drink alcoholic beverages.
Alcohol also dehydrates the body. After a walk, a good cold beer may seem ideal, but still start not with it, but with a glass of water. Do not drink alcohol in the evening before a long walk.
If you are planning a multi-day hike, then completely exclude the intake of alcoholic beverages.
Weigh yourself.
Weigh yourself immediately before training and immediately after it. Gaining weight while walking is a sign of developing hyponatremia.
Taking medication.
Medications such as ibuprofen, acetaminophen, aspirin, and naproxen may contribute to hyponatremia.
Therefore, avoid taking them before and during long walks. Discuss this with your doctor.
During the walk:
short walks.
Walking for less than one hour the best drink is ordinary water.
Therefore, it is advisable to have a bottle of water in your backpack.
If you do not want to carry water with you, then choose walking routes where there is access to drinking water.
Long walks.
For longer, multi-hour or multi-day hikes, drink drinks that contain electrolytes, which will be helpful in maintaining sodium levels.
They help the body absorb water faster and provide the body with energy. These drinks can be bought at sports shops.
If you're exercising for 90 minutes or more and you're losing salt through sweat, you can add electrolytes (common salt) to your water.
Drink water depending on the degree of thirst. If you sweat more than usual, drink more than usual.
Big lifts.
When climbing to high altitudes, in heat and low humidity, you need to drink more than usual, as in these cases you lose more fluid.
Again, base on your thirst level and drink when you feel thirsty.
Do not drink sodas and juices while walking.
Gas, belching, stomach cramps can lead to discomfort while walking.
Do not drink milk or drinks containing milk.
Many people with lactose intolerance may experience effects such as nausea, bloating, and diarrhea.
They may not realize that they are lactose intolerant until training begins that enhances the effects.
Hydration after workout.
During Nordic walking, our body loses fluid.
It must be replenished not only during the training, but also after its completion.
Therefore, within the first hour after the end of the workout, you should try to replenish the lost fluid.
You can use water or sports drinks for this.
How much to drink? The calculation is simple.
You need to find the difference between your body weight, measured before and after walking, and drink 600-700 ml of water for about every pound of weight lost.
You should not drink all this volume of water at once.
Drink gradually, in small sips, at regular intervals. Do not overload the body with water immediately.
Of course, due to different reasons things like hot weather, your body type, the wrong clothes, or a poorly designed workout program, you may be losing more fluid than the "average" person. Therefore, in this case, you need to drink more water.
You must feel your body.
Dehydration puts additional stress on the immune system and increases the risk of tendon and ligament injuries, so drinking water after walking is very important.
After your walk, eat salty foods and don't drink too much water.
Signs of dehydration:
nausea after exercise;
dark yellow urine or no urine;
dry, sticky mouth;
dry eyes.
After training, write in a notebook:
What weather conditions were during training;
How does your body react to different conditions;
How much water do you drink during 1 hour of walking;
What do you eat during a long walk?
Your weight after walking;
Your feelings and other data.
Nutrition before training
Experts agree that we should not start Nordic walking in the morning absolutely empty stomach. But each of us has our own preferences and tolerances.
When can I eat before a morning walk?
Our body needs fuel in order to provide good endurance and get the most out of exercise, including Nordic walking.
But eating a large amount of food, which will be waiting for digestion, can give us a feeling of inconvenience and discomfort.
Don't start exercising on an empty stomach. A light breakfast is a must before morning Nordic walking. Even if you don’t usually like to eat breakfast, then before walking, be sure to drink at least some fruit juice or a sports drink to give your body a certain amount of calories for work. This is due to the fact that without them it will be difficult for you to engage in strenuous and long walking as you would like.
After a heavy meal, wait three to four hours. If you like a hearty breakfast, then postpone the start of walking for 3-4 hours to digest fats and proteins.
It's best to have a light breakfast before your morning walk, and eat most of your food after your walk.
How long can you walk with a small breakfast?
If your light breakfast is a low-fat meal, you will be able to exercise for 1-3 hours and benefit from calories with less risk to your stomach.
Can you eat right before a workout?
If you want to eat closer to your workout time, focus on easy-to-digest carbs for a quick energy boost. Such foods can be classic bananas, fruit juice, a low-fat bagel, a muffin, or low-fat yogurt.
Carbohydrates are the most abundant source of energy and require less water to digest compared to proteins and fats.
They provide our body with valuable and easily accessible fuel needed for walking.
Experiment to see what works best for you. We all differ from each other in how we tolerate eating or not eating before training.
For some, eating may lead to nausea, gas, etc., for others, it may be something else. Therefore, experiment and choose the most comfortable option for you.
Nutrition after training
Equally important is the diet after training. Its importance lies in the fact that food gives us the building blocks that create new muscles and blood vessels, help us recover the body after a workout. This article will be devoted to this issue.
Nutrition after training depends on the time of walking and its intensity. If after walking you feel very tired and have a brutal appetite, then you probably miscalculated the load, reduce it.
There is a certain rule: after training, you should replenish about half of the calories lost, that is, if you lost 500 kcal, then you should replenish 250 kcal. Of course, we must remember that it is impossible to fill in the missing calories with any kind of food. It may happen that instead of burning fat to restore muscle, the body will begin to store it in reserve. And then the meaning of your training is lost.
The body needs carbohydrates and proteins after a workout. Depending on the load, their ratio may be different.
The need for carbohydrates after training. To restore the glycogen necessary for the body, it is necessary to eat carbohydrate-rich foods, such as cereals, fruits or juices, within 20-30 minutes after training. Many studies show that after a two-hour walk, in order to form the necessary glycogen stores in the body, it is necessary to eat approximately 0.7-1.3 grams of carbohydrates for every kilogram of body weight.
If we delay the meal for more than 2 hours, then the level of glycogen in the muscles is halved. This is because the consumption of carbohydrates leads to the production of insulin, which in turn promotes the production of glycogen in the muscles. At the same time, the process of glycogen formation reaches a certain plateau.
The need for protein after exercise.
With excessive intensity and duration of the load while walking, non-compliance with safety rules, a rupture may occur. muscle tissue. Therefore, in order to restore them, it is necessary to have protein-rich foods in your diet. Fish, meat and poultry are some of the rich sources of protein.
In addition, proteins help improve muscle hydration, increase water absorption from the intestines, and boost the immune system, making it more resistant to colds and other infectious diseases.
The combination of carbohydrates and proteins speeds up post-workout recovery.
Eating a meal containing protein and carbohydrates within 30 minutes of a workout nearly doubles insulin production, resulting in greater glycogen stores. The optimal effect is achieved with a ratio of carbohydrates to protein of 4:1, that is, 4 grams of carbohydrates should account for 1 gram of protein.
Eating more protein can lead to negative effects such as slowing down rehydration and glycogen replenishment.
One study showed that athletes who combined carbs and protein had 100% more glycogen stores than those who ate only carbs. Insulin was highest in those who consumed the carbohydrate-protein drink.
Rejection of fats after training.
The amount of fat in food should be kept to a minimum, because they slow down the absorption of carbohydrates and proteins.
Refusal of caffeinated products after training.
If you want to lose weight, then within 2-3 hours after training, you should not eat. Why? Because the body uses energy from food, not body fat.
There are three main reasons why Nordic walking is especially effective for weight loss.
1. Involvement in the training of a large number of muscles.
Nordic walking allows you to use up to 90% of the muscles of the body and therefore helps to keep them in good condition.
Moreover, these are mainly large muscles of the body.
This gives us additional benefits not only for weight loss, but also for improved posture and maintenance. muscular system in good shape.
Regular Nordic walking can be a great help to keep our weight at a normal level.
Nordic walking with poles reduces stress on the knees and other joints and provides greater comfort than regular walking or jogging.
And by the way, why not simple walking or running? It turns out that they, unlike Nordic walking, cannot solve the problem of weight loss so effectively. Let's look at the numbers.
Nordic walking burns approximately 46% more calories, depending on walking speed, than normal walking. This is achieved by including the upper body in the training process.
Nordic walking and running.
Nordic walking to reset excess weight twice as effective as normal running and much less dangerous for joints, in particular for the knees and back. Many doctors oppose running due to the repetitive impact that can cause knee problems. In contrast, Nordic walking is ideal for people suffering from joint problems and obesity. For 1 hour of Nordic walking, about 350-400 kcal are burned, while jogging only 155-200.
2. Increasing the intensity of muscle work.
Naturally, the more active we are, the more calories we burn.
If you're just on your way to Nordic walking, walking can be a great way to increase your activity.
However, to maintain your weight loss results, you will need to gradually increase your walking distance or the intensity of normal walking. This is where Nordic walking can come to your rescue.
Moreover, the intensity of walking should be one of the most important components of your training program.
With walking poles, you use more muscles, which significantly increases the amount of calories burned, and you will not feel too tired, as in the case of regular walking.
Walking poles actually help you get ahead.
Nordic and regular walking.
Nordic walking allows you to burn the same number of calories as walking, but in a shorter period of time. For example, an increased training intensity level burns as many calories in 25 minutes of Nordic walking as compared to 40 minutes of normal walking.
3. Easy to include in the schedule of our daily life.
The advantage of Nordic walking is that it can be practiced at any time of the year, in any weather and at any age.
And in order to quickly see the results of Nordic walking, you need to integrate it into your everyday life. For example, when I was on holiday in Finland, I saw elderly people walking with Nordics and visiting shops, social facilities, etc. Some people go to and from work instead of using a car or other transportation, if their place of work is on a reasonable distance from home. In addition, for convenience, there are foldable Nordic walking poles that you can take with you anywhere in a special case.
Of course, in our conditions this is not always possible. Some will twist their fingers at their temples, others will ask the question: “Where did you forget your skis?”. But I hope that the time will come for us and the understanding will come that health must be dealt with daily, including with the help of Nordic walking.
What needs to be done to increase the number of calories burned?
1. Increasing the distance traveled.
Naturally, the more we walk, the more calories we burn. At the beginning of your training in Nordic walking, you should focus on the gradual increase in distance, and only then on increasing the speed of walking. Little by little every day, increase your walking time from 30 to 60 minutes at a time. Your goal is to walk 4-5 times a week, the rest of the time should be left for the recovery of the body. Walking time should be gradually increased to 5-10 hours per week.
2. Increasing walking speed.
To increase the effect of losing weight, you need to go with the right intensity. It depends on the heart rate (HR). To do this, you need to determine the maximum heart rate (MHR). It is calculated according to the following ratio:
for women. MHR=226 - your age in years;
for men. MHR=220 - your age in years.
Depending on the degree of your physical fitness, the optimal heart rate for you is determined:
for beginner walkers (health zone) - 50-60% of MHR;
fat burning zone (with a set of certain experience and a desire to improve your shape) - 60-70% of the MHR;
for professionals (to improve the functioning of the cardiovascular system and endurance) - 70-80% of the MHR.
While walking, especially beginner walkers, it is recommended to periodically measure heart rate. This is necessary in order to make sure that you are training in the zone you need.
Unlike normal walking, Nordic walking increases heart rate by an average of 10-15%. This means that you can burn up to 400 kcal per hour, much more than normal walking, which only burns 280 kcal.
3. Cross country walks.
Walking on hilly and/or uneven terrain, such as walking on trails, grass, sand, gravel, snow, or maneuvering through trees, going up/down, activates core muscles, burns more calories, and strengthens muscles. For example, a 5% slope increases calorie burn by 50%. If you are a beginner, avoid steep hills. Walking in the snow increases the number of calories burned by 2-3 times. If you have a "second wind" when walking on an asphalt road at the end of a long journey, it may be because walking on asphalt or concrete requires less energy than walking on dirt or sand.
4. Walking with extra weight.
When you improve your fitness level, you can try walking with extra weight. This must be done very carefully, as overweight create additional stress on the joints. But if you do decide to do this, you should add no more than 10 kilograms and carry this additional load in a backpack or, evenly distributed, in a vest. Keep in mind that walks in awkward posture or extra weight on the legs and arms can cause injury.
5. Increase arm movement.
The speed of walking depends to a large extent on the movement of the hands. Waving your arms generates energy and movement that propels you forward, burns more calories, and strengthens your upper body muscles.
6. Good posture.
Walking with good posture means that the muscles in your back and buttocks work more powerfully. Therefore, you will be able to walk faster and burn more calories.
7. Muscles abdominals.
Some experts believe that the abdominal muscles are most effectively trained while standing. To maintain good posture and tone the abdominal muscles, pull them in and up, but continue to breathe normally. Don't hold your breath.
8. Proper walking.
Walk from heel to toe. Start by touching the heel to the ground, roll through the arch of the foot and push off with the toes. This not only gives you more energy and burns more calories, but it also strengthens your calves, hamstrings, glutes, and helps lengthen your leg muscles.
9. Increase stride length.
The best way to walk fast is to increase your steps. But to add variety and work to your leg muscles, lengthen your stride. By taking big steps, you strengthen your internal and external muscles hips.
10. Add interval training.
Nothing burns fat better than interval training, which is an alternation of short, vigorous and weak workouts. physical activity. For example, you can go to moderate pace for 5 minutes, and then walk at a brisk pace for 1 or 2 minutes (just below the transition point to run). Then return to a normal pace, recover within 5 minutes and repeat the acceleration. This will enhance the process of burning fat, increase the level of your physical training, will increase your walking speed and will keep your metabolism at a higher high level within a few hours after training.
Where can you buy walking sticks?
Dear friends! I am often asked in comments and letters where I can buy Nordic walking poles.
Unfortunately, not even in all regional centers of our country they are sold.
In sports shops, very often sales assistants, often out of ignorance, and sometimes deliberately, in order to sell goods, offer ski and trekking poles for Nordic walking.
Yes, and when ordering sticks through some online stores, they sometimes send not what we need.
Therefore, of course, orders must be placed through trusted and reliable online stores, which have a fairly wide selection of sticks and accessories, fast and convenient delivery and payment for orders. I would refer http://nordicstick.ru to one of these online stores. This online store is verified by personal experience.
Good luck and happy walking!
The main element that is part of the equipment for Scandinavian (Nordic) walking is sticks with a lanyard and tips. Contrary to popular belief, ski equipment is not suitable for practice. If the length of the sticks is chosen correctly, this will reduce the load on the musculoskeletal system that occurs during training. And specially designed rubber tips and the use of an anti-shock system will reduce the force of shock and vibration that occur when setting up a walking device.
The presence of lanyards on the handles of sticks for this sport significantly reduces the load on the wrists and fingers. This way, you don't have to squeeze the handle forcefully in order to produce a vigorous push. This greatly reduces the likelihood of corn formation.
An ordinary ski pole and various trekking devices lack these features, which are designed to make your Nordic walking activities easier.
So, how to choose the right length?
To determine it, a formula is applicable, based on which, your height must be multiplied by a factor equal to 0.68. The result is rounded up to a multiple of five, which will be the optimal length of the stick.
The bodies of all people are characterized by features, so the optimal size of equipment for Nordic walking tends to differ significantly from the value that was calculated using the above formula. The ideal option will check the selected pole set during training.
They also practice a method when the selected equipment must be put on the leg (on its toe). If the length is right, the elbow of the arm that holds the stick will be bent at a ninety degree angle.
By changing the size, that is, increasing it, the load that occurs when doing Nordic walking will also increase. Based on this, experienced athletes use sticks that are 5-10 centimeters longer than the length determined by growth.
Scandinavian (Nordic) walking has become popular for a long time, due to the fact that you can start doing it at any age, without preparation. You should adapt to the loads gradually, increasing them according to the schedule. Many may not immediately understand how such walking differs from the usual one? Actually it differs greatly. During normal walking, only the muscles of the legs are trained. Even if you pick up dumbbells, you will add work to your hands. With Nordic walking, the pressure is evenly distributed to all systems, so almost every muscle is worked out, while not overloading the joints. But in order for the training to take place correctly and efficiently, it is important to choose the right equipment, namely, sticks for Nordic walking. How to choose them, what to look for when buying, which company is better - this will be discussed further.
will depend on the inventory purchased. The main thing is to choose the right sticks for Nordic walking according to your height. They will serve as a support, on which there will be no less load than on the whole organism as a whole.
Good inventory should have the following qualities:
- Be easy.
- Resilient enough.
- With the right handle, which is comfortable to hold in your hand.
- With a rubberized nozzle that does not allow it to slip on different road surfaces.
- Made of durable material, high quality.
Only then will the inventory contribute to the improvement of the body and withstand all the upcoming loads. Why are poles needed for Nordic walking? They help strengthen the heart muscle, normalize weight, redistribute the load on the entire muscle frame, thereby reducing overall fatigue. Therefore, you need to approach responsibly when buying inventory. Use ski poles, as well as trekking are not recommended, as they do not take into account all the needs of this type of training. Ski shoes are not adapted for walking on a hard surface, thus they do not compensate for the shock load. And trekking poles are too heavy and long.
How to choose the height of the sticks?
The length of Nordic walking poles is one of the key factors on which the whole process depends. It is selected individually, focusing on growth. The calculation formula is very simple and looks like this.
- The exact height of a person is calculated.
- The data is multiplied by the number 0.68.
- The result is rounded up and the desired value is obtained.
This coefficient is quite general and applies to those who do not have serious disorders or pathologies, and a good physical form. Other factors are also taken into account. For example, a person's age. The height of Nordic walking poles for pensioners is calculated by multiplying the original value by 0.66. The number is suitable for those suffering from diseases of the joints. But who is engaged more often in the summer, it is better to take the number 0.72. Determining that the stick was chosen correctly is not difficult. If you hold it straight, then the elbow forms an angle of 90 degrees.
There is another technique for choosing the height of sticks according to height. It is necessary to use the already calculated value, relative to growth. If it was not possible to calculate the value on your own, then a table can help.
| Height | Stick height |
| 140-145 cm | 95 cm |
| 145-150 cm | 100 cm |
| 155-160 cm | 105 cm |
| 160-165 cm | 110 cm |
| 170-175 cm | 115 cm |
| 180-185 cm | 120 cm |
| 185-190 cm | 125 cm |
| 190-195 cm | 130 cm |
| 200 cm | 135 cm |
As you can see, the gap between the options is 5 cm, which allows you to choose the right stick not only for height, but also taking into account weight, the presence of diseases. For example, it is better for a person with a sore lower back that the stick is slightly lower than it should be. That is, the angle at the elbow was more than 90 degrees. In this case, the technique will be observed - and the body will tilt forward quite a bit during movement.
If overstrain or pain appears in the back or lower back, then this is a signal that the choice was made incorrectly. Therefore, you should carry out the calculation again or together with a specialist. For all people, the size of the sticks will be individual.
Material used in production
What is the inventory made from? The answer will be unequivocal - from high-quality raw materials that allow you to practice this sport with maximum benefit. There are mainly three types on the market:
- Aluminium alloy.
- Composite composition (carbon).
- Alloy fiberglass with carbon.
Understanding the difference between them is not difficult. The highest quality is carbon, but its cost is an order of magnitude higher than the rest. This alloy is carbon fiber, which is the result of the interlacing of carbon filaments. It is characterized by flexibility, high reliability and weightlessness. At the same time, sticks made from it become elastic, which is important for tendons and ligaments under intense loads. They make walking easier for anyone who is obese, as they absorb the resulting vibration and minimize pressure on the shoulders and hands.
Sticks made of fiberglass have an important difference from other analogues, this is a lower cost. At the same time, vibration is also well damped, and strength is not inferior to any others. Can I do Nordic walking with them? Equipment made from this raw material is perfect for Nordic walking and will last for decades, even with regular training.
Aluminum sticks are considered the most budgetary. But unlike the others, they have heavy weight. In addition, they are not very durable and are not able to dampen vibration, which is especially felt on an asphalt road.
Stick construction
- Whole (fixed).
- Telescopic.
Both species differ in a number of characteristics. There is no exact answer which is better. You should choose based on your needs.
So, telescopic poles can become longer or shorter, adjusting to the needs of the user or the features of the terrain. The main advantage is the ability to fold inventory, reducing its size by several times, and transport it, even packing it in luggage. They have a blocker that withstands pressure while maintaining fixation. This type is easy to adjust as soon as the need arises.
They are recommended to be used by beginners in this business, who have just begun to practice and master the features of the sport. With it, you can accurately understand what height will be suitable for comfortable training. But it is also often used by experienced craftsmen, because they are so easy to fold and transport over long distances, even in public transport.
Fixed sticks do not change their height, and are popular among those who constantly walk. They are suitable for those who walk around the city or only through the forest, as they make you feel more confident on firm ground. They are not much different from skis, so they are often confused with them. Monolithic sticks are simple, highly reliable and durable.
What is the kit like?
When choosing a stick, one cannot do without close attention to such elements as handles, tips and templates. It is fundamentally important what raw materials were used for their manufacture. You also need to pay attention to whether they are suitable for use in given climatic conditions or for too frequent training. Let's try to understand each type in more detail.
Nozzles and tips
What Scandinavian sticks should be can be determined only by looking at the package. Typically, manufacturers offer a set of tips that can be used when walking on sandy soil, earth, loose soil, and hard surfaces.
Nozzles and tips from well-known manufacturers are practically not erased during operation, in addition, they provide excellent adhesion to any surface. However, for extreme cases, it is better to choose the appropriate option. For example, a hard metal tip is used for walking on ice, sand or soft ground. But for moving on paving stones or concrete, it is better to purchase a silent nozzle made of soft rubber.
There are also special nozzles that look unusual. Not infrequently they are called "claws" or "thorns". What makes them different from the rest is the material. They are usually made from tungsten carbide. They can only be used in cold winters. Driving in a city or forest area in warm weather, if the road is not covered with snow, is impossible. They are usually protected with special tips so that the spikes do not wear out.
Pens
The coverage area of the stick should be rubberized, with enough ribs to securely hold the brush. Sliding can seriously interfere with the process, so it should not be at all. Manufacturers usually make this part from natural cork or a raw material similar in structure. The advantage is weightlessness in cleaning and a long service life.
Too cheap options use plastic, it doesn't do the job as well and often slips out of your hands. In addition, the handle must withstand all weather conditions and sudden changes in temperature.
Lanyards
A lanyard (trap) is usually attached to the handle, as you can see in the photo. It is a half-glove, which is adjusted to the desired size due to the presence of belts. But you can also find models that already have traps with the most common sizes. Before buying, it is better to measure and make sure that it fits perfectly and does not press.
This is another significant difference that Nordic walking poles can boast of, unlike ski poles, where the lanyard is replaced by a loop. You can adjust it to the desired size due to the Velcro, which is convenient for kids. You can take them off or put them on in one move.
Which stick manufacturer to choose?
When buying any product, you need to focus on the company that is engaged in production. Nordic walking poles are no exception. Finnish, Austrian, German firms have proven themselves well in the market. Their goods are of good quality and reliable:
- EXEL. One of the most popular brands that became one of those who founded the International Federation Finnish walking. The products of this company differ from the rest in durability and safety. But compared to the rest, the price for them is always higher.
- Leki. Products from Germany are in no way inferior to the rest in terms of quality characteristics, besides, every year they release interesting innovative developments that can take into account the individual technique of movement, for example. There are always a lot of options for tips for all occasions.
- KV+Adula. Manufacturers of sticks from Italy are distinguished by lightness and a wide range. They offer many removable parts, rubber tips and different handles.
For more tips on choosing inventory, see the following video.
As you can see, there is no universal answer on how to choose sticks for Nordic walking, since many individual factors are taken into account, for example, a person’s age, the presence of chronic diseases, the regularity of training, the planned load. Having decided to master, it is worth learning how to walk correctly.
- the only special device that is used for training. When buying sports equipment, carefully study the important characteristics: the material from which it is made, size and design. Mistakes in the choice of devices will lead to an increased load on the bones, joints of the back and knees, which will cause a "reverse" effect: the pain will intensify, provoking poor health.
We will tell you how to choose sticks for Nordic walking, ensuring the effectiveness of classes, eliminating diseases, providing the athlete with a surge of strength, good mood.
The specifics of the choice
An important condition for selection sports equipment is its correct length. Devices must be ideally matched to the height of the athlete. Then they will solve the main task of the Scandinavian movement: they will reduce the load on the spinal column, joints, “taking it upon themselves”.
Sticks for Nordic walking “adjusted” for growth strengthen the frame of the muscles of the body and heart, the permeability of blood vessels. , depressive states and constant fatigue - an incomplete list of important changes that will occur with an athlete who regularly walks "in Scandinavian style".
Knowing how to choose the right sticks for Nordic walking, they achieve excellent results in training, achieving an improvement in well-being and mood. Properly selected sports equipment must meet the following requirements:
- Be light in weight so as not to create additional stress on the bones and joints.
- Be resilient.
- Have a well-adjustable handle that can become an “extension” of the hand while moving.
- Contain a tip in the form of a rubber nozzle that will prevent slipping on the road surface.
- Be crafted from high quality material.
Many novice athletes try to save money by using ordinary ski devices for training, not understanding how they differ from the “Finnish” ones. Consider the difference between "Finnish" and ski equipment:
- Ski devices cannot be adjusted for height.
- They do not have tips for a stable position on various surfaces.
- There are no special straps resembling gloves in the ski equipment.
Also, do not use trekking supports for classes. This is the name of the inventory of tourists, the task of which is to “support” the weight of a person, his backpack. These devices are heavy, too long, thick, and therefore completely unsuitable for intensive Scandinavian training.
Devices that are not designed to move in the Scandinavian way will cause an overload of muscle, bone and joint tissue. Therefore, saving on inventory will not allow you to achieve the main goal of Finnish walking - complete recovery.
Important Criteria
To understand how to choose sticks for Nordic walking, you need to know their specifics. Consider the features of the parameters, the characteristics of sports equipment, the rules for their selection.
We adjust the length
The support performs 2 important functions:
- Reduces stress on bones, joints and muscles;
- Increases the beneficial effect of movement, evenly distributing the load "throughout the body."
Therefore, the “correct” height of Nordic walking poles is important criterion selection of sports equipment.
If it was not possible to correctly select the height of the sticks (they turned out to be too short), then the athlete will not be able to properly push off the surface. The consequence of this violation will be, which will "respond" to pain, discomfort. In addition, devices that are too low will not allow you to take a wide step, which is so necessary for effective workout. As a result, the muscles located on rear surface legs will be in an overstressed state.
The "exceeded" size of Nordic walking sticks will cause incorrect body position during training: the athlete will not be able to tilt the body forward at the right angle.
The height of an athlete is a parameter of choice: the taller the person, the longer the equipment he needs. However, in order to correctly calculate the length of Nordic walking sticks, you need to take into account 3 more factors:
- The presence or absence of serious pathologies;
- Athlete's age;
- The quality of physical fitness.
The calculation of the length of the sticks is carried out individually according to the formula, which is based on the athlete's height and the Nordic constant equal to 0.68. The resulting value is rounded off and used in the selection. The given coefficient is generalized. It is used by athletes who have an excellent state of health, physical form, no chronic diseases, age has not "reached" retirement age.
To determine what length of sticks for Nordic walking is needed, a coefficient of 0.66 will help. It is multiplied by height. The same coefficient is used when it is necessary to calculate the length of devices for people with joint diseases. For professional athletes who train in the summer choose equipment by multiplying height by a factor of 0.72.
If you don’t feel like doing the calculations, look up the values in the table for the size of Nordic walking poles.
It can be seen from it that the difference in length between the models is 5 cm. Such a gap allows you to choose a model for all categories of athletes.
To make sure that the choice is made correctly, take the inventory, put it on the floor, holding on to it as if walking. If the elbows form a right angle, then your choice is correct.
However, there are exceptions. If an athlete has problems with the lower back in the form of regular pain, it is better to round the resulting calculations down: let's say the angle is slightly more than a straight line. Such a trick will allow you to observe: the body, when moving, will take the necessary, but minimal slope.
If pain or discomfort appears in the back during or after training, this indicates that you have chosen the size of the device incorrectly! Seek advice from a specialist. He will tell you how to choose the right inventory size. You can buy telescopic poles. Their design allows you to adjust the length.
We select the design
The selection of sticks for Nordic walking is carried out taking into account the design of the devices.
The design of sports equipment is of 2 types:
- Fixed (there is no way to adjust the length);
- Telescopic (sliding).
It is difficult to say which design is better, since each of them has advantages and disadvantages. Therefore, you need to choose based on your needs.
Telescopic devices have the following advantages:
- The length can be adjusted to suit the athlete or new terrain;
- Can be used as "children's" equipment: the inventory will be able to "grow" along with its owner;
- The device is easy to transport, because all its sections are quickly folded, placed in luggage;
- A special blocker allows you to withstand pressure without compromising fixation;
- Convenient for beginners who have just started training: the required length is “calculated” by trial and error.
When buying telescopic poles, you should carefully examine the quality of the sliding mechanism. For some manufacturers, the mechanism often fails. Sand, water or other small particles of foreign objects that enter the slots of the fasteners destroy them. And in winter, due to low temperatures, three-section devices cannot be decomposed: they freeze firmly.
The appearance of "strange" sounds or vibrations in sliding devices during movement indicates that the fasteners in them are damaged. Therefore, the device can develop, provoking an injury to the athlete.
Carbon telescopic equipment is heavier than a solid one, and the repair of such sticks is expensive.
The difference between non-adjustable Nordic walking poles is that they do not change their size. They are simple, light and durable. Such qualities provide them with reliability and durability. However, their use implies an accurate knowledge of the size, so they are not recommended for beginners. For transportation, these models are inconvenient, require the use of covers.
Material specificity
When choosing sports equipment, it is necessary to take into account the material from which it is made:
- Aluminum;
- Carbon;
- Fiberglass combined with carbon.
Aluminum sticks have the most budgetary cost. However, their performance is lower than that of other "representatives" of sports equipment. They are heavy, wear out quickly, and cannot eliminate vibration during movement.
Carbon poles for Nordic walking are expensive products. However, they are of the best quality. Carbon is a type of carbon plastic that uses a special weave of its threads. The strength of the product is the merit of carbon fiber. The more of this material contained in the equipment, the more durable it will be, and its cost - more expensive.
High strength products are combined with lightness, elasticity, flexibility. Such characteristics are optimal for joints. Carbon sports equipment is suitable for athletes struggling with overweight, because it ideally eliminates vibration, unnecessary tension from the shoulders and arms.
An alloy of fiberglass and carbon allows you to combine the high performance of carbon and optimal cost.
Feature of a complete set
When deciding which Nordic walking poles to choose, study the complete set of sports equipment: handles, tips, warmers.
Pens
Comfortable handles prevent slipping due to rubberized "ribs". With their help, there is a reliable fixation of the hand. Sliding the hand during movement will cause discomfort to the athlete, which will affect the effectiveness of the workout.
Choose holders made from natural materials that resemble cork in structure. Products made from natural cork are lightweight, easy to care for and have a long service life.
Plastic holders are not so durable. Their specifications much lower, so they often "slide", falling out of the palm of your hand. This is due to the release of sweat that occurs during exercise. Particles of moisture, falling on the handle, are not absorbed, causing slipping. Plastic handles do not cope well with bad weather conditions, becoming unusable from sudden changes in temperature.
Useful video - Expert advice on how to choose poles for Finnish walking
Lanyard
To holder Scandinavian sticks a special device is attached, which is called a lanyard. Outwardly, it resembles a glove whose fingers have been cut off. The purpose of the lanyard is to fix the hand and wrist during movement. The presence of the "Scandinavian glove" is necessary for compliance correct technique movement: it allows you to release the handle while resting on the ground inventory.
In order for the lanyard to “sit down” on the hand, use straps or “Velcro” that are attached to it. There are models that are sold with a certain size of the lanyard: it must be tried on before buying. Such universal models negatively affect the trajectory of the device.
The most effective model of lanyards is considered to be adjustable inventory, divided for the right and left hands. Also important is the quality of the material from which the "gloves" are made. It should absorb moisture well.
Popular and convenient models of products that have a removable lanyard. It saves time when you need to quickly answer a phone call, have a drink or quickly perform another action.
The length of the glove also matters. If the strap is short, the inventory should be shorter, because otherwise, there will not be enough time to make a full movement of the hand.
Tips
Since training with Scandinavian devices is carried out at any time of the year, they are equipped with a special “protection” that serves as a shock absorber when walking on snow, sand, asphalt, and other natural surfaces.
The inventory has strong tips. They are used for training in severe frosts in winter. They are made of metal, look like claws or spikes, and are made of tungsten carbide. This is a very durable material. But such nozzles cannot be used on other surfaces. Therefore, removable nozzles and tips are used that are not subject to abrasion. They are used only for their intended purpose:
- From metal - for earth, sand, any loose soil;
- From rubber - for asphalt, other hard surfaces.
Video - About the choice of sticks for Nordic walking
Choose a manufacturer
The choice of sports equipment is now large, so buyers can get confused. We list popular manufacturers whose products have proven themselves on the positive side:
EXEL - a Finnish manufacturer, was at the forefront of education international organization walking in Scandinavian style. The inventory is expensive.
Leki - a German company presents models that allow you to take into account even the peculiarities of the individual technique of athletes. They always come with removable tips.
KV + Adula - Italian manufacturers delight with a large assortment of products equipped with removable parts, tips from Pobedit. A large selection of models allows you to choose the right product of different cost and configuration.
The choice of sports equipment for walking in Finnish comes down to buying sticks. The effectiveness of training depends on their choice. So don't try to save money on them. And before buying, you need to carefully read the important characteristics of the devices and the recommendations of experts on their use.
So, the desire to engage appeared. It's time to purchase special equipment for. Many beginners are tempted to use existing ski or trekking poles. So what. They look almost the same to the untrained eye. Why spend extra money?
Why are special sticks needed?
It turns out that it is better to fork out and buy special ones. After all, ski, as a rule, metal, heavy, do not bend while walking. As a result, we get a large load on the hands and spine, besides, the vibration does not soften when walking. At the same time, special sticks for Nordic walking are light and vice versa are designed to relieve the back and joints.
What to look for when choosing poles for Nordic walking?
Step 1. Monolithic or telescopic
Monolithic
- Pros. Reliability, strength, durability. If you need sticks for constant use, and you know for sure that you will walk mainly on flat surfaces, it is better to stop the choice on the first.
- Flaws: More expensive, not always convenient to transport, suitable only for one person.
Telescopic 
- Pros: The height of the sticks can be constantly adjusted. They come in two or three sections. Suitable for walking on uneven surfaces, with the help of the height of the sticks, you can adjust the load, use them for different family members, choosing the length for each person according to their height. In addition, such sticks are convenient to transport in the car. And their cost, as a rule, is lower than monolithic ones.
- Flaw: more chance of breakage
Step 2 Material
- Carbon – great option for those who plan to engage seriously and for a long time. Carbon sticks are durable, beautiful (the paint on them is not erased). Strength and cost depend on the carbon content (from 20 to 100). They are light. 40% lighter than steel and 20% lighter than aluminium.
- Aluminum. Inexpensive compared to other materials, but inconvenient to use, heavier than sticks from other materials.
- Fiberglass. May be suitable for beginners, in the absence of the need for long classes.
Step 3. The height of the sticks
Perhaps one of the most important points. Even the strongest and lightest stick can be useless if it doesn't fit. Incorrect selection is fraught with serious complications, muscle strain. If the stick is longer than necessary, then it will become impossible to lean forward a little while walking, the technique will be broken. Sticks that are too short will cause an increased load on the back.
On average, the length of the sticks is calculated using the standard formula: height x 0.68.
That is, if your height is 172 cm, then the length of the sticks should be 117-119 cm
- For walkers over 60 years old with joint diseases, a coefficient of 0.66 can be used. (In this case, the load will be lower).
- For those who play sports and want to increase the intensity of training, a coefficient of 0.70-0.72 is recommended.
When choosing the height of Scandinavian sticks, do not forget to take into account the height of the sole of the shoe in which you will train.
| Height | Group "Health" | Group "Fitness" | Group "Sport" |
| 150 | 110 | 110-115 | 110-120 |
| 160 | 115 | 115-120 | 115-125 |
| 170 | 120 | 120-125 | 120-130 |
| 175 | 125 | 125-130 | 125-135 |
| 180 | 130 | 130-135 | 130-140 |
| 190 | 135 | 135-140 | 135-145 |
Step 4. Lanyard-glove
Good does not squeeze the brush. The strap keeps the hand free, the walker does not need to squeeze the handle.
What not to save
It is clear that you do not want to overpay a beginner. On the one hand, you do not want to immediately buy Nordic walking poles, which are designed for experienced athletes, and on the other hand, you are reluctant to get into a mess if the selected poles quickly fail. The price of Nordic walking sticks in Belarusian online stores varies from 24.7 to 385 rubles. As usual, the golden ratio of price and quality is somewhere in the middle. 
Healthy people.bel have collected some useful tips for you:
- Pay attention to manufacturer. Still, the name means a lot to the company. Sticks from well-known Finnish and German companies usually differ good quality. What can not be said about small nameless, and even more so Chinese competitors.
- The strength of sticks depends on percentage in them carbon. No need to take those in which it is less than 20%.
- Some cheap sticks have non-removable spikes. When they wear out, you will have to throw away the entire stick. See that the kit contains removable rubber tips.
- Do not take sticks that have plastic parts (boots, handles). They will quickly fall into disrepair. Quality handle made from cork tree.
- Follow warranty period. It must be at least 2 years old.
A beginner should definitely purchase special sticks for Nordic walking. Ski or trekking ones are too heavy, so instead of unloading, on the contrary, they can load the back. The most important parameter is the height of the sticks. Its selection should be taken as seriously as possible. A strong stick must contain at least 20% carbon.
Journalist. Two higher educations - a journalist and a psychologist. Member of the Belarusian Union of Journalists. Laureate of the Belarusian Union of Journalists. Experience in the profession - 15 years. Work experience in the medical field - 12 years. Belarusian State University - 2002-2007 Specialty - print media. Belarusian State Pedagogical University M. Tanka - 2017-2019 - Diploma with honors. Specialty - psychologist. Jobs: Editorial office of the newspaper "Polesskaya Pravda" (Pinsk), correspondent; Since 2007 - editorial office of the newspaper "Medical Bulletin" (Minsk). Correspondent, curator of Minsk; Correspondent since 2017 information portal"Healthy people", correspondent of the newspaper "Medical Bulletin". I am one of the compilers of the book "History of Health of the Republic of Belarus" (Minsk, 2009). I prepare both printed materials and video content. Since 2018, the organizer and author of the idea of contests for the site are "Scorching Doctor", "The Best Day", as well as "Stylish Season" on TeenAge.by. In 2019 - the winner of the "Golden Pen" award of the Belarusian Union of Journalists.
