Scandinavian walking technique. Scandinavian walking technique. Scandinavian walking for weight loss and healing.

The motor activity in the fresh air is traditionally used as one of the best ways to maintain good physical shape, because such classes in the park or in the forest allow you to improve the tone and improve your body. As a means that allows you to lose weight, as well as eliminate stress and ailment, you can apply Scandinavian walking. This unique sport combines many advantages, is available to everyone and does not require special training.

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History of the appearance of Scandinavian walking

Initially, walking on sticks used shepherds in a mountainous area. For wellness purposes, motor activity with sticks has been used for a long time. Finnish skiers more than 50 years ago began to use it to maintain the body between ski seasons, and such training without skis turned out to be very effective. The principles and technique of Scandinavian walking (it is also called Northern or Finnish), based on summer exercises with skiers with sticks, were first formulated in the seventies.

Further, such walking gradually took shape in a separate sport. At the end of the 20th century, special equipment in the form of walking sticks appeared on sale for the first time. This type of motor activity has gained popularity and spread to various countries. Currently, the Association of Scandinavian walking includes more than 20 countries, and about 40 regular workouts are held.

Advantages of Scandinavian walking technique

The undoubted advantages of using this type of motor activity should be attributed:

all -season character - unlike running, the technique of Scandinavian walk allows it to engage in it under any weather conditions (in winter on slippery paths the equipment used will help not to stumble and insistence from the fall);
this sport involves a fresh air - in such conditions, with dynamic loads, the brain in enhanced mode is saturated with oxygen;
evenly distributed load on various muscle groups. Scandinavian walking is very useful for improving the muscle tone of the shoulder and dorsal belt, as well as arms and legs;
unlike everyday walking, during which 45% of the muscles work, about 90% are involved in the use of Scandinavian walking techniques;
more active calorie burning compared to simple walking is 40-45%. The benefits of the northern walk are undoubted - with the help of an hourly training you can get rid of 400 kcal, as a result of a half -hour training, metabolism accelerates for a whole day;
such classes train the heart muscle, reduce the risk of developing hypertension, relieve depression, neurosis and insomnia. During training, the pulse of a person who uses the technique of Scandinavian walking is slightly intensified-about 10-15 beats per minute;
these training allow you to unload the spine, prevent the development of osteoporosis, strengthen muscle corset and increase the endurance of the body as a whole. With their help, you can adjust the posture and get rid of unpleasant sensations with osteochondrosis;
the use of Scandinavian walking techniques allows you to accelerate recovery after injuries.

Scandinavian walking with sticks is available to everyone and a safe type of physical activity, since it is characterized by a sparing load on the spine, hip and knee joints. The technique of Scandinavian walking can be used at any age, including cases when other types of physical activity are contraindicated - including for older people, as well as in the presence of significant excess weight. Thanks to a decrease in traumatic load, this type of healing physical activity is recommended for people with joint diseases.

Scandinavian walking technique for weight loss

Thanks to the active combustion of calories with a small cost of effort, Scandinavian walking is effective for weight loss. If you have no desire and time for regular training in the gym, it is quite realistic to lose weight with this type of motor activity, because the Scandinavian walking technique is simple, and it is even easier to master it than the fitness ball. In addition, such training does not cause stress and fatigue - as a rule, despite the tangible load on the muscles, after classes by Scandinavian walking, the so -called “walkers” feel a surge of vigor. According to the costs of calories, the clock lesson by the Scandinavian walking will replace the run of a coward or training in the gymnastic hall.

According to clinical studies, Scandinavian walking exercises stimulate a more intense metabolism, accelerate the elimination of toxins from the body, relieve constipation, normalize the intestines, as well as the cardiovascular system, and contribute to the healing of the body as a whole. According to reviews provided on the Internet, classes of Scandinavian walking 3 times a week for a month allow you to lose 2.5-3 extra pounds.

Contraindications to the use of Scandinavian walking technique

This type of motor activity carries a sparing load on the body, so the restrictions on conducting such comfortable and non -traumatic training are minimal. However, there are some contraindications for Scandinavian walking. These include:

exacerbation of chronic diseases;
the recovery period after the operation on the abdominal cavity (before the doctor’s resolution);
increasing pressure in the form of a hypertensive crisis and impaired work of the cardiovascular system. In the normal mode of its functioning, on the contrary, they are very useful.

The principles of Scandinavian walking technique

Northern walking is not ordinary with the addition of support to the sticks, for it it is necessary to use special equipment. With the help of sticks, you can move more actively without the cost of special efforts. Such classes do not need a preliminary study of complex instructions for Scandinavian walking, simple movements - as with ordinary walking, the left leg moves forward synchronously with the right foot, and vice versa.

In order for movement with sticks to occur as conveniently as possible and without unnecessary loads, it is worth considering the following characteristic features of the Scandinavian walking technique:

the back should be kept evenly, while slightly tilt the body’s body forward with any movement;
each step should start from the heel, gradually moving the support of the leg to the toe. It is required that when walking, the entire surface of the foot touches the ground;
the technique of Scandinavian walking provides wider steps than with everyday walking;
you should choose a convenient pace and maintain uniform speed, without a sharp change in the pace and sudden stops;
when walking the stick, they should be moved forward with handles using non -named smooth movements. In addition, it is necessary to keep them not too hard, but strong enough. Sticks should not be dragged behind, their main function is supporting;
it is necessary to place sticks at an angle of inclination sufficient for free movement of the limbs forward;
hands when walking move easily and freely, without much effort. At the time of repulsion, the palm remains slightly ajar, it is required to complete the movement with a support on the laid, the lower part of the stick is pushed away from the ground near the hips.

The movements characteristic of Scandinavian walking are honed during training, while there are no requirements for physical training. Most people select a convenient way of moving instinctively. The duration of classes by Scandinavian walking and their intensity should be selected individually.

How to choose the right equipment

For classes, Scandinavian walking will not need a bulky and expensive equipment. Classes of northern walking are usually held in the forest, parks, squares - so you need to move along asphalt, land or grass. For classes by Scandinavian walking, it is not recommended to use shoes with a hard sole, it is worth choosing a flexible convenient model - sneakers are optimally suitable. Clothes for training should be selected for reasons of convenience and specific weather conditions, while it is important that it does not constrain movements and it is quite comfortable to move in it. You should not wear heavy thick sweaters, it is better to choose several layers of light clothes. In cool and rainy weather, you can wear a waterproof windbreaker or jacket, as well as, if necessary, light gloves.

In order for the classes to go as efficiently as possible, the equipment should be carefully selected. Skandinavian walking sticks resemble ski, but differ in a smaller length (about 15 cm). In addition, they are equipped with a convenient mount for the hands. Continuous and telescopic models made of aluminum, aluminum-carbon alloy, as well as plastic with the addition of carbon fibers are presented on sale.

If you are interested in information on how to choose sticks for Scandinavian walking, when selecting this equipment, the following nuances should be taken into account:

skiing models of sticks with fastening in the form of a loop for this sport are not suitable, it will be necessary to purchase special sticks with comfortable, non -sliding rubberized handles. These products are equipped with a mount in the form of a without fingers, called "launcher". It is necessary that this device is tightly (but without pressure) on the arm, clasping the palm and wrist. You can choose the mount according to the size of the hand (S-L) or purchase a model with an adjustable fastener. More expensive models are equipped with a quick disconnection system - in this case, with one click on the button, you can disconnect the stick without removing the dark;
from below, the Skandinavian walking stick is equipped with a tungsten carbide tip - such a “spike” is suitable for repulsion from the ground and sand. For silent and convenient movement on asphalt, rubber "shoes", softening vibration, put on sticks. High -quality models can include a set of nozzles, including for movement in snow and ice. It is worth acquiring interchangeable tips, as they abrupt quickly enough. Folding (telescopic) sticks are conveniently transported, moreover, it is easy to fit them to the desired height. Nevertheless, some disadvantages are inherent in such models - their fixers can break if sand or water gets into them, freeze in winter, over time these products begin to rattle when walking and not folding in time.

Experienced instructors advise to give preference to whole models, since they are easier, favorably differ in ease of use, reliability and durability. For the maximum convenience of using the stick height should be selected in accordance with the growth of the “walker” - a special formula was developed for this. The growth indicator should be multiplied by the value with the value: