Transcript Comenius project Walking Towards Health 2011 How

Nordic Walking
A Really Healthy Way to Walk
Nordic Walking
Nordic Walking uses
special poles to
engage the upper
body and core in a “4wheel drive” mode of
fluid and rhythmical
walking in a way that
propels the body
forward.
Seizing the Poles
It is important to
have the correct
height pole
When holding the
pole upright with
the rubber tip at
your heal, your
forearm should be
parallel to the
ground.
A bit of history
History
1930s – Super fit competitive cross country skiers in Finland started to use poles in their off season training when there was
no snow – they soon realized that this was giving them a massive advantage and that the technique was a perfect training aid
that kept their heart and lungs in top condition and ensured upper and lower body muscles remained in top shape.
1980s
Nordic Walking began to be used by more people as a recreational physical activity in its own right and enthusiasts realized
that they were achieving a whole body workout that was fun and simple to incorporate into every day life.
“Nordic walking” was coined by a Finnish ski pole manufacturer in 1997
1997 – 2000
The Finnish sports institute joined forces with other agencies and the ski pole manufacturer Exel plc to formalize the
technique of the sport and to develop specific poles for Nordic walkers.
2000 – Present
Lots of Associations were born all over Europe and in the whole
world.
There are now well over ten million regular Nordic Walkers all over
the world and it is rapidly becoming a
common sight in Europe, the USA, Australia, Canada etc
With This project we gave our contribution to the growth of this
sport
Who enjoys Nordic Walking?
Everybody !!!
Where?
There are beautiful country
trails all over Tuscany
Vicopisano Trail
Basic steps to Nordic walking
1 Walk your natural walk without poles, notice arms
swinging from the shoulders opposing the legs.
2 Walk your natural walk with poles, let the poles
drag as you get accustomed to the rhythm & the
feel of the poles in your hands
3 When you feel the poles naturally grip the ground
push the poles down and back.
4 When comfortable with the rhythm stop dragging
the poles.
When Nordic Walking remember to
•Keep the poles next to, or behind
you
•Start slow and gradually build up
•Gentle stretching afterwards
•Walk facing towards the traffic
•Wear bright coloured &/or
reflective clothing, especially at
dawn & dusk
•Check with your doctor before
starting any new exercise routine
Benefits of Nordic Walking
Nordic Walking is quite unique in that it provides
benefits for everybody from those with medical
problems to the super fit.
 Involves total body
 Improves cardiorespiratory endurance
 Burns a lot of calories
 Improves muscular strength/endurance
 Low impact
 safe
 fun
More benefits…
•Decreases forces in the lower body by 25%
•Less stress on spine and joints
•Especially good for people with arthritis or
other problems with ankles, knees, hips
or spine
•Improves posture & back health
•Improves lymph system drainage
Also helps with…
Release of shoulder & neck
tension
Balance & stability
Osteoporosis
Weight-loss
Peripheral vascular disease
Follow the flower!
Nordic Walking Signals
More Signals
Welcome in Pontedera!