Nordic Walking The Better Way to Walk Bonnie

Nordic Walking, The Better Way to Walk Bonnie Dau RN BAN BC LEKI Trained Instructor & Revel Sports

What is Nordic Walking? Utilizes specialized poles to engage the upper body and core in a “ 4 -wheel drive” mode of fluid and rhythmical walking in a way that propels the body forward.

Nordic Walking Instructors: z. Bonnie Dau, Co-owner Revel Sports Advanced Exerstrider & LEKI Trained z. Perry Dau, Owner of Revel Sports Exerstrider & LEKI Trained z. Amy Schnitzler, PT Exerstrider & Revel Sports Trained z. Darcy Dau, Revel Sports, student Revel Sports Trained

Pole Components z. Grip, Ergonomic grip (Exerstrider) Performance grip & strap system (LEKI) z. Shaft, aluminum &/or carbon fiber z. Locking mechanism, adjustable poles need to have a tested & secure lock zinterchangeable baskets (optional) zspecialized rubber tips (for pavement) zcarbide flex-tips (for trail use)

Sizing 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.

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. x * Out of sync? Stop & resume dragging

Other names for Nordic Walking: z. Walking with Poles z. Walking with Sticks z. Pole Walking z. Ski Walking z. Exerstriding z. Balance Walking z“Summer Skiing” z. Urban Poling

Exerstriding z. Tom Rutlin, Madison, WI coined the term “Exerstriding” in 1985 z“Nordic walking” was coined by a Finnish ski pole manufacturer in 1997

“Fastest Growing Sport in the World” Bernd Zimmerman, president of ANWA American Nordic Walking Association Birkie Trek, Photo by: Darlene Prois

Who enjoys Nordic walking?

If you can walk you can Nordic walk Birkie Trek, Photo by: Darlene Prois

Athletic people Birkie Trek, Photo by: Darlene Prois

Nordic Walking can be done almost anywhere

Scenic country trail, forest path or even the mall

Specialized Rubber Tips

Proven benefits: z. Cooper Clinic, Dr. Church, Earnest, Morss z. UW-La. Crosse, Dr. Porcari, Hendrickson, Walter, Brice z Michigan State University, Dr. Rodgers, Van. Heest zamong others

7 Characteristics of ideal forms of Exercise z. Involve total body z. Improve cardiorespiratory endurance z. Burn a lot of calories z. Improve muscular strength/endurance z. Low Impact zsafe zfun

Involve total body

Nordic Walking 4 Involves total body z. Improves cardiorespiratory endurance z. Burns a lot of calories z. Improves muscular strength/endurance z. Low impact zsafe zfun

Improves strength & endurance of heart & lungs z Heart rate 7 -15 bpm z Oxygen consumption 20 -25% www. greekmedicine. net

Nordic Walking 4 Involves total body 4 Improves cardiorespiratory endurance z. Burns a lot of calories z. Improves muscular strength/endurance z. Low impact zsafe zfun

Nordic walking Calories burned by 20 -40% or even more

Nordic Walking 4 Involves total body 4 Improves cardiorespiratory endurance 4 Burns a lot of calories z. Improves muscular strength/endurance z. Low Impact zsafe zfun

Nordic walking: z 36% increase in muscular endurance z. Inconsistent muscular strength increases have been noted

Nordic Walking 4 Involves total body 4 Improves cardiorespiratory endurance 4 Burns a lot of calories 4 Improves muscular strength/endurance z. Low impact zsafe zfun

Less POUNDING! z. Decreases forces in the lower body by 25% z. Less stress on spine and joints z. Especially good for people with arthritis or other problems with ankles, knees, hips or spine

Nordic Walking 4 Involves total body 4 Improves cardiorespiratory endurance 4 Burns a lot of calories 4 Improves muscular strength/endurance 4 Low impact zsafe zfun

Easier on the body Remember to: z. Keep the poles next to, or behind you z. Start slow and gradually build up z. Gentle stretching afterwards z. Walk facing towards the traffic z. Wear bright colored &/or reflective clothing, especially at dawn & dusk z. Check with your doctor before starting any new exercise routine

Nordic Walking 4 Involves total body 4 Improves cardiorespiratory endurance 4 Burns a lot of calories 4 Improves muscular strength/endurance 4 Low impact 4 safe zfun

& Fun! z. Easy to learn z. Adds a new element z. Social, walk & talk z. Takes the drudgery out of exercise

Nordic Walking = Great form of exercise 4 Involves total body 4 Improves cardiorespiratory endurance 4 Burns a lot of calories 4 Improves muscular strength/endurance 4 Low impact 4 safe 4 fun

More Benefits z. Little if any additional perceived exertion z. Efficient Exercise z. Improves posture & back health z. Improves lymph system drainage

Also helps with. . . z Release of shoulder & neck tension z Balance & stability z Osteoporosis z Weight-loss z Peripheral vascular disease Birkie Trek Photo by: Darlene Pr

Hitting Top Magazines:

Nordic Walking Vs Trekking

Questions? ? ? ?

Upcoming Nordic Walking events with Revel Sports: z. Wausau Woodson YMCA, summer months z. Nine Mile Forest, Wausau Wed, 8/26, 9/2, 9/9, 9/16 z. Birkie Nordic Walking Trek, Hayward 9/26

Research References: 1. Porcari JP, Hendrickson TL, Walter PR et al. The physiological responses to walking with and without power poles on treadmill exercise. Res Q Exerc Sport 1997; 68: 161 -66. 2. Walter PR, Porcari JP, Brice G, Terry L. , Acute responses to using walking poles in patients with coronary artery disease. J Cardiopulm Rehabil 1996; 16: 245 -50.

Revel in Nordic walking!