Nordic race walking has become very popular as an effective way to heal the body. Due to the low intensity of loads, it is used by people of all ages and different levels of fitness. The popularity of "walking with sticks" is determined by its many useful qualities.
Instructions
Step 1
Nordic walking is done outdoors, in the fresh air. Unlike cross-country skiing, this sport can be practiced all year round. It is recommended to train 2 - 3 times a week for at least half an hour.
Step 2
When practicing with ski or special poles for Nordic walking (Nordics), the physical load is evenly distributed, while 90% of the body's muscles are involved.
Step 3
Exercise helps you lose weight. It is believed that with regular and prolonged exercise, 46 calories are burned more than with other types of walking. At the same time, 30 minutes of exercise destroys about 300 calories.
Step 4
The activation of the activity of the cardiovascular and respiratory systems is noted. Nordic walking is an excellent tool for strengthening and preventing diseases of these organs.
Step 5
Gentle training is used during the rehabilitation period after injuries of the musculoskeletal system, helping to restore the body's motor functions.
Step 6
Minimal contraindications to this sport allow it to be used by people of different ages, including the elderly, even in the presence of concomitant diseases, introducing some restrictions. However, it is recommended that you consult your doctor before exercising. Scandinavian walking is prohibited for acute diseases, after surgery, with severe pathologies of the heart and blood vessels.
Step 7
During training, the spine and joints are devoid of increased stress, therefore exercises are allowed for the elderly, overweight people and those who are contraindicated for increased stress.
Step 8
Regular exercises prevent the development of osteoporosis, improve posture, stabilize gait, and eliminate tension in the shoulder girdle and neck.
Step 9
The benefits of Scandinavian walking in the fresh air in strengthening the body's immune forces, increasing its endurance, improving performance.
