Nordic Walking

[Chuckanut]

Has anybody participated in Nordic Walking with poles as a full body exercise method? If so, what do you think of it?

 

[bada bing]

I've taken up rucking over the last year. I've been using 22 lbs in a vest and 3 lbs on each ankle. I've been rucking ~4 miles after dinner 4-5 nights per week. I used to walk 5.5 miles without weight and have done that for ~10 years. I've noticed a gain in my balance and stability since the switch to rucking. Not night and day, but definitely an improvement. Not Nordic Walking, but a similar idea for improving results over just straight walking.

 

[badatmath]

I've taken up rucking over the last year. I've been using 22 lbs in a vest and 3 lbs on each ankle. I've been rucking ~4 miles after dinner 4-5 nights per week. I used to walk 5.5 miles without weight and have done that for ~10 years. I've noticed a gain in my balance and stability since the switch to rucking. Not night and day, but definitely an improvement. Not Nordic Walking, but a similar idea for improving results over just straight walking.

How did you decide on the weight vest? I was reading to start at 10% of body weight . . . which for me would be 12 lbs. . . I should try a backpack and water first I guess but it would be hard to distribute it evenly.

I'm too fidget-y and clumsy for poles I think. . . I like free hands.

 

[bada bing]

I read that 12% of body weight is the target, not the initial. I started with 15lbs in the vest only and worked my way up. I weigh 225 and I'm 6'4", so I'm not a good representative for average. One of the reasons I took up rucking was I wanted to get DGF out walking with me, but there was a mismatch in our desired speeds. So you might say I added weight until DGF and I could comfortably stroll for some exercise and neither of us feeling it was too slow/fast.

I'm still on my first weight vest, but I might try another one soon. I bought a "Zelus" on Amazon. The weight is adjustable by adding/removing one pound weigh sachets. The Zelus is working well for me, but I wouldn't be a judge of whether its a good one or not.

Zelus vest

 

[bada bing]

And sorry for the thread hi jack

 

[Chuckanut]

I think we all hijack a thread with the best of intentions once in a while.

Let's see what the Nordic Walkers have to say. I am especially interested in arm and core strength improvements that supposedly happen with Nordic Walking.

 

[mageedge]

I've hiked with trekking poles for many years. Gentle trails, intense mountain paths and, a few years ago, the Camino de Santiago. The poles offer huge benefits for me - significantly reduce wear and tear on the knees; great for balance on tricky descents and helpful leverage on the uphills.
From a fitness perspective you can read all the online reviews about the benefits. Personally I found I moved at faster pace with less fatigue and more toned arm muscles than before using poles.
I would emphasize the importance of sizing and using poles correctly. It's not a difficult skill to learn (multiple videos online) but I've seen too many people on the trail with incorrect technique which pretty much makes the poles a waste of money ( a right sized tree limb can do that job!)

 

[badatmath]

I read that 12% of body weight is the target, not the initial. I started with 15lbs in the vest only and worked my way up. I weigh 225 and I'm 6'4", so I'm not a good representative for average. One of the reasons I took up rucking was I wanted to get DGF out walking with me, but there was a mismatch in our desired speeds. So you might say I added weight until DGF and I could comfortably stroll for some exercise and neither of us feeling it was too slow/fast.

I'm still on my first weight vest, but I might try another one soon. I bought a "Zelus" on Amazon. The weight is adjustable by adding/removing one pound weigh sachets. The Zelus is working well for me, but I wouldn't be a judge of whether its a good one or not.

Zelus vest

Thanks! I wish I'd thought of that when I had a walking buddy who was slower honestly we had a hard time matching speed. And I see that vest recommends much less weight for my size . . .

 

[Chuckanut]

I have used hiking poles on trails. But, what i am thinking of doing is trying out Nordic Walking was part of my weekly exercise routine. And I will be doing that in the neighborhood where I live on sidewalks and in the public park.

Can we please move rucking to another thread?

 

[More Cowbell]

In terms of arm conditioning, dumbell tricep extension is the most similar since you are propelling your body weight. Hills and speed increase the intensity of the exercise. Yet it feels almost effortless because your hands stay relaxed since the glove maintains your connection to the pole. In fact, beginners are first taught to not hold the poles at all and just let them drag (done on grass). I have osteoarthritis at the base of both thumbs, and have no trouble walking with the poles for walks through varied terrain, whereas handheld weights would be quickly uncomfortable.

 

[Retiired]

I bought some two years ago and have yet to use them....if that helps.

 

[youngr12]

If you're a nordic skier then you'll get a sense of what it's like. I think adjustable poles would be the way to go to get started because you might find your preferred length to be a bit longer or shorter than the recommended length. I like a pole length a little longer for moving fast and feeling more core and arm engagement.

Having said that, the fixed length poles are nicer to use once you know your favorite length. Adjustable poles are much more convenient for travel though. I am lucky that my wife's ski poles for classic, are perfect for nordic walking for me.

Once you get into it, you could combine it with the rucking. I think it works great for zone 2 cardio or just getting a little more work out of your time outside. Keep it fun and light!

 

[skyking1]

I have used hiking poles on trails. But, what i am thinking of doing is trying out Nordic Walking was part of my weekly exercise routine. And I will be doing that in the neighborhood where I live on sidewalks and in the public park.

Can we please move rucking to another thread?

I think anything that structures upper body motion like that would have a benefit. You could vary how much pressure you send down, all sorts of strategies like that. You did get a good on topic response from @mageedge

 

[Retired2021]

Love snowshoeing! It's a winter activity that involves walking on top of the snow with the aid of snowshoes and poles. Snowshoes are wide frames with straps that attach to boots to help distribute body weight and prevent sinking into the snow. You also support yourself using adjustable poles. It's wonderful low-impact aerobic exercise!

 

[More Cowbell]

Malin Svensson, an OG of Nordic Walking in the US, is teaching Wednesday afternoons in April in Playa Vista, CA (near LAX). You may borrow poles for free when signing up. I have taken these classes in the past, and Malin is the real deal. She wrote one of the first books in English on Nordic Walking. She only teaches the Nordic Walking classes once a year.

Each Wednesday has 2 separate classes:
Class #1: Basic Nordic Walking for Beginners, which basically burns on average 20% more calories than regular walking.
Class #2: Fitness Nordic Walking Workout (for those who’ve already taken Basic class). Every time you come to this workout it will be different – a unique theme each time. The goal is to gradually build your technique to the finished Nordic Walking Fitness Technique, which burns about 46% more calories than regular walking. You’ll also get to try up -and downhill techniques.

If you are interested, here’s the link:

Nordic Walking Classes

Get into shape by burning up to 46% more calories than regular walking without increased exertion.

www.nordicbody.com