Researching Nordic Walking
THE BENEFITS OF NORDIC WALKING
By ~ David Downer - courtesy of Nordic Walking UK
(Nordic Walking) Physiological Effects
Hendrickson (1993) and Porcari et al (1997) both studied the physiological effects of Nordic Walking on already fit men and women. The participants were divided into two groups walking on treadmills: regular walkers and Nordic Walkers using Power Poles™.
Hendrickson’s study showed that using poles significantly increased oxygen uptake, heart rate and energy expenditure – approximately 20% compared to those walking without poles.
Porcari’s study showed similar results: an average of 23% higher oxygen uptake, 22% higher caloric expenditure, and 16% increase in heart rate compared to the non-pole walkers. There was also a 38% increase in endurance in the Nordic Walkers. Porcari concluded that Nordic Walking can result in increased muscular endurance.
In 2001, Swedish researchers Gullstrand & Svedenhag studied acute physiological effects while walking on a treadmill, with or without poles. The results shown by the fifty-five year old participants showed that VO2, VE, blood lactate, and HR all increased in the pole walkers, but the rate of perceived exertion (RPE) was no different in Nordic Walkers compared to regular walkers.
(Nordic Walking) Heart Rate/Blood Lactate Levels
In a study conducted by Aigner et al in 2004, participants walked with and without poles on alternate days. The results of this study showed that heart rates and blood lactate levels were significantly higher during Nordic Walking compared to regular walking—the benefits being increased energy expenditure and a more strenuous cardiovascular session.
Laukkanen also studied heart rate during normal and fast walking speeds, both with and without Exel Nordic Walker® poles. In a 1998 unpublished study, the results showed an increase in heart rate using the poles. This shows that Nordic Walking produces a greater cardiovascular strain, which is good news for people who cannot run, but have trouble reaching their training heart rate by regular walking.
(Nordic Walking) Metabolic Cost
In a study conducted by the Cooper Institute in Dallas, Texas (Morss et al 2001; Church et al 2002), the metabolic cost (the higher the metabolic rate, the more calories consumed) of Nordic Walking was compared to normal walking. This important study showed significant increases in oxygen consumption (up to 20% on average), caloric expenditure, and heart rate in the Nordic Walkers when compared to the regular walkers. There was no difference in perceived exertion between the groups.
The same group of researchers (Jordan et al 2001) compared separately the metabolic cost of high intensity poling. The results showed that during high intensity Nordic Walking, heart rates increased an average of 35 bpm when compared to walking without poles, which means more energy was expended and thus more benefits reaped.
Gait analysis (lower extremities)
Willson et al 2001 conducted a study to determine whether walking with poles reduces lower extremity loading. A three-dimensional gait analysis showed that there were indeed variables in range of motion between walking with and without poles. The subjects walking with poles were able to walk at a faster speed, while reducing vertical ground reaction forces, vertical knee joint reaction forces, and knee extensor angular impulses.
Read more about Nordic Walking
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