BENEFITS OF NORDIC WALKING
THE BENEFITS OF NORDIC WALKING
By ~ David Downer - courtesy of Nordic Walking UK
(Nordic Walking) Endurance capacity
A German study led by Ripatti in 2002 showed that even while walking at lower speeds with poles, the participants increased their endurance.
Incorporating Arm Activity in Walking
Knox (1993), Foley (1994), Butts et al (1995) all conducted research using CrossWalk Dual Motion Cross Trainer motorized treadmills to determine the energy expended when incorporating arm activity during walking. Their results all showed that walking with arm activity significantly increased heart rate, ventilation, oxygen uptake as well as the amount of energy expended. For instance, in Butts study, energy expenditure increased by 55% with the arm activity, while the rate of perceived exertion was about the same compared to regular walking. While arm activity on a treadmill is not the same as walking outside with poles, this study can definitely correlates as a reference for Nordic Walking.
(Nordic Walking) Energy Expenditure
In 1995, researchers at the University of Michigan in East Lansing (Rodgers et al) studied how much energy was expended in participants walking with Exerstriders® on motorized treadmills. This research showed that aerobic power and heart rate were significantly greater when walking with poles compared to walking without poles. And even though the perceived rate of exertion didn’t differ between the groups, the Nordic Walkers burned significantly more calories.
RESEARCH RELATED TO SPORTS AND ATHLETES
(Nordic Walking) Cross Country Skiers
In 2003, a Norwegian study by Haugan and Sollesnes focused on twenty-two-year-old sports students. Half of the participants were cross-country skiers. While Nordic Walking, the oxygen uptake (signifying increased exertion and conditioning) did not increase in the group of already seasoned cross-country skiers, but it was significantly higher in the other subjects who were not familiar with pole walking.
MISCELLANEOUS RESEARCH
(Nordic Walking) Risk of Injury
A team of researchers led by Parkkari in 2004 studied the risk of injury in a variety of competitive and recreational sports. He studied risks ranging from 0.19 to 1.5 per 1000 of participation. The highest risk was shown to be in squash at 18.3, judo at 16.3, and orienteering as 13.6. But in Nordic Walking, the risk of injury was only 1.7.
(Nordic Walking) Correct Technique
In May 2006 at the German Nordic Fitness Association Conference, it was reported that a study conducted by Dr. Thorwesten of the University of Munster, Germany, showed that muscle exertion in the arms (11-14%), core, and legs increased when walking with poles, as opposed to regular walking, and the participant’s endurance increased significantly. However, the benefits were seen only in those who used the correct Nordic Walking technique.
Also reported at the same conference, a study conducted by Dr. Schwameder of the University of Salzburg, Austria, found that Nordic Walking increased metabolic rates by 12-25% compared to walking without poles, but again, only if the correct technique was used. Muscle activity was also significantly higher, and there was an increase of 23-33% in oxygen usage. Nordic Walking at 7.7 km per hour provided benefits similar to jogging at 9.8 km per hour – with 30% less stress on the knees. This study also noted that the shorter the pole, the greater the muscle exertion and the more stress on the knees.
Consumer Popularity
Shove and Pantzar conducted some research in 2004 from the consumer’s perspective. They found that Nordic Walking’s popularity has increased due to the active and ongoing exposure and availability to Nordic Walkers, equipment and education and training.
SUMMARY
Based on solid research, Nordic Walking has been shown to provide many health and fitness benefits. This unique and increasingly popular form of exercise has many advantages, both for healthy and fit individuals who want to increase their workouts and gain additional cardiovascular benefits as well as for those with medical conditions that restrict them from jogging or running. And those who have arthritis or other conditions that prevent them from walking without support can now get the advantages of a real workout.
New research studies are being conducted all the time as more and more health and fitness professionals realize the potential of Nordic Walking. Explore it for yourself – do your own research and experience personally the benefits of Nordic Walking!