How To Get Back In Shape
with Nordic Pole Walking (Nordic
Walking)
 
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What is Nordic Pole Walking?
Nordic Pole Walking is simply walking with a
pair of fitness walking poles designed to help you get a better walking workout, while at the
same time helping you overcome any joint or posture problems that may restrict your walking
performance.
Walking with
poles turns regular walking into a full body workout, and makes walking more fun
and effective.
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Get Back in Shape
with a pair of Nordic Walking Poles
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Why is Nordic Pole Walking such a good way
to get Back in Shape?
Walking with poles multiplies your health benefits and
gives you support for painful joints such as knee pain or back pain. If you have given up running
due to joint problems, Nordic Pole Walking, or Poling, may be a great choice for you. Walking with poles
improves your posture, while giving your arms, and core muscles a better workout. You can walk
or trek with your poles, enjoying the outdoors.
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Leki Nordic Walking Poles
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♦
Walking is easy, inexpensive, effective, and best of all, it feels good. Nordic Walking
Poles add to the effectiveness of your walk by making it a full body fitness workout
and better cardiovascular workout.
♦ Health benefits from walking include improvements
to your heart and lungs, muscle tone and strength, weight loss, circulation and
respiration. Nordic Pole Walking multiplies these benefits in less time.
♦ Nordic Walking uses more muscles, toning your
arms and improving your trunk, postural and core muscle strength with each step.
♦ Walking with Poles is low impact and has the advantage of helping you overcome joint
problems that limit your walking. Some examples:
Hip, knee or ankle pain with weight bearing can be reduced as
you plant your walking pole, allowing some of your body weight to be supported thru your arms,
much as a cane would. But these are so much "cooler".
Mobility of the spine is enhanced, giving you a better
posture and gait pattern when walking with a pair of Nordic Walking Poles.
♦ Walking
is a great exercise to help you prevent the risk of diabetes, stroke and heart disease,
obesity, and metabolic syndrome.
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Remember to use your pedometer to monitor your
distance. If you are working to reduce your weight, include the
principles of interval training.
♦ Pedometer
Walking gives you an objective way to track your
progress and to give you motivation.
♦ Interval walking helps you bump
up your intensity and burn more calories in a shorter period of time.
What do you need to get started Walking with
Poles?
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1. A Pair of Nordic Walking Poles
We like Leki Poles.
The Traveller Leki
Poles allow you
to pack them and take them with you on the go.
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A Pair of rubber walking
tips fit over the ends of the Leki trekking poles and allow you to walk
indoors or on pavement.
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A Pair of Gloves may come in
handy for more comfort. And don't forget your other walking supplies: a pedometer, good walking
shoes and absorbent socks.
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Leki Nordic Walking Traveller
More Leki Poles
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2. Proper
Instruction
If you are new to pole walking, learn proper technique. If
you don't have access to personal instruction, the following are some suggestions to help
you learn:
Nordic Pole Walking Books:
Nordic Walking Step by Step by David Downer
book or downloadable e-book
Nordic Walking For Total
Fitness by
Suzanne Nottingham
and Alexandra Jurasin
The Ultimate Nordic Pole Walking
Book, by Klaus Schwanbeck
Walking with Pole
Instructional DVDs:
Poles for Hiking Trekking and
Walking, by Jayah Faye Paley
and Thomas Wohlmut
This DVD
shows how to properly use your walking poles for power, endurance, balance and
stability. Jayah demonstrates how to avoid wrist and arm strain while
getting a full upper body workout. You'll recruit your core muscles and burn more fat
for greater weight loss.
Her step by step progression teaches you correct technique to enhance your total body
workouts and support your joints.
Poles for Balance & Mobility,
by Jayah Faye Paley
If you are using the walking poles to improve
your walking mobility, Jayah Faye Paley has an instructional DVD that specifically
addresses proper use of your Nordic Walking Poles for Posture, Balance &
Mobility
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Grab your walking poles and pedometer,
add your favorite music or audiobook on your MP3 Player or iPod and you are good to go. Enjoy!
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Thank you, Your How to Get Back in Shape
Team
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