Hello,
I`am a Nordic Walker, and I live in the Netherlands.
I walk know for three years with the poles, and it gives me a better
walkingworkout, not only your legs but know your uper body got the benefit
of a training.
(When done with the right technique)!!
There always be people at the site of the road who makes stupid jokes about
the poles.
In Finland more the 40% of the population is walking with those poles, even
the Army is training with them.
See also
www.nordicwalking.nl
or
www.nordicwalking.com or
http://walking.about.com/library/weekly/aa071000a.htm
Below a scientific article written by Raija Laukkanen.
Head science Polar heartwatches and inventor of the UKK walkingtest, board
member of the INWA.
Regards Walker
____________________________________________________________________________
__________________________________
Research on the benefits of Nordic walking
The first research results on responses to pole walking training were
published in 1992 by Stoughton, Larkin and Karavan from the University of
Oregon. They studied psychological profiles (mood states) as well as
muscular and aerobic fitness responses before and after 12 weeks of pole
walking or walking training in sedentary women.
The study group consisted of eighty-six 20-50 year old women whose fitness
was at moderate level. Maximal aerobic power (Vo2Max) varied between 34-37
ml/kg/min. The study group was divided into three sub-groups. The control
group did not change their exercise habits.
Walking with poles groups walked 30-45 minutes four times a week at an
intensity corresponding to 70-85% maximum heart rate for 12 weeks. In the
poles group both the walking speed and the distance walked were slightly
less than in the walking group.
In both intervention groups the maximal aerobic power and maximal treadmill
time increased significantly. These increases were eight and 19% on an
average. A slight increase in maximal ventilation occured in the poles
group. Muscular strength assessed using triceps pushdown and a modified
lateral pull-down did not improve in either group.
Pole walkers showed significant improvements in depression, anger, vigor,
fatigue, total mood disturbances and total body cathexis scores. It was
speculated that the pole walking group may have felt more unique and special
because of their opportunity to do a new and more enjoyable method of
walking.
Nordic walking poles were also compared to the weighted vests, ankle
weights, hand and wrist weights, weighted gloves and Powerbelts(TM) by
Porcari (1999) with similar results as above.
Nordic walking increases energy expenditure when compared to regular walking
The physiological responses to walking with and without poles were studied
by Hendrickson (1993) and by Porcari et al. (1997). Hendrickson's study
group consisted of 16 fit women (VO2Max 50 ml/kg/min) and men (59
ml/min/kg). They walked with and without poles on a treadmill at speeds of
6-7.5 km/hr. There were no differences in the responses between males and
females.
It was found that the use of poles significantly increased oxygen uptake,
heart rate and energy expenditure by approximately 20% compared to walking
without poles in fit subjects. In Porcari's study of 32 healthy men and
women walking with poles, results were an average 23% higher oxygen uptake,
22% higher caloric expenditure and 16% higher heart rate responses compared
to walking without poles on a treadmill. Rate of Perceived Exertion (RPE)
values averaged 1.5 units higher with the use of poles and the pattern of
responses were similar for men and women.
Rogers et al. (1995) compared energy expenditure during submaximal walking
with poles in ten 24 year old fit women. Mean maximal aerobic power (21 vs.
18 ml/kg/min) and heart rate (133 vs. 122 bpm) were significantly greater
during walking with poles compared to walking without. Also the total
caloric expenditure in a 30 minute session was significantly greater during
pole walking (74 vs. 141 kcal). In contrast, RPE did not differ
significantly between the two conditions.
Laukkanen (1998, unpublished) compared heart rate during normal and fast
walking speeds with an without Exel Walker poles. Ten middle-aged men and
women were studied on an indoor hall track. The heart rate increase,
measured with telemetric Polar heart rate (HR) monitors was between 5-12 bpm
and 5-17 bpm higher in men and women.
A dual-motion treadmill Cross Walk has been studied by Knox (1993), Foley
(1994) and by Butts et al. (1995). The Cross Walk Dual Motion Cross Trainer
is a motorised treadmill designed to increase the energy cost of walking by
incorporating arm activity during walking, thus increasing the muscle mass
used during exercise.
Knox studied thirty-seven 17-35 year old women and they all performed six 5
minute steady-state exercises with and without arm activity. Walking with
arm activity significantly increased heart rate, ventilation, oxygen uptake
and energy expenditure compared to walking without arm activity. For
example, heart rate increased 17-31 bpm. Rating of perceived exertion as
well as energy expenditure increased by an average of 14%. In Butt's study
both the 24-year-old women and men were studied with a similar design. In
this study arm work increased energy expenditure by 55% on an average
compared to the regular walking, but only increased RPE slightly. This was
consistent with the results from Foley, who did Cross Walking in 24-year-old
men.
Nordic walking helps strengthen and tone upper body muscles
A Finnish study (Anettila et al. 1999) compared pole walking with regular
walking training for 12 weeks in 55 female office workers. The EMG
measurement showed that electrical activities of the muscles of the upper
body, neck, shoulder and upper back were significantly higher when walking
with poles. Pole walking training diminished neck and shoulder symptoms and
subjective feelings of pain. Mobility of the upper body increased as well.
The most recent study published on Nordic walking compared metabolic cost of
Nordic walking to normal walking in twenty-two 31-year-old men and women
(Morss et al. 2001). Participants of this study walked on an outdoor 200
metre track with Cosmed K4b for oxygen analysis and Polar Vantage heart rate
monitor for HR measurements. The study indicated significant increases in
oxygen consumption (20% on average), caloric expenditure and HR in Nordic
walking compared to normal walking. The range of increase was large, ie.
oxygen consumption 5-63% indicating differences in poling intensity and
technique. Perceived exertion did not differ between the walks. The same
group also compared separately the metabolic cost of high intensity poling
(Jordan et al. 2001). In high intensity poling Nordic walking increased HR
35 bpm on average compared to regular walking.
Summary
Based on research, walking with poles adds physiological strain to regular
walking in both women and men and in fit and less fit individuals. Walking
with poles seems to elicit improvements with slightly less speed. Because
perceived exertion in pole walking is often less than true physiological
strain, controlling heart rate may be beneficial for those who tend to
overreach. Walking with poles improves mainly aerobic fitness, muscular
endurance, deceases neck-should area disabilities and pain, and can have
positive effects on mood state. In order to improve muscle power, uphill
walking is required. Pole walking affecting body coordination and motor
fitness has not been published. Walking with poles is a safe and fun
exercise mode and fits everybody.
This research summary was written by:
Raija Laukkanen
Ph.D., Docent
Director, Exercise Science
Polar Electro Oy
Finland
References
Anttila, Holopainen, Jokinen. Polewalking and the effect of regular 12-week
polewalking exercise on neck and shoulder symptoms, the mobility of the
cervical and thoracic spine and aerobic capacity. Final project work for the
Helsinki IV College for health care professionals, 1999
Butts, Knox, Foley. Energy cost of walking on dual-action treadmill in men
and women. Med Sci Sports Exerc 27(1), 121-125, 1995.
Foley. The effects of Cross Walk (R)'s resistive arm poles on the metabolic
costs of treadmill walking. Thesis. University of Wisconsin-La Grosse, 1994.
Hendrickson. The physiological responses to walking with an without Power
PolesTM on treadmill exercise. Thesis. University of Wisconsin-La Grosse,
1993.
REVIEW OF THE SCIENTIFIC RESEARCH
ON NORDIC WALKING
Raija Laukkanen Ph.D., Docent University of Oulu, Finland
Director, Exercise Science
Polar Electro Oy Kempele, Finland
Board member, INWA
Field testing of physiological responses
associated with Nordic Walking
Subjects: 11 women and 11 men (31 yrs, VO2max 46 ml/kg/min)
Methods: walking with or without Exel Nordic Walker poles 1600 m track
Measurements: HR, RPE, VO2 (Cosmed K4b2) every 200 m
Results: Oxygen consumption increased in women from 15 to 18 ml/kg/min,
caloric expenditure from 4.6 to 5.4 kcal/min, HR from 114 to 119 bpm, and in
men from 13 to 16 ml/kg/min, from 5.7 to 6.9 kcal/min, HR from 102 to 110
bpm in NW compared to regular walking. All increases statistically
significant. RPE or RQ did not change.
Conclusions: NW results in significant increases in metabolic demand
compared to regular walking without increasing perceived exertion.
Church et al. Res Quart Exerc Sports 73(3),296-300, 2002
Jordan et al. Med Sci Sports Exerc 33(5), May 2001, suppl.,S86
Morss et al. Med Sci Sports Exerc 33(5), May 2001, suppl.,S23
ACUTE RESPONSES TO USING WALKING POLES IN PATIENTS WITH CORONARY ARTERY
DISEASE
Subjects: Phase III/IV cardiac rehabilitation patients
Methods: Two 8-min walking trials with or without poles on treadmill
Results: Energy cost increased 21% , HR 14 bpm, BB 16/4 mmHg when walking
with poles. No differences in PVCs or ST-segment changes.
Conclusions: Light walking poles increase intensity of walking safely in
cardiac rehabilitation patients
Walter et al. J Cardiopulm Rehabil 1996
<sytech.DeleteThis@yahoo.com> schreef in bericht
news:210920031754503031%sytech@yahoo.com...
>
>
> Nordic Walking requires 2 poles (like skis) and looks similar to
> cross-country skiing but it's on regular ground.
>
> I have read that it can increase cardiovascular workouts by 10-20% and
> add upper body strength.
>
> Was wondering if anyone has any experience with this. Any comments will
> be appreciated.
>
>
> Sy
>
> --
> Please post and reply to sytech.DeleteThis@yahoo.com >> Stay informed about: Has anyone tried "Nordic Walking" 
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