As we untangle the ever-complicated web of weight loss guidance, it’s essential to remember one golden rule: for weight loss, calories burned must exceed those consumed, thus creating a ‘calorie deficit’. Simple activities like walking can contribute significantly to weight loss efforts.
Among the different methods of walking, Nordic walking is sweeping through the fitness world, gaining popularity for its benefits in speeding up weight loss and muscle toning. This fitness trend started in Scandinavia but has now spread far and wide across the UK, with its full-body workout merits earning commendations from enthusiasts.
Researchers at the University of Verona conducted a study involving 38 participants who underwent six months of Nordic walking, resulting in significant body fat reduction and a decrease in waist size.
Nordic walking, characterized by the use of poles, involves the whole body during the workout. The British Nordic Walking group reports that this technique can “burn 20% more calories compared to walking without poles”, positioning it as an effective tool for those aiming to up their calorie-burning game.
(Image: Getty Images)
Further, advocates suggest that Nordic walking can ease neck and shoulder tension, improve posture, and boost back muscle strength, reports Surrey Live.
The national walking club WALX has illuminated the immense health benefits of Nordic Walking, emphasising that it utilises over 90% of the core muscles, “improves posture, body tone and speeds up metabolism” for “fast results”. They further clarified: “Working more muscles means using more energy – it is possible to burn between 20% and 40% more calories than you would walking without poles. That’s why it is essential you master the correct technique from the start.”
To get involved in this comprehensive workout, specific Nordic walking poles are required to propel participants forward.
Michael Stone, an instructor at Warner’s Littlecote House Hotel, has delineated the exact method to effectively practise Nordic Walking:.
How to do Nordic Walking.
1. Make sure your poles are at the right height – when you’re holding a pole vertically, your elbow should bend at a 90-degree angle.
2. Start with your heel hitting the ground first, then roll onto the ball of your foot, which helps ease joint impact.
3. Push off lightly from your toes with each step.
4. Walk with long strides that are comfortable for you.
5. Lean forward slightly from your ankles.
6. The poles should plant into the ground midway between your lead and trail foot with each step.
7. Maintain relaxed shoulders to avoid tension.
8. For extra calorie burn, enforce your push-off and increase arm swing for additional force.