Scandinavian walking is gaining popularity from its accessibility and numerous health benefits. This type of physical activity is suitable for people of all ages and levels of training, and their patients are increasingly recommending to doctors.
From a combination of walking and the work of the upper body with sticks, the load is distributed evenly, which makes the exercise safe for the joints. Express.co reports who is recommended by Scandinavian walking, what are the advantages and how to correctly perform equipment.
Initially, this technique of movement with sticks, similar to ski skiing, appeared in Finland in the 1930s as outside the season of training for skiers. Subsequently, it was transformed into an independent popular sport, which is practiced in various places: from city parks and beaches to forest paths.
Scandinavian walking is available to everyone: it can be done independently, with a partner or groups. Regardless of age and physical condition, anyone can benefit from this. Experts note that six groups in postmenopause, elderly people with diabetes, patients who have completed the treatment of breast cancer, people with cardiovascular diseases, patients with parkinson, as well as those who are recovering after muscles and recovery are especially positive.
For people who have problems with the supporting -engine system, the stick in Scandinavian walking helps to evenly distribute weight throughout the body. This reduces the pressure on the lower limbs, facilitates the tension in the neck and shoulders, improves posture and strengthens the back.
This type of walking is often included in rehabilitation programs, because it combines aerobic load and joint care. Moreover, studies confirm its effectiveness in the fight against overweight.
Thus, according to the University of Verona, 38 participants in the experiment, who regularly engaged in Scandinavian walking for six months, significantly reduced the fat mass and waist volume. According to the British organization WALX, this type of physical activity activates 90% of the muscles, improves posture, strengthens the body and accelerates metabolism.
As they note in WALX: “The more muscles are involved, the more energy is spent by Scandinavian walking, you can burn 20-40% more calories than when walking without sticks. That is why it is important to immediately master the right equipment. ”
How to perform this exercise?
- Correctly configure the sticks. Keep the stick vertically near the body – the elbow must form a right angle of 90 degrees.
- The position of the leg. Start five steps, and then turn into the toe. This reduces the impact on the joints.
- Repulsion. During each step, gently pushes your toes.
- Step length. The step is confident and wide, but at a comfortable pace for you.
- The tilt of the body. Lean forward slightly, bend the ankles, and not at the waist.
- The position of the sticks. Place sticks in the ground between the front and hind legs during each step.
- Relaxed shoulders. Keep your shoulders reduced and relaxed to avoid overvoltage.
- Increased load. For a larger number of calories, increase the power of repulsion and work more actively.
Earlier, OBOZ.UA wrote which exercise will help determine the life expectancy.
Source: Obozrevatel
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