Download NW Total Body Fitness.15 - Exercise and Sports Science Australia

NORDIC WALKING FOR
Around the world, millions of Nordic Walking participants
About
Nordic
Walking
are enjoying
the immense
health and wellness benefits
Around
world,
of walking
Nordic Walking
participants
are
that
thisthe
new
formmillions
of fitness
provides.
Even though
enjoyingWalking
the immense
healthasand
wellness benefits
that this
Nordic
originated
a cross-training
exercise
for
new cross-county
form of fitness
walking
provides.
though
Nordic
elite
skiers,
it is an
activityEven
suitable
for all
ages
Walking
originated
ashealth
a cross-training
exercise
for elite
and
fitness
levels. The
benefits of Nordic
Walking
are
cross-county greater
skiers, itthan
is anregular
activitywalking,
suitabletrekking
for all ages
and
significantly
or even
fitness levels.
The health
benefits
of Europe
Nordic and
Walking
are
jogging,
with scientific
research
from
the USA
significantly
proving
that:greater than regular walking, trekking or even
jogging, with scientific research from Europe and the USA
Nordic
Walking
proving
that
it:
• Activates 90% of the body's muscles
• Activates 90% of the body's muscles
• Burns up to 46% more calories than regular walking
• Burns up to 46% more calories than regular walking
• Increases aerobic effect by up to 25% compared to
• regular
Increases
aerobic effect by up to 25% compared to
walking
regular walking
• Decreases load and strain on the lower body
• Decreases load and strain on the lower body
• Tones upper arms, shoulders and back muscles
• Tones upper arms, shoulders and back muscles
• Improves lateral mobility of the spine
• Improves lateral mobility of the spine
• Develops core stability and strength
• Develops core stability and strength
• Promotes an upright posture
• Promotes an upright posture
Total Body Fitness Benefits
Cross
Training Benefits
Nordic Walking is one of the best fitness modalities for
Nordic
is a highly
effective,
low impact,
achievingWalking
overall health,
increased
stamina,yet
sustainable
weightaerobic
cross-training
method.
For
sports
competitors
at
loss, pronounced muscle tone and, most importantly, an all levels,
this
modeofoflong
exercise:
enjoyment
term participation.
Boosts aerobic fitness and weight loss effects
Spreads the workout across the entire body - thus reducing
Strengthens
andparticular
tones core muscles,
back,
shoulders & legs
strain on any
(over-use)
area
Promotes muscular endurance of minor muscle groups (eg.
Sustains
or builds general aerobic conditioning
triceps,
calves)
Releases
tension in the
neck
and shoulders- not just the
Helps strengthen
total
musculature
sport-specific
groups
Increases
musclemuscle
flexibility
and joint mobility (hip, knee, ankle
& shoulder areas)
Decreases load on strained or potentially injurious
Reduces
muscle
fatigue due
to effort
being spread across body
ligaments,
tendons,
bones
or joints
Attractive and trendy fitness activity – originating from elite
Develops athletes
co-ordination and learning of a new motor skill
endurance
and
movement
pattern
Lowers risk of over-use
injuries as workout spreads across
whole
body
Promotes muscular endurance of minor muscle groups (eg.
Enjoyable,
engaging and conducive to long term participation
triceps, gastrocnemius)
Cross
Total Training
Fitness
CrossBody
Training
Total
Fitness
The benefits of Nordic Walking are
achieved through the use of specially
These benefits are achieved through the
designed poles and a properly learned
use of specially designed poles and a
and performed technique - whereby the
properly learned and performed Nordic
poles are used as a resistance tool to
Walking technique, whereby the poles are
engage the upper body. The result is a low
used as a resistance tool to engage the
impact, high results, total body exercise.
upper body. The result is a low impact,
high results, total body exercise.
Nordic Walking is something that can be
doneNordic
and enjoyed
as can
a be
Walking individually
is somethingorthat
groupdone
activity,
anywhereindividually
a person or
canas a
and enjoyed
normally
It isanywhere
perfectly asuited
to can
groupwalk.
activity,
person
Australia's
climate
be performed
normally
walk.and
It can
is perfectly
suited to
on any
terrain - climate
from sandy
park
Australia's
and beaches,
can be performed
trailson
and
grassy
fields
to
urban
footpaths.
any terrain - rom sandy beaches, park
trails and grassy fields to urban footpaths.
More
Information
More
Information
For more
details
on the
of Nordic
For more
details
on effects
the effects
of Nordic
Walking
on
general
health
and
fitness,
see see
Walking on fitness and sports training,
the Research
section
(under
About
Nordic
the Research
section
(under
About
Nordic
Walking)
at www.nordicwalking.com.au
Walking)
at www.nordicwalking.com.au
Nordic
is also
veryvery
beneficial
for Weight
Loss,
NordicWalking
Walking
is also
beneficial
for injury
Injury Rehabilitation, Chronic Disease Management and
rehabilitation and weight loss.
athletic Cross Training. (Refer to the relevant Fact Sheets
in this series.)
www.nordicwalking.com.au
Australia’s Nordic Walking Professionals
Australia’s
Nordic Walking Professionals
www.nordicwalking.com.au