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Nordic Pole Fitness Walks REVISED Spring 2013 Walking with others gives you the encouragement and motivation to meet your goals while making new friends and having fun!
Intermediate Nordic Pole Fitness Walks Where: Sheppard’s Bush as of May 1st. When: Tuesday &/or Thursdays (sun, wind, or rain!) Time: 9:00 – 10:30 am (7 – 8 km walk with muscle conditioning and stretching exercises and nutrition tips) Spring Session: 15 weeks (30 walks) March 19 – June 27, 2013 Price: One walk/week (15 walks) = $145.95 + HST (18.85) = Two walks/week (22walks) = $264.60 + HST ($34.40) = Beginner Weekly Nordic Pole Fitness Walk Where: Sheppard's Bush as of May 1st. When: Fridays (sun, wind, rain or snow!) Time: 9:00 – 10:30 am (5 km walk with muscle conditioning, stretching exercises and nutrition tips – yoga inside whenever possible!) Advanced walkers may join us!! Spring Session: 15 weeks (15 walks) Friday, March 22 – Friday, June 28, 2013 Price: One walk/week (15 walks) = $165.00 (incl. HST) NEW!! Evening Weekly Nordic Pole Fitness Walk Where: Sheppard’s Bush in Aurora When: Mondays (sun, wind or rain!) Time: 7:00 – 8:30 pm (work up to 7 km walk with muscle conditioning, stretching exercises and nutrition tips – yoga inside whenever possible!) Everyone welcome Spring Session: 7 weeks (6 walks) – First class is a Free Nordic Pole walking clinic! Monday, April 29 – Monday, June 3, 2013 Price: One walk/week (6 walks) = $72.00 (incl. HST) If you require poles “Global Traveller” $90.00 (incl. HST) or Nordixx Walker $75.00 (incl. HST) or you may bring your own pair of Nordic Walking Poles. ü New Guest or Single walk fee is $15.00/walk. ü For those who have joined one of the above groups an additional single walk fee is $12.00 ü If you miss a walk your may make up a walk any Monday, Tuesday, Thursday or Friday.
Health Benefits of Nordic Pole Walking 1. Nordic Pole Walking burns up to 46% more calories than regular walking! 2. Increases heart- and cardiovascular training up to 22%. 3. Incorporates 90 % of all body muscles. 4. Helps to eliminate back, shoulder and neck pain. 5. Up to 30% less impact on hip and knee joints. 6. Increases Oxygen respiration by 25% or more. 7. Supports stress management. 8. Develops upright body posture. For more information contact Shawn M. Nisbet Registered Holistic Nutritionist, Fitness Consultant & 416.804.0938 www.shawnnisbet.com info@shawnnisbet.com Nordic Pole Walking Clinic Descriptions § First Steps Clinic is designed for those who have never Nordic Pole walked and want to learn the basics of Nordic Pole Walking and also for the Beginner Nordic Pole walking who wants to work on their technique. * Those attending the "First Steps" Clinic are more than welcome to stay and join in on the "Next Steps" session to learn more. § The Next Steps Clinic is designed for the Nordic Pole walker who has attended "The First Steps Clinic" and wants to learn more - (technique, stretches and muscle conditioning with poles). § Nordic Pole Fitness Walks are designed for those who have taken the First Steps and perhaps a Next Steps Clinic and are walking on a weekly basis. The walk will include a warm-up, stretch, fitness walk for 45 minutes, cool-down, muscle conditioning exercises with poles and a stretch. This is a great way to see what your own fitness walk should look like.
The History of Nordic Pole Walking originated in Finland and dates back to the early part of the 20th century. To stay in great physical condition all year long cross country skiers used their ski poles during the warming months as their snow-free exercise. In 1985 it was thought that if rubber tips were put onto the ski poles then those Nordic pole walkers could experience the same upper body conditioning while walking as a cross country skier did skiing. It is well documented that Cross Country Skiing is the most effective physical exercise for cardiovascular improvement and total body muscle strengthening and now Nordic Pole Walkers are able to gain the same health benefits while walking. The term “Nordic Walking” came into being in 1997 when a Finnish ski equipment manufacturer, in cooperation with athletes and sports medicine experts, developed a fitness walking pole with an innovative wrist strap system. The wrist strap is the key component to the Nordic Pole Walking technique and allows the walker to access the full range of associated physical and health-related benefits. Nordic Pole Walking has developed into a wonderful all-in-one exercise that not only develops good physical and muscular conditioning but it is also a safe and effective form of exercise for every one of all ages and fitness levels. It is proving to be a fun, social, safe and very efficient way to exercise. ü Increase your energy level ü Enhance your mental well being ü Help you relax and sleep better ü Help you manage your body weight, reduce body fat and tone muscles ü Increase bone density to help prevent osteoporosis ü Help increase flexibility and co-ordination ü Reduce high cholesterol and lower your risk of high blood pressure, cancer of the colon, diabetes, heart disease, stroke, and osteoarthritis Weekly Fitness, Health and Nutrition Tips: ü How to lose weight while walking ü Warm-up and cool-down tips ü Pedometers and the importance of 10,000 steps daily ü Healthy pre and post walking snacks ü “Personal Logging Forms” to keep you motivated and on track. ü Proper walking tips ü How to prevent sports injuries ü The importance of warming up and cooling down ü How to monitor your heart rate
BENEFITS OF AEROBIC (CARDIOVASCULAR) TRAINING Aerobic training is the foundation upon which your health and performance goals are built, whether you are a world-class athlete or a beginner exerciser. Aerobic training increases aerobic capacity and builds a sound fitness foundation. Below are 10 of the many great reasons to train aerobically. 1. It increases heart size. Aerobic training causes an increase in the hearts’ weight as well as its volume. The left ventricle is the hardest working chamber of the heart. With aerobic training the wall thickens and the chamber size increases. These changes occur gradually over months or years of training. 2. You pump more blood through the body with every beat. Aerobic training increases the amount of blood ejected from the heart - the benefit of this is more efficient heart. 3. Resting heart rate drops. The resting heart rate decreases about one beat per minute for every 1-2 weeks of aerobic training (the effect drops off after about 10-20 weeks) 4. It improves cardiac output. This is the primary indicator of how well the body works. Cardiac output is determined by the heart rate and by the quantity of blood ejected with each heart beat. Aerobic training increases cardiac output. 5. It reduces the risk of cardiovascular disease. Studies have shown that sedentary individuals have six times the incidence of heart disease than individuals who engage in regular physical activity. There is a substantial amount of evidence showing that regular aerobic exercise protects against heart attack and other cardiovascular diseases. Research has also shown that an efficient oxygen transport system, lungs, cardiac output and enzyme system within the muscles - all benefits of aerobic exercise- lead to an efficient heart and thus a lower risk of disease. 6. The body becomes more efficient at utilizing fat. Studies have shown that with regular aerobic training people will become more efficient at utilizing fat. As aerobic training improves, so does fat burning, giving the body unlimited supplies of energy and decreasing the size of fat deposits around the body and in the arteries. 7. It increases aerobic capacity. An individual’s aerobic capacity is the body’s ability to store and transport fuel. A high aerobic capacity also allows for faster recovery after training sessions. 8. It speeds up oxygen delivery to working muscles. The transport and storage of oxygen within the muscle cell is aided by myoglobin. With regular aerobic training, myoglobin increases significantly, making for faster delivery of oxygen to the working muscles. 9. It reduces stress and anxiety. Doing aerobic training will help the body ‘absorb’ and alleviate stress and allow it to adapt to a higher fitness level.
You should feel energized after a workout!
Adapted from Exercise and Sport Science
Shawn M. Nisbet, RHN, CFA Registered Holistic Nutritionist, Certified Fitness Consultant & Nordic Pole Walking Master Instructor 416.804.0938 www.shawnnisbet.com info@shawnnisbet.com
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