§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
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.
The Benefits of Walking in general!
üIncrease your energy level
üEnhance your mental well being
üHelp you relax and sleep better
üHelp you manage your body weight, reduce body fat and tone muscles
üIncrease bone density to help prevent osteoporosis
üHelp increase flexibility and co-ordination
üReduce 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:
üHow to lose weight while walking
üWarm-up and cool-down tips
üPedometers and the importance of 10,000 steps daily
üHealthy pre and post walking snacks
ü“Personal Logging Forms” to keep you motivated and on track.
üProper walking tips
üHow to prevent sports injuries
üThe importance of warming up and cooling down
üHow 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! Aerobic training sessions are energizing, giving exercisers more vigour for the entire day.