Features of the choice of Scandinavian poles, their differences from ski and trekking poles. Nordic walking poles: how to choose? How to choose the right poles for Scandinavian skiing

Scandinavian (Nordic, Nordic) walking is an increasingly popular sport that can be practiced by everyone, regardless of age and physical fitness. It is equally suitable for pregnant women, the elderly and children taller than 150 centimeters. But how to choose poles for Nordic walking so that the exercises bring maximum results?

This sport puts stress on various muscle groups that are not used, for example, when running or riding. Thus, Nordic walking allows you to prepare the body for more serious physical activity, tone it up and maintain it, and even get rid of excess weight.

This sport is not contraindicated for those who cannot run for medical reasons, i.e. people suffering from:

• diseases of the cardiovascular system;
• obesity;
• diseases of the respiratory system.

At the same time, its great advantage is its accessibility - nothing is required from sports equipment for Nordic walking except a pair of poles. However, not all poles are suitable for training; choosing the right ones can be quite difficult for an unprepared person.

Due to the growing popularity of Nordic walking, it is not yet clear to everyone how to choose poles for it. In this case, instead of selecting specialized equipment, it is often replaced with something similar in purpose: ski or trekking poles.

Of course, since these products are not intended for Nordic walking, the effectiveness of training with them will be lower, and their use has a lot of features.

Ski poles can also be used in Nordic walking, but it should be taken into account that their use is allowed only on loose surfaces: due to the characteristics of the tip, they can only be used in winter and on snow.

As a last resort, they are suitable for loose surfaces (sand). Also, you cannot use the same pair of poles for walking and riding: they are selected based on different criteria, which means their length should be noticeably different.

Trekking poles (travel poles), in turn, are designed for completely different functions: supporting a tourist on a hike. They are heavy, thick and massive, as they are designed to support not only the weight of a person, but also the weight of a backpack.

Trekking poles are almost always telescopic. Their use for Nordic walking is undesirable because it creates significant muscle overload.

Selecting the length of the stick

When selecting poles, two aspects must be taken into account: the height of the person and the characteristics of the products themselves. Selecting the optimal length is necessary for productive training: only in this way will the load on the body be distributed correctly, without causing muscle overstrain.

Poles that are not long enough will overload the spine, making it impossible to push off the ground correctly. With short poles, the stride length is also reduced, which reduces the training load on the back muscles of the legs. On the contrary, too long poles will not allow you to tilt your body a little forward, which is necessary for proper walking.

The required length of poles directly depends on a person’s height. It is logical that for a taller person longer poles are needed. The size of the inventory can vary from 110 to 140 centimeters; the table of possible sizes has increments of 5 centimeters.

To determine the optimal length of poles for everyday activities and keeping your body in good shape, you need to multiply your height by a standard factor of 0.7. The result will approximate the appropriate length.

The required length of poles is also influenced by the physical condition of the body. For people with a more athletic build, it can be increased by 5 centimeters, and for professional athletes - by 10.

Also, instead of wondering how to choose the right poles for Nordic walking, you can do a simple test: pick them up. Ideally, with the body and poles in a straight position, the elbow should be bent at a right angle.

When choosing the length, you need to take into account not only the physical shape and height of a person, but also his individual characteristics. Thus, people suffering from joint diseases cannot take long enough steps, based on which the size of the stick is selected.

In this case, it is better to take shorter guns. The same goes for leg size: long-legged people take longer strides and need longer poles, while people with short legs will be more comfortable with shorter poles.

Criterias of choice

Answering further the question of how to choose poles for Nordic walking, you need to consider their features. They are made from different materials and have different designs. Their choice is determined by the available amount of money and personal preferences.

Ideally, the selected equipment should:

• have sufficient rigidity;
• be non-traumatic;
• have little weight;
• have high strength;
• dampen vibrations and shocks;
• have a comfortable handle;
• match in length.

Design

The design of the poles can be fixed or telescopic. Telescopic poles allow you to select the height in more detail. They consist of two or three sections and are equipped with a twist lock. These poles are easy to transport and can be adjusted for walking on various surfaces. Telescopic Nordic walking poles are recommended:

• for beginners who select the most comfortable parameters for themselves;
• people who walk with different loads and in different conditions.

For those who rarely change their load (and, accordingly, do not feel the need to adjust the height of the poles) and walk on homogeneous terrain, it is recommended to choose solid poles: they are safer and more durable.

Scandinavian walking poles consist of four elements: a shaft, a tip, a lanyard and a handle. Each of these elements can have different quality parameters, be made from different materials and affect the productivity of classes as a whole.

The shaft is made from aluminum, carbon, fiberglass, carbon fiber and composite. The first option is the cheapest, but at the same time the least preferable: aluminum poles very poorly dampen impacts on the ground and vibrations that occur during walking, creating additional stress on the joints.

More professional aluminum poles are equipped with a special vibration-damping Anti-shock system, which increases the elasticity of the poles. More preferable options are products with the addition of carbon. The more of this material in the structure, the less the weight of the sticks.

Carbon perfectly absorbs vibration and impact energy. Its addition increases the rigidity, flexibility and strength of the poles. Professionals prefer to use poles made of composite or carbon fiber: they show the best quality.

The main difference between Nordic walking poles and ski or trekking poles is the handle. Their handle has a special ergonomic shape and small diameter.

Handles are made from various materials. The least preferred among them is plastic: while walking, the hand continuously unclenches and contracts, causing it to sweat.

Excess moisture accumulates and causes discomfort. The material of the handle should at least partially absorb excess moisture; plastic does not have such qualities. Therefore, in most inexpensive models, rubber inclusions are introduced into the plastic handle. Cork handles are considered to be of the highest quality: they not only absorb moisture well, but also fit comfortably in the hand.

A lanyard is a special strap around the hand that resembles a glove. In simpler models, the strap is wrapped around the wrist, similar to a ski lanyard.

The purpose of the lanyard is to support the hand and wrist and provide the ability to release the stick after it hits the ground. Lanyards vary in size, which must be taken into account when selecting. Not every lanyard can be adjusted to fit a specific hand, but there are some, and buying poles with a lanyard of this type will obviously be better.

More primitive lanyards are not separated by hand, but are identical, which may result in some discomfort when using such sticks.

The accuracy of the trajectory of a stick with a universal lanyard also suffers. In more advanced models, a division into left and right appears. Professional lanyards are made taking into account the anatomical characteristics of the owner, they use special moisture-absorbing materials.

An extremely convenient solution is a removable lanyard, which can be unfastened from the stick at any time. This design allows you to save time when you need to answer a phone call, grab a drink, and in other similar situations.

The length of the lanyard also matters. In the case of a short strap, it is sometimes better to choose a shorter stick, since there simply will not be enough time to complete the full movement of the arm. In turn, with a long belt, it is also better to choose a longer stick.

Nordic walking poles are equipped with a pobedit tip, which is hard and durable. This tip is ideal for soft and slippery surfaces.

Separately, there are tips for walking on asphalt paths or dense earth. Typically, these shoe tips are removable and can be removed when not needed. They are made of rubber. Their function: to protect the hard tip of the stick itself, while providing additional shock absorption when walking.

Nordic, Finnish, Norwegian, Nordic and Scandinavian - these are all the names of race walking with poles, which were invented by skiers suffering from the lack of opportunity to train in the summer. As you already understand, the main distinguishing feature of such training is the use of special sticks - Nordics, thanks to which during the training not only the lower part of the body is tense, but also the upper part.

Nordic walking with poles, the benefits of which were proven back in the 80s, is popular today, as it has a beneficial effect on the human body. Moreover, you can engage in this sport at any age. Nordic walking classes are recommended for pensioners and people with respiratory diseases, osteochondrosis, osteoporosis and arthrosis. There are no serious contraindications to training, but if you have undergone surgery or suffer from chronic or infectious diseases, it is better to consult your doctor first.

Before starting classes, you need to watch video lessons on Nordic walking with poles and buy Nordics. To choose the best walking poles, you need to follow several recommendations.

Choosing the length of walking poles

The length of Nordic walking poles is one of the most important parameters. The fact is that Nordics that are too short or long cannot be used during training, so it is important to correctly calculate their length before purchasing.

There is a simple formula - a person’s height is multiplied by a factor of 0.66, and the resulting value is rounded up, since sports poles are made at intervals of 5 cm. Experts recommend multiplying by 0.68 - this is also correct. The fact is that the length of the sticks may depend on the following parameters:

• Beginners and people with health problems multiply height by 0.66 (health training);
• Professionals multiply height by 0.68 (sports training);
• Older people multiply by 0.72 (easiest workouts).

The thing is that, depending on the length of the poles, during exercise the elbow joint bends at a certain angle. The largest angle will create the minimum load.

Healthy! The formula used to calculate the height of Nordic walking poles is constantly changing. This is explained by the fact that more and more people are interested in this sporting activity, as a result of which European experts take a more detailed and serious approach to the issue of choosing sports equipment for classes.

If you are planning to purchase Nordics online, then in order not to make a mistake with the length of the products, it is better to choose telescopic poles, which can always be adjusted to the desired height. In addition to them, there are also fixed models. Let's talk in more detail about the varieties of Nordics.

Types of Walking Poles

When deciding how to choose the right poles for Nordic walking, you need to take into account the types of products. Today there are two categories of Nordics that differ in their characteristics.

Telescopic

Such poles can be adjusted not only based on your height, but also depending on the terrain on which you will walk. Telescopic models are compact, they can be folded and easily transported in a sports or regular bag.

In order for telescopic-type Nordics to withstand loads and not “loose”, they are equipped with special clamps. Therefore, models with more than 3 sections will be reliable and durable.

Folding sticks can be used by the whole family or to please friends. Anyone can quickly change the length of the product and try their hand at Nordic walking. It is worth noting that telescopic models are more suitable for beginners who have not yet decided what level of load suits them best.

Among the disadvantages of folding models, it is worth noting their heavy weight and cost. In addition, telescopic poles usually have a shorter service life compared to fixed Nordics.

Fixed

Fixed-type poles are more suitable for experienced walkers who train in a specific area, for example, on paved paths in a park near their home. The fact is that the length of such Nordics does not change, so they are chosen for a single user who clearly knows what loads are suitable for him.

Among the advantages of fixed products, it is worth highlighting their light weight, reliability and durability.

Nordics are made from various materials based on what, and their cost will depend.

Walking pole material

Today, race walking poles are made of high-strength aluminum alloys or composite materials (carbon). Carbon is characterized by high flexibility, elasticity and low weight. At the same time, it is stronger than steel. Due to the high cost of this material, it is used only as an additional reinforcing component.

Healthy! The more carbon a product contains, the more expensive it will be.

People suffering from excess weight are recommended to purchase poles with a high carbon content. The material absorbs vibrations well when walking on hard ground or asphalt. As a result, tension is relieved from the arms and upper shoulder girdle.

There are also combined models made of carbon and fiberglass.

What kind of handles should sticks have?

Nordic walking poles should be equipped with thin handles that fit easily in the palm of your hand. The handles are:

Plastic

They do not absorb moisture, which is inconvenient, since after 10 minutes of training the handles become slippery. In addition, plastic models are very hard and uncomfortable.

Cork

Unlike plastic analogues, they absorb moisture well. These handles are comfortable and pleasant to the touch. Among the disadvantages is the fragility of the cork, which over time begins to delaminate.

Rubber

This is the best choice. Rubber products absorb moisture well, they are elastic and fit comfortably in the palm. Professional Nordic models are usually equipped with such handles.

In addition, it is worth considering that the handles must be equipped with a lanyard (a special lock for the hands). The lanyard is convenient both during warm-up, when poles are not used, and during the training itself (very convenient when the Nordic has fallen out of your hand). It is best if the lanyard is made in the form of a fingerless glove. Such products are easily removed and also allow you to perform exercises correctly, in accordance with all the requirements of the training technique.

What should be the tips for sticks?

Conventional Nordic walking poles are equipped with an iron tip. The cheapest models have quick-wash nozzles. More expensive Nordics are equipped with two types of tips: a metal spike and a nozzle for walking on asphalt. “Asphalt” products are made of soft rubber, which reduces vibration.

Healthy! If you plan to walk in winter, ask the seller if there is an appropriate attachment for this.

The most expensive tips for Nordic walking poles are steel. The durable material improves traction and produces much less noise. This is especially important for those who are going to walk professionally. The strength of the tip determines the level of load that will be transferred to the tip during training.

Manufacturers

It is preferable to choose Nordics from well-known manufacturers; today the market leaders in this segment are the following companies: Exel, LEKI and Swix.

The Finnish company Exel became the founder of the Nordic Walking Federation. Carbon fiber Nordics are produced under this brand. This is the most convenient and durable equipment, with an almost lifetime guarantee.

Beginners will love LEKI products. Production is located in Germany, the second country in terms of the number of “walkers” with sticks. The company offers a fairly wide range of products, so even if you have never done Nordic walking, you will definitely pick up something from this line.

Swix is ​​located in Norway. The company specializes in producing the best cross-country skis.

If we talk about low price and good quality, then you should pay attention to Ergoforce products. The Taiwanese company specializes in telescopic walking poles that are suitable for people with a height of 154 to 206 cm.

In addition, there are: RealStick (Finnish company), Marko (Estonia) and Gabel (Italy).

In custody

In order not to make a mistake when choosing poles, try several different Nordic models. It is better not to make a purchase without a little experience in such activities. Before going to the store, it is better to attend at least a few training sessions and decide on the type of poles that will best suit you. Before choosing Scandinavian walking poles, a table of the main parameters of which is demonstrated in the article, evaluate how seriously you plan to engage in this relatively new sport.

Walking is the most natural and natural form of movement for humans. You can walk all year round and for as long as your health allows. Now in Russia, walking is gaining popularity, but not ordinary, but Scandinavian. In this article we will talk about this type of physical activity. We will also answer the most common question from beginners about how to choose poles for Nordic walking. So let's get started.

Definition

Nordic walking is walking using ski (mountain) poles. Sometimes it is called Finnish or Norwegian in honor of the peninsula of the same name. This physical activity uses the arms when walking, and if we consider the whole body, then 90% of the muscles of the body work. The support is distributed between the legs and the shoulder girdle.

History of appearance

This style of walking began to be actively promoted by the Finnish sports community in the 90s. Their main argument was that it involves additional muscles. Also, this physical activity allowed Finnish skiers to keep fit in the summer.

Now the whole world already knows (read below how to choose poles and master the technique). Amateur clubs are being created everywhere. The world association of this sport includes 25 countries. Negotiations are underway about Russia's entry into it.

Walking technique

We have already said that Nordic walking actively uses your arms. What other muscles work? Naturally, legs and abdominal muscles. But to use the latter, you need to engage your hips while walking, moving them left and right. The main thing is to go naturally, and in any case you will get the necessary load. While walking, move your foot smoothly from heel to toe. Your arms should be slightly bent at the elbows, but do not carry the sticks too far back. The body of the body needs to be slightly tilted forward. The extension of the right leg should be accompanied by the extension of the left hand with a stick, and vice versa. And, of course, you need to keep the rhythm. Appropriate music in your player can help with this. Slow contemplation will not bring any benefit.

Recently, the query “Nordic walking with poles for weight loss technique” has become very popular in search engines. It's worth making a clarification here. There is no special technique. Use the one we described above, and the weight will go away. In an hour of exercise you will burn about 400 calories. But to lose weight, it is important to follow two things: diet and systematic training. If you ignore these two rules, then you can forget about losing weight.

How to choose Nordic walking poles

This is a very important point, especially for beginners. Let's start with a description of the types of sticks.

Monolithic or telescopic?

The poles are monolithic (fixed height) and telescopic (height adjustable). The appropriate height can be calculated using the formula: your own height + the height of the sole of the shoe x 0.68.

What are they made of?

In such a matter as choosing and purchasing Nordic walking poles, it is important to pay attention to the material from which they are made. It can be aluminum, carbon or fiberglass with the addition of carbon. Aluminum poles are suitable for beginners and for rental. And avid walkers need durable, heavy-duty carbon poles.

About handles and lanyards

The material from which the handle on the stick is made should not irritate the skin. Cork is best suited for this - it does not cool in winter and does not heat up in hot weather.

A lanyard (strap) must be present on the handle of the stick for a tighter grip around the wrist. If you open your palm, then thanks to the lanyard the stick will remain in your hand. The size of the belt should be selected according to the size of your palm. It should not be too big and sag on the wrist. Also, do not forget about walking in winter when you are wearing gloves. A tight belt will simply squeeze your hand.

About the tips

There must be a hard metal spike at the end of the stick. This tip is universal: it is suitable for walking on snow, sand, grass and soil. Also, the kit must include a rubber tip for asphalt pavement.

For beginners

How to choose Nordic walking poles for a beginner? It's simple. Opt for aluminum. And it is better that the price is not high. Why? Firstly, the formula described above for determining the appropriate height may not work for everyone. Only after several lessons does the athlete find the optimal pole height for himself. In addition, the higher the poles, the greater the load. So it's better to start with the minimum height. Well, secondly, you may not like Nordic walking and you will stop doing it. Therefore, it is worth purchasing the most ordinary poles and not spending money on professional ones.

Advanced

Trained athletes already know the optimal load for themselves, so monolithic poles are suitable for them. When determining height, follow the above formula.

Contraindications

Nordic walking with poles is a sport accessible to everyone, and it has no contraindications. Even older people engage in this type of physical activity. And there is no such disease that would interfere with walking. In addition, you do not need special places for training. This can be done anywhere, even at home.

Conclusion

Now you know how to choose Nordic walking poles. Don't be lazy and exercise regularly. Systematic training will not only improve your appearance, but also improve your health.

Correctly selected length and material of Nordic walking poles will make the exercises more effective, fun and comfortable.

Exercising outdoors has a beneficial effect on human health, promotes weight loss, and strengthens the immune system. Exercising in a park or forest will help you relax, get rid of stress, and feel a surge of strength and energy. Nordic walking with poles is a sporting type of walking that can be practiced in nature, combining a pleasant walk with useful physical activity.

Walking with poles will help you effectively train all muscle groups. It is considered an excellent alternative to regular walking or running, as it forces not only the muscles of the legs to work, but also the muscles of the back, shoulders, abdomen, neck, and arms. At the same time, walking makes it possible to relieve the load from the spine; during training, it is transferred to special sticks. This feature is very important for people suffering from spinal diseases: radiculitis, osteochondrosis and others.

Nordic walking will be useful for older and overweight people. It allows you to get a full anaerobic load, without putting any strain on the knee joints. The most important equipment for Nordic walking is poles, the choice of which must be taken with full responsibility.

When choosing poles for walking, first of all you need to pay attention to their length. Too long or short poles will become a big hindrance during exercise, or even make it impossible to carry it out.

The length of Scandinavian poles is calculated using a formula in which height must be multiplied by 0.68. The resulting value corresponds to the recommended pole length; for accuracy it should be rounded, but not by more than 5 units.

Walking poles are either fixed or telescopic.

Telescopic Can be adjusted in height depending on the terrain or user height. These poles fold down to a compact size and can be easily transported in a sports or travel bag. They are equipped with a reliable lock that can withstand loads without losing the lock.

Folding poles will be a good guest option; if necessary, they can be given for temporary use to friends, relatives or acquaintances who want to try themselves in this sport. Telescopic poles usually have 2-3 sections, but poles with a large number of folds have also appeared on sale. It is worth considering that the fewer sections there are in a stick, the more reliable and durable it is.

Telescopic poles are suitable for beginners who have not yet mastered the technique and have not decided on a comfortable length of equipment. Experienced users may also find the folding design useful due to its compact size. The ability to adjust their height allows you to play your favorite sports on any terrain, transport them over long distances, or take them with you on vacation.

Fixed poles will be good for experienced users who conduct classes close to home on homogeneous terrain, for example, on paths in a park. The length of the fixed poles remains unchanged, so they need to be selected exactly according to height. Their design is simple, which means they are reliable and durable.

Which material is better?

Nordic walking poles are made from a variety of lightweight materials. The cheapest options are made from aluminum, and the more expensive ones from composite materials: fiberglass, carbon fiber, carbon fiber.

Rods made of aluminum alloy are suitable for use by beginners and amateurs; they are quite lightweight and have proven themselves well during operation. For long-term loads and professional use, it is better to give preference to more expensive poles with carbon fiber rods. They are lighter in weight and spring better.

It is the shaft of the stick that absorbs most of the shock load during Nordic walking, helping the athlete walk. The higher the carbon content in the shaft of the stick, the stronger and stiffer it will be. A full carbon rod is quite expensive, so it is used only for complex exercises with running and increased load.

The handles of Nordic walking poles should be thin and easily fit in the palm of your hand. The handle can be made of plastic, cork or rubber.

Plastic handles do not absorb moisture and after a while they become wet and slippery, causing them to slip out of the palm. They are also quite tough.

Cork handles are more optimal; unlike plastic handles, they absorb sweat well, and they are also natural and pleasant to the touch. But the cork is short-lived and over time can lose its appearance and peel off.

Rubber handles are the most optimal, they absorb sweat well, are durable, elastic and absolutely non-slippery. Professional pole models are usually equipped with such handles.

The handle must be equipped with a lanyard - a special fastening for the hand, which allows you to return the stick back to your palm when walking when you release it. On inexpensive models, the lanyards are made in the form of a loop and are not very comfortable when walking. It is best for the lanyard to be in the form of a fingerless glove, easy to remove and pleasant to the touch. The lanyard allows you to perform the technique correctly and securely fix your hand on the handle.

Good walking poles should be equipped with two types of tips: a metal spike and an attachment for walking on asphalt. The asphalt tip is made of soft rubber and is necessary to reduce vibration.

Metal tips must be made of durable materials, because they bear the entire brunt of the load while walking.

Expert advice! Before purchasing walking poles, you should try out several different models. You should not make a purchase without walking experience. After several training sessions, you will understand which characteristics are most important to you, feel the difference and select the most comfortable option that meets your individual requirements.