The Scandinavian walking with sticks: technology of walking for beginners

Caring for the health, we usually glance towards gyms or pools. But there are many other ways to support themselves in shape, and many of them do not demand any superefforts. For certain you saw on streets of the people who are vigorously walking with the sticks similar on ski. It is not an empty entertainment, but full-fledged activity therefore there is a sense to understand what is it — the Scandinavian walking and that it as a result gives to an organism.

Doctors note that such type of loadings is suitable both for rehabilitation, and for daily occupations. This equipment has big improving action which is shown in the following:

1. Work of heart and vessels improves, blood supply is normalized (and it prevents appearance of ischemia).
2. High energy consumption involves regulation of a metabolism.
3. At regular trainings pressure and level of sugar return to normal.
4. Becomes the best and brain blood supply that is relevant for aged people.
5. Spasms of muscles disappear, backbone pain ceases — about 90% of muscles (both top, and lower departments) are involved.
6. During walks, excess calories are burned, the general endurance increases.
7. Working with coordination of movements, it is possible to recover from an injury, to work over coordination or at all to forget about problems with a musculoskeletal system.
8. Regular drivings reduce stress and help to get rid of the first symptoms of a depression.

As you can see, the list is impressive, besides effect really complex. It is no wonder that many try to start trainings immediately. But you should not hurry — even before purchase of sticks it is necessary to visit the attending physician and to consult to him about future loadings.

Important! Similar loadings force to revise the power supply circuit. Fat and too spicy food is excluded from the menu, it is replaced proteinaceous naturprodukty.

The therapist, the orthopedist or the traumatologist can recommend such walks as the Scandinavian walking with sticks, having only correlated advantage and possible harm in each case, especially if the program for elderly people is selected.

Good will be received from experts if there are such problems with health as:

• arthrosis or osteoporosis;
• vegetososudisty dystonia;
• partial dysfunction of joints;
• orthopedic deviations;
• osteochondrosis.

Doctors know that similar loadings help to cope also with chronic fatigue and neurosises, not to mention insomnia. The walks which are in the plan of rehabilitation after the following complications will be more sparing:

• injuries of a backbone or surgery in the skeletal and muscular device;
• pulmonary diseases;
• heart attack.

In similar cases it is necessary to remember councils of the attending physician and not to increase rates of trainings — the excessive eagerness can do more harm, than advantage. Therefore treat skis seriously.

Whether you know? Other name of this equipment — the Finnish walking. Really, the first local skiers who tried not to lose a form during the summer began to practice its. The method came into the view of trainers from other countries even before war.

Any sport including so peculiar, demands competent selection of equipment. The main task for the beginner — how to choose suitable sticks for the Scandinavian walking and to guess their length. Going to sport shop, you have to know about some moments:

1. Regular ski pushers will not approach — for such purposes special products from aluminum, an easy coal plastic or other composites are necessary.
2. Check completeness. At a bottom surely there is a firm thorn with a replaceable rubber tip (it is put on in warm season).
3. The handle — soft to the touch and strictly put on a tube. If it in shop began to play in a hand, it is better to put such product aside.
4. Estimate a thong and the glove keeping on it. Having put on them hands, be convinced that they do not press, and the belt allows to lower freely a handle and to lean on it without feeling of strong return.
5. At last, growth factor. All sticks offered in shops belong to two types — fixed or telescopic. The second it is more preferable meaning that they can always be adjusted on height.

Learn more about advantage and the correct technology of squats, push-ups, races (a trot, on short and long distances), exercises on a fitball.

To calculate the necessary height not and it is difficult: the human height is multiplied on the necessary coefficient. Its value depends on extent of preparation and the general condition of an organism:

1. For the beginner or the person at a rehabilitation stage this figure will make 0.66 (that is, with a growth in 175 cm the stick 115.5 high is necessary).
2. More trained are guided by 0.68.
3. People, healthy and accustomed to loadings, can multiply the data on 0.7.

Important! Derogation from optimum height is allowed small (up to 2 cm). For these reasons you should not take the telescopic stick which is able second-hand — fastenings can be loosened by order.

Often these data are specified in recipes or medical cards that facilitates search.

There are no special restrictions on weight — modern materials are calculated on work with big loadings. The main thing that the stick was convenient and easy (and it is not such and a trifle during rehabilitation).

The shell is bought, mood vigorous, it is possible to start.

You do not hurry to cover long distances at once — the Scandinavian walking demands competent warm-up, however, as well as any other technology of walking for improvement or weight loss. The complex of simple exercises will help to prepare an organism for the subsequent loadings. These simple receptions:

1. Begin with rises on tiptoe. 3 seconds with descent to foot.
2. Then accurately jump from a leg on a leg, gradually passing to both.
3. Alternately pull hands forward and back.
4. Having made broad attack forward, rock in different directions, holding hands as a counterbalance. Repeat approach, having replaced a leg.
5. Having taken sticks, place them for a back, having undertaken the ends palms. Turns all case follow (to the left and to the right).
6. Pull hands over the head, lifting over it sticks. At once begin inclinations in different directions.
7. Then there is carrying out: sticks are taken in palms, hands last as much as possible forward then press them to the case. Having accepted a starting position, push requisite up (as though it is a bar).
8. Taking out sticks for a back, you hold hands a little divorced, pushing them on the maximum height.
9. The product remains behind the back in vertical position, one hand holds the top end, the second — lower. Try to pull a shell up to that time until the lower hand begins to give resistance. Replace hands.
10. Having exposed sticks on width of shoulders, lean on them. One leg is extended (go into a heel), and the second is bent in a knee. Having felt tension, slightly to a popruzhinta also replace a leg. Back and waist at the same time straight lines.
11. The case is taken out forward at right angle, sticks are exposed forward and as it is possible further. Having leaned on them, carefully cave in.
12. Then both levers are put directly to a floor, take away them back, imitating a push. Waves are followed by superficial squats.
13. The movement of the loaded hands with the anticourse according to the scheme wave squat.
14. Warm-up approaches the end. It is necessary to poprisedat with a support on sticks (the first series — they are taken out forward whereas at repetition they are held behind).
15. Final approach: one hand holds a support, and take the second a leg, unilateral with it, which it is careful, for an ankle, tighten to a buttock. At most 15 seconds — and repetition on other party.

Whether you know? In the mid-sixties unusual walking began to be used at the Finnish schools — at first as a part of occupations in various sections, and then and as an element of basic lessons of a physical education.

The set is quite saturated, especially if to consider that each of the listed receptions should be done at least 8 times. Let's note that it is the general program which can be corrected depending on the state of health, age or rates of rehabilitation of the beginner.

Prepare that it is necessary to develop the necessary bearing and gait, without forgetting to control a condition of an organism at the same time. Only this way it is possible to take an effect maximum from walks.

Important! The swing and amplitude of steps are broader, the muscles are studied better. Having faced unpleasant feelings in the form of delayed onset muscle soreness, it is better to moderate the course and even to take a break, having measured pulse and having a little had a rest.

The Scandinavian walking in practice begins with development of elements, namely as it is correct to go and measuredly to breathe. But we will begin with other, not less important point.

1. The hand is passed throughout a glove.
2. The loop strictly is fixed to the handle (though the wrist should not be pressed or go freely in a glove).
3. Having convinced that sticks will not drop out of hands, you hold them in parallel and freely, not strongly pressing on them. Hands at the same time are a little relaxed. It is not necessary to worry: the wide grasp of a thumb will hold a support.

For want of habit can seem that ski aims to drop out, but after couple of trial campaigns on the house you are convinced that in practice everything is much simpler and more convenient.

For walking on rigid surfaces the rubber tips which are not giving tough return in a palm are put on.

Everything begins with what hands slightly bend in elbows and move up and down, making a start a stick.

For those who at least once dealt with skis all this is familiar. And here for beginners there is one complexity: not at all it turns out to seize correctly the moment when hands can be replaced.

But you should not despair: having felt that the upper hand is raised against a corner about 45 °C, just remove lower (it at this moment is at the level of a basin).

1. Both stand on start directly though legs are a little relaxed.
2. Then under the influence of a push one of them kind of rolls down forward (the weight is displaced from a heel on small pillows, then on fingers).
3. Having felt after that full contact of a leg with a surface, immediately you transfer the second leg, along with it taking out a stick on the necessary party.
4. Further all according to the same scheme: a step on a heel — fingers — a full support — change of a leg.
5. All this time a back is tried to be held directly, without bending a backbone.

With the last point sometimes there are difficulties. In such cases, usually for elderly people, the classical technique of clean Scandinavian walking with sticks is a little softened — it is possible to reduce speed and not to subject problem sites to maximum loads.

Whether you know? The first special sticks of an industrial sample appeared not so long ago — in 1997. These products set some kind of standard — before both fans, and the pro improved the shells by the forces.

Many somehow miss this moment, but also it is important for success of occupations.

Optimum sequence of a breath and exhalation is as follows: after the first two steps inhale through a nose, and from the following 3–4 there is already strong exhalation a mouth.

Having accustomed with a walking step and having come to more serious speed, begin to breathe only through a mouth (otherwise it is easy to bring down breath that immediately will affect blood supply).

And here pulse — business especially individual. It is simple to calculate its frequency: the hand of 15 seconds is held on a wrist (beam artery) or a neck (sleepy). Having multiplied the received number by 4, you will be able to estimate the condition. Any doctor or the trainer knows that for each type of activity there is the maximum threshold of pulse which depends also on age. Too it is easy to calculate it — in a case with walking from 220 the figure equal is taken away I will increase. It will also be the maximum allowed indicator. To receive optimum figures for occupations, the received number is multiplied on 0.5 and 0.75. Between the received values there will also be a suitable range of warm reductions.

Important! Do not forget also about the size of arterial blood pressure. Right after walk it can increase by 25–40 units. Having checked it in 45 minutes, you are convinced that figures reached norm. If they and remained overestimated — there is a sense to see a doctor.

Example: the beginner at the age of 40 years. Its limit makes 180 blows (220–40). It is possible to start a training if pulse not less than 90 (180 x 0.5) and does not exceed 120 (180 x 0.75) blows in a minute.

From the beginning of intensive occupations the lower threshold will increase (approximately on 8-10 blows in a week).

Even at so useful method as the Scandinavian walking, there are direct contraindications. The people suffering from should refuse walks and trainings:

• stenocardias;
• inflammations of skeletal and muscular department;
• insufficiency (warm or respiratory);
• infectious diseases with background pains and the increased temperature;
• irreversible changes in area of a backbone or joints of legs;
• diabetes in a severe form;
• tromoboflebit;
• failures (on science — a decompensation) in work of internals.

If not so long ago operation was performed, then you should not hurry with occupations too — seams have to drag on, and the affected bodies — to come to functional norm.

To deliver to the technician already from the first driving it turns out not at all. Do not despair — everything will turn out. Just at the beginning of the trainings try not to take big speed, and look narrowly at how swings and where at the same time hands, legs and feet move are carried out.

Whether you know? It is known that in the 19th century the Austrian empress Elizabeth practiced something similar — she was hurt by knees, and doctors advised to go with special sticks which unloaded joints a little. But that there was an isolated case, and further the idea was forgotten for many years.

1. Turn by all building when raising a hand for swing by a stick (it has to remain direct).
2. Too free foot (ideally it does not dangle on the parties).
3. Support on a stick only a brush whereas it is necessary to press an elbow, thereby loading all hand.
4. Too free behavior of sticks behind the back, most often them is crossed (whereas it is necessary to hold them in parallel).
5. One-way traffic. Such amble to anything — in walking with a support a hand moves along with an opposite leg.
6. Mistakes with selection of footwear. The rigid sole and too dense material are excluded (legs will simply choke).
7. For the most impatient we will remind and that special sticks are necessary — the first tube will not approach. Such products will be not only are useless, but also are dangerous: in the absence of a thorn from below the stick will be turned, and the risk of falling is very high.

1. In 3–4 hours prior to an exit it is necessary to eat densely. It is better to facilitate meals, closer on time, having had a bite banana or apple.
2. Pick up clothes for a season, having preferred products from natural fabric. In cool time surely put on in several layers (that the body breathed) — for example, a t-shirt with a sweatshirt over it. Here it is better than steam of easy things, than one thick.
3. Put on two pairs of not too free, but also not close socks — so you will not earn callosities.
4. From footwear sneakers with a high heel will approach (more strictly), it is obligatory on springing, but quite rigid sole. Also the drawing on it which is responsible for a hitch is important.
5. Increase the pace gradually, after a while having reached three half-hour trainings a week. One hour a day (plus warm-up) is already the top class.
6. It is desirable for elderly people to begin with joint voyages: the conductor will help in case of need.
7. To dump excess kilograms, it is possible to come to the cross-country terrain, having put on a weighty backpack a back (but it should not delay a back).
8. Having felt thirst, it is possible to drink a little water. Pay attention — drinks do small and with an interval. If to drink greedily, immediately there will be an unnecessary weight in a stomach.
9. Having come back home, hold off tea or coffee — a couple of hours such stimulators it is better not to take the first. In exchange drink waters.
10. For weight loss it is better before each walk and after it to rise on scales. Having seen minus, fill this loss of balance with water. It is quite good if you can calculate approximately an exit of calories — then at once p