Why use Total Body Walking Poles?
The answer to that is simple, it’s better for you than regular walking.
We all know that regular walking is great for our cardiovascular fitness, weight management, lower-body muscular endurance and our mental well-being.
Adding a pair of poles greatly enhances all those benefits. Regular walking uses approximately 75% of our muscles. TBW walking increases that by about 20% because of the introduction on incorporating the upper-body muscle groups. Not just the arms, but the large muscle groups of the back (Latissimus Dorsi and Trapezius).
Speed can be increased without the feeling of putting in a lot more effort. The result is a greater training affect, more calories burned and increased muscular activity.
Regular walking obviously incorporates the muscles in the lower body which helps with keeping the bones strong in the legs and pelvic area. Adding poles, results in the same benefits to the upper body.
Pole walking takes the pressure off the joints. Individuals with knee and back problems often find that sharing the load through the upper body takes the pressure off the lower body joints. And a study by researchers at Stanford and the University of Florida showed that walking with poles reduced stress at the knee joint by about 30% compared to strolling without them.
Technique is a key factor to ensuring the results are effective. You will often see people walking with poles, but they are using them simply as a balance aid and in some cases an accessory.
There needs to be a certain amount of pressure put through the pole to gain a training effect. You must have correct posture to ensure the arm swing is effective and to open the chest, resulting in better breathing. Foot placement can make a huge difference in speed as well as posture.
Over the years the teaching technique has evolved. The original technique was based on out of season cross country skiing. A strap had to be used with a throw away and hand release technique encouraged.
It has now been found that better results are achieved if a light grip is maintained throughout the arm swing (from beginning to end). A more natural arm swing is encouraged.
Walking poles have evolved with the inclusion of non-strapped versions with ergonomic handles, Total Body Walking (TBW) poles. Using these poles have resulted in more upper-body engagement and a better total body walking (TBW) experience as they enable the light grip outlined above & remove many of the harder to master elements of pole walking.
There are many videos demonstrating Nordic Walking technique (some better than others), but I highly recommend face to face training if you have a local group near you. It is important you are observed and given feedback to get the most out of your Nordic Walking experience as it can be adapted from rehab to challenge walking.
If you are interested in becoming a WALX TBW Instructor, you can now access one day, face to face, training to master the latest techniques & exercise programmes. More and more people want to learn how to walk with poles for a variety of reasons.
It is not an activity designed for the elderly and inactive. TBW Walking poles are not a walking aid they are an affordable, portable piece of training equipment.
The message is getting out there; fitter and more athletic members of the public are keen to join in the Nordic Walking Evolution.
Denise Page
WALX Coast and Country