Nordic Walking für Anfänger: Die besten Tipps für den Einstieg

Nordic walking - for many people it's just a leisurely stroll with poles, but that's far from the case. This sport offers a full-body workout that's perfect for beginners and ambitious athletes alike. What makes Nordic walking so special? It combines the gentle movement of hiking with a powerful technique that uses up to 90% of the muscles and is therefore much more than just "walking".

This article shows you what makes Nordic Walking unique, why it is an ideal fitness program and how you can optimally integrate it into your everyday life.

What is Nordic Walking?

Nordic walking is a sport that combines walking with special poles . These poles are used actively to involve the upper body in the movement, which results in significantly higher energy consumption and improved posture compared to normal walking.

Nordic walking has its origins in cross-country skiing training. The technique was developed to provide cross-country skiers with effective endurance training all year round during the summer months. Today, Nordic walking has become one of the most popular sports in the world - and for good reason!

The Benefits of Nordic Walking

Nordic walking is not only easy to learn, but it also offers numerous health benefits. Here are some of the key reasons why Nordic walking is so effective:

full-body workout

By using the poles, you not only train your legs , but also your arms , shoulders and torso intensively. In contrast to normal walking or jogging, up to 90% of your entire musculature is used. This means that you not only improve your endurance , but also build strength and improve your posture .

Gentle on the joints

Compared to running or jogging, Nordic walking is much easier on the joints, as the impact of each step is cushioned by the poles. This makes Nordic walking an ideal sport for people with joint problems , who are overweight , or for those who want to get back into sport after an injury.

Increased calorie burning

An often underestimated benefit of Nordic walking is the increased calorie burning . Due to the additional work of the arms and upper body, the body burns up to 46% more calories than with normal walking. So if you want to lose weight or simply get fitter, Nordic walking is an effective solution.

improving cardiovascular health

Nordic walking is an excellent way to improve cardiovascular health . It brings the pulse to a moderate level, strengthens the heart and promotes blood circulation . Regular exercise can therefore reduce the risk of cardiovascular disease .

stress reduction and mental recovery

Nordic walking often takes place in nature - forests, parks, on the beach or in the mountains. The combination of exercise, fresh air and the calming environment helps to clear the head , reduce stress and promote mental health . Walking in nature is an excellent way to leave everyday stress behind and relax.

The correct technique for Nordic Walking

The key to effective Nordic walking is proper technique . It is easy to learn but crucial to get the full benefit from the sport. The main components of the technique are:

posture

• Make sure you have an upright posture . Your back should be straight and your shoulders loose and relaxed.

• Look forward, not down, and keep your head upright.

arm deployment

• The arms are actively used when Nordic walking. Swing them back and forth in a wide arc.

• The elbow remains slightly bent and the movement of the arms supports the walking step.

• Use the poles in a diagonal rhythm – when the right foot goes forward, the left pole is placed forward and vice versa.

foot technique

• Place your foot on the heel first and roll over the ball of your foot.

• Your steps should be longer than when walking normally, but without exaggeration – the gait should feel natural .

use of the pole

• The use of poles is the heart of Nordic walking. Place the poles slightly behind you and actively push yourself forward.

• The poles should be tilted backwards at an angle of about 45 degrees .

• Press the stick firmly into the ground and open your hand slightly as you swing the stick backwards. This relieves pressure on your joints and promotes a natural arm movement.

The right equipment for Nordic Walking

The right equipment is crucial for a successful Nordic Walking experience:

• Nordic walking poles : Make sure the poles are the right length. As a rule of thumb: height x 0.66 = pole length.

• Comfortable sports shoes : Choose breathable and well-cushioned shoes with a good grip to be safe on any terrain.

• Breathable clothing : Wear clothing that wicks away moisture and keeps you warm or cool depending on the weather.

Integrate Nordic Walking into your training plan

Nordic walking can be easily integrated into any training plan . It is suitable both as a standalone sport and as a supplement to other forms of training:

• Endurance training : Use Nordic walking as a gentle way to improve your fitness . Beginners should walk for 30-45 minutes , while advanced athletes can walk for up to 90 minutes or longer.

• Interval training : To increase your heart rate and increase fat burning, alternate between fast and slow segments.

• Recovery day : After intensive strength or endurance training sessions, you can use Nordic walking as active regeneration to gently move your body and loosen your muscles.

Frequently Asked Questions (FAQ) about Nordic Walking

Who is Nordic Walking suitable for?

Nordic walking is a sport that is suitable for all ages and fitness levels . It can be practiced by both beginners and advanced athletes.

How long should you practice Nordic walking?

For beginners, a 30-minute session 2-3 times a week is enough. Advanced users can increase the duration to 60-90 minutes .

How is Nordic walking different from normal walking?

When Nordic walking, the use of poles activates additional muscle groups, especially in the upper body , making it a more intensive full-body workout.

Can I use Nordic walking to lose weight?

Yes, due to the increased calorie consumption , Nordic walking is an effective method to lose weight and strengthen muscles at the same time.

Conclusion: Nordic Walking – Your key to more fitness and well-being

Nordic walking is much more than just a leisurely pastime . It offers a comprehensive workout that promotes endurance, strength, flexibility and coordination. Whether you want to improve your fitness , lose weight or just be active in the fresh air - Nordic walking is the perfect sport for you.

With the right technique and regular practice, you will quickly feel the positive effects: better posture , more energy in everyday life and a noticeable improvement in fitness . Start now and discover the benefits of this versatile sport!