>> > You can find the full programme of video introductions to Nordic walking on the website of the NGO Sikana. Thanks to Jean-Bernard Sibour and Jocelyne Julien from our affiliated association Marche Ta Forme!
Course of a session :
A Nordic Walking session is shorter than a traditional hike, lasting between 1.5 and 2 hours.
Each session is structured similarly:
Muscle and joint warm-up (10 minutes)
Progressive start and actual Nordic Walking with some muscle-strengthening exercises (1-1,5 hours)
Stretching and recovery (10-15 minutes)
Advantages of this discipline
Involves every muscle in the body: thanks to the poles, both upper (arms, pectorals, abdominals, etc.) and lower (thighs, calves, etc.) muscles are involved.
- Greater breathing and oxygenation of the body: +60% compared to regular walking
- An ally in the weight loss process: fat is burned more efficiently.
- Bone strengthening through vibration.
Components: mixture of fiberglass and carbon.
They must be: solid, flexible and comfortable single-stranded poles
Depends on the height of the walker.
Ideal length: the walker’s height (in cm) x 0,70
The length can also be estimated more roughly: height - 50 cm.
In practice, beginners should choose poles that reach just below the elbow when the arm is bent.
The more athletic walker should choose a slightly longer pole to increase speed.
They depend on the surface you're practising on (soil, hard ground, grass, etc.).
The wrist strap
It is essential as it allows the hand to be open and to extend the thrust and make it as effective as possible.
It makes it easier to control the stick.
Choose them according to the terrain: running shoes, low-cut hiking shoes, hiking boots, etc.