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Scandinavian walking with sticks for weight loss, technique and contraindications. Scandinavian walking, technique





Scandinavian walking is progressive andIt is a modern sport that is gaining popularity in Russia. Many experts call it a worthy alternative to ordinary walking or running. Fitness instructors note his benefit that this version of physical activity allows you to use almost all muscle groups and, in addition to losing weight, has a strengthening effect on the spine, joints and the body as a whole.







Scandinavian walking: the history of origin



In the world of Scandinavian walking or walking with sticksgained wide popularity at the end of the 20th century. The methodology was based on the options for summer training of Finnish skiers, aimed at maintaining the tone and the necessary sports form in between the seasons of active competitions. Benefits for athletes and ordinary people is evident from the Scandinavian walk.



The first courses that teach the rules and principlesScandinavian walk of all comers, was organized in 1997 in Finland. Feedback from users about the methodology was so optimistic and enthusiastic that a year later the whole world was overwhelmed by a craze for the newfangled sport. In 2000, fans of the methodology even created their own association and opened a headquarters in the city of Vantaa. At first, the members of the association were only three European states, and today their number has exceeded 20.




Scandinavian walking: features






  • This type of training refers to cardio andhelps to strengthen the heart muscle, reduce weight and overall health of the body. Due to the use of special sticks, the load on the joints of the legs and the lumbar region is reduced. As a result, people are less tired and do not feel broken even after a long distance trip.




  • The technique helps to develop endurance, reducesstress and allows you to cope with the depressed state. Those who regularly engage in Scandinavian walking, blood supply to internal organs significantly improves, the probability of occurrence of ischemic disease almost completely disappears and the functioning of the cardiovascular system comes to normal.




  • After training, blood is stabilized.pressure and the sugar level is normalized, muscle tension and spasms pass, pain syndrome disappears in any vertebral part and coordination of movements is noticeably improved. Blood supply to the brain is greatly increased and the natural metabolism is accelerated. Calories burn much more actively than with any other types of walking and excess weight goes away quickly enough.




  • The support for the sticks in the course of classes allows withouttension to keep your back very straight, without overloading the spinal column. The muscular corset is formed more efficiently and the intervertebral discs are not subjected to excessive compression and deformation. As a result, the nutrition of the cartilaginous tissue covering the joint surface is markedly improved.




  • During training, work both the lower and upper parts of the body. Approximately 90% of the muscles of the whole organism receive the necessary load, which can not be provided by swimming, running, training machines or a bicycle.



In what cases is the procedure recommended?




  • uncomplicated diseases of the respiratory system


  • overweight


  • disorders in the musculoskeletal system


  • problems of the cardiovascular system


  • chronic insomnia


  • recently transferred non-cavitary operations






Scandinavian walking: contraindications



People suffering from complicated heart diseasesand lungs, you should always consult with your doctor before you start training. In acute viral diseases (acute respiratory viral infection, influenza, etc.), and also after operations in the abdominal cavity this kind of physical activity is strictly prohibited.



Contraindications for health reasons




  • hypertonic crisis


  • exacerbation of chronic diseases of varying severity


  • infectious diseases, accompanied by various pain syndromes and a sharp increase in temperature


  • decompensation of internal organs


  • cardiac or respiratory failure


  • angina pectoris


  • acute and lethargic inflammation in the musculoskeletal system


  • severe forms of thrombophlebitis and diabetes mellitus


  • degenerative changes in the spine and joints of the lower extremities






Scandinavian walking technique









  1. The movements in Scandinavian walking are somewhat similar to those of skiers. First forward go simultaneously left arm and right leg, and then left leg and right arm.


  2. The back is clearly straightened and fixed in this position throughout the session.


  3. The leg is initially placed on the heel, and then shifts to the sock.


  4. The hand is compressed on the stick at the moment of movement directed forward, and is slightly unclamped when the stick is pulled back.


  5. The steps are uniform, and the pace - does not cause dyspnea. At first, 20 minutes are enough for training, then this time can be gradually increased.


  6. Particular attention should be given to breathing. Inhale and exhale alternate according to the following scheme: for the first 2 steps inhale through the nose, for the next 2 breath out deeply through the mouth. At an intensive pace of walking, go to the breath only with your mouth.


  7. The optimal mode for the averagehalf-hour sessions are considered three times a week. You can walk absolutely everywhere, but the best results are achieved by walking outdoors over a complex, rugged landscape.



If you want to accelerate the process of losing weight, there ismeaning to combine training with dietary diet. A suitable menu for each day and a description of the correct nutrition that promotes weight loss, you will find here.



How to walk with sticks correctly: useful tips




  • During walking, the lower limbs are not completely straightened. With slightly bent legs, the load increases, the body expends more energy and, accordingly, burns significantly more calories.


  • At the moment of rolling the foot from the heel to the toe, the foot should fully step on the ground, without hanging in the air.


  • Hands should be slightly bent at the elbows, not winding at the far back.


  • Keep the sticks as close to the body as possible. Then to push off from the earth will be much easier.






Scandinavian walking: warm-up







Each lesson is recommended to begin with a full workout, consisting of several simple exercises. It will help warm up muscles, activate blood flow and prepare the body for the upcoming load.




  1. Stand up straight. Stick take your hands by the ends and lift over yourself. Slowly bend the whole body to the right side, then return to the starting position and make a slope to the left. Run 2 approaches 10 times.


  2. Right leg put forward, hands off forBack and bend down, trying to touch the forehead of the knee. Straighten and make a deep slope backward, hands stretch out in front of you. Then change your foot and repeat the movement. Do 15 times per foot.


  3. Take the sticks in their hands and lean on them in such a way that the sharp ends are behind the body. Deeply sit down, then return to the starting position. Repeat from 10 to 20 times.


  4. Lean on one stick and bend the right leg. Hold your arm around your ankle and try to pull it as close as possible to your buttocks. Lock the position for 10-15 seconds, then do the same with the other foot. In total, perform 15 exercises per foot.


  5. Take the sticks in your hands and lift them to the level of your shoulders. Slowly pull back and stretch as high as possible. When the muscle tension becomes palpable, lower your arms. Repeat 15-20 times.






Scandinavian walking: picking up sticks



The only sports equipment that is needed forScandinavian walking, these are sticks that look like ski, but smaller in length. They are usually made of hard composite materials, aluminum or lightweight carbon fiber. On the handles are attached special elastic straps, thanks to which the stick does not need to be too tightly squeezed. The lower tip is made of high-strength and solid studded metal. Due to this small attribute, the walker without any problems will be able to push off even from the ice. For comfortable movement on asphalt, pavement or concrete paths, the rims of the spike are protected by dense, non-slip rubber lugs.



What to consider when choosing a stick




  • The length of the stick is selected in accordance with the growthrights. The calculation is made by the formula: user's growth × 0.68. If the stick is too long or too short a load will be distributed unevenly and training will not bring the desired result.


  • The handle is comfortable and pleasant to the touch, clearly lies in the palm of your hand and does not rub your skin.


  • Strap of soft, elastic fabric or leatherdensely supports the hand, without squeezing the joint and not interfering with normal blood circulation. The loop clearly sits on the wrist and allows the stick to move freely and naturally to the pace of the walker.



If a stick of suitable length could not be found,you can buy telescopic, although its price will be slightly higher. It extends to different lengths and is corrected directly for the individual growth of the person and his addition.






Scandinavian walking: a video guide



In this video Scandinavian walking and its techniqueshown and described in great detail and accessible. Following simple recommendations on the video, the original and effective type of physical activity will quickly master even a beginner, very far from sports exercises.








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