Running has always been a part of many cardio workouts and early
morning races. Whether training for a marathon, interval sprints or a
casual jog, running is how we complete or start our workout. However,
did we ever take a minute to stop and justify if this form of exercise
was the best for maintaining a healthy body weight, increasing aerobic
fitness and decreasing the risk of cardiovascular disease?
Well, running does achieve all of those healthy goals but the injuries and effect of the consistent impact greatly increases chronic pain and muscle overuse. Many runners have issues concerning their knees, ankles, hips and joints from consistently running. A study conducted by Young-Hoo Kwon, Lori R. Bolt and Jaekun Shim from the Ball State University, Muncie, Indiana, USA, showcased the Mechanics of Pole Running in subjects with chronic knee problems.
After conducting a focus group, the data revealed that using Nordic Walking poles significantly reduced the knee stress during the swing phase and significantly increased the maximum hypertension of the hip. The force of your foot hitting the pavement is what causes muscle, joint and bone strain. Using poles to propel yourself forward decreases the foot to ground interaction which not only allows you to move faster from the push off but relieve the impact.
Whether you are an athlete or just a casual exerciser, it is important to be safe and decrease your risk of injury. Utilizing poles in your walking routine allows not only more calories burned in a shorter time, but also the stress on your body to be greatly decreased.
Now that we have convinced you to switch in your running routine for a new Nordic Walking workout, learn the WHY behind exercise warm up.
When we finally feel that sense of motivation to exercise, we usually jump right into a workout before that feeling is gone. However, holding back our eagerness to walk, jog, dance and anything else you can think of, until after you warm up will prove much more beneficial.
Exercising affects your muscles and cardiovascular system. Stated in the Nordic Walking Magazine, the skeletal muscles at rest only receive around fifteen percent of the total blood flow. This is unlike the major organs such as your intestines, liver and brain, which receive the rest of the blood flow. When you exercise your body switches and provides around eighty percent of the total blood flow to the muscles.
According to Nordic Walking Magazine, participating in a warm up prior to strenuous exercise is an important precautionary step that can prevent potentially dangerous cardiac abnormalities. Warming up for five minutes is plenty of time for the body to switch blood flow from the major organs to the skeletal muscles, lungs, skin and heart. In addition to allowing your body time to work out you are also drastically decreasing the risk of injury because your skeletal muscles become more pliable.
Stated in Nordic Walking magazine is a great example of a Nordic Walking warm up which begins with a five minute walk without using the Nordic walking poles, which can just be held horizontally behind you. The benefit of warming up without poles is the ability to focus on how your foot is rolling off the pavement, straightening your posture and perfecting your walking technique. Once you feel your body is ready to begin, gradually increase your walking pace and incorporate the poles into the routine.
I'm Done, I'm Exhausted- Why Do I Need to Cool Down?
As your workout comes to an end your mind is most likely filled with the thought of a cold shower, clean clothes, happiness and collapsing on the living room floor. Although those are all great ideas, they may not be the most beneficial to your body after vigorous activity.
Just as warming up prior to exercising is important, so is the cool down. According to the Nordic Walking Magazine, your legs act as "partner-pumps" during Nordic Walking which keep your blood flowing efficiently between your upper and lower body. When you stop exercise suddenly your muscles have no need to pump this way therefore the blood is slowing its way to the heart.
If you have ever sprinted to the finish line and then stopped to bend over to catch your breath you may feel light headed or even faint. If you simply gradually decrease your speed after the finish line you are able to cool your body down and allow the blood and muscles to adjust to your new speed.
Unlike warming up, your body after cool down is ready to be stretched. Stretching prior to the exercise is not as beneficial because your muscles are not warmed up. Gently holding stretches or doing light Pilates with and without the Nordic Poles will help your body cool down and relax into the stretch.
Try incorporating a Nordic Walking workout with a warm up and cool down.
Well, running does achieve all of those healthy goals but the injuries and effect of the consistent impact greatly increases chronic pain and muscle overuse. Many runners have issues concerning their knees, ankles, hips and joints from consistently running. A study conducted by Young-Hoo Kwon, Lori R. Bolt and Jaekun Shim from the Ball State University, Muncie, Indiana, USA, showcased the Mechanics of Pole Running in subjects with chronic knee problems.
After conducting a focus group, the data revealed that using Nordic Walking poles significantly reduced the knee stress during the swing phase and significantly increased the maximum hypertension of the hip. The force of your foot hitting the pavement is what causes muscle, joint and bone strain. Using poles to propel yourself forward decreases the foot to ground interaction which not only allows you to move faster from the push off but relieve the impact.
Whether you are an athlete or just a casual exerciser, it is important to be safe and decrease your risk of injury. Utilizing poles in your walking routine allows not only more calories burned in a shorter time, but also the stress on your body to be greatly decreased.
Now that we have convinced you to switch in your running routine for a new Nordic Walking workout, learn the WHY behind exercise warm up.
When we finally feel that sense of motivation to exercise, we usually jump right into a workout before that feeling is gone. However, holding back our eagerness to walk, jog, dance and anything else you can think of, until after you warm up will prove much more beneficial.
Exercising affects your muscles and cardiovascular system. Stated in the Nordic Walking Magazine, the skeletal muscles at rest only receive around fifteen percent of the total blood flow. This is unlike the major organs such as your intestines, liver and brain, which receive the rest of the blood flow. When you exercise your body switches and provides around eighty percent of the total blood flow to the muscles.
According to Nordic Walking Magazine, participating in a warm up prior to strenuous exercise is an important precautionary step that can prevent potentially dangerous cardiac abnormalities. Warming up for five minutes is plenty of time for the body to switch blood flow from the major organs to the skeletal muscles, lungs, skin and heart. In addition to allowing your body time to work out you are also drastically decreasing the risk of injury because your skeletal muscles become more pliable.
Stated in Nordic Walking magazine is a great example of a Nordic Walking warm up which begins with a five minute walk without using the Nordic walking poles, which can just be held horizontally behind you. The benefit of warming up without poles is the ability to focus on how your foot is rolling off the pavement, straightening your posture and perfecting your walking technique. Once you feel your body is ready to begin, gradually increase your walking pace and incorporate the poles into the routine.
I'm Done, I'm Exhausted- Why Do I Need to Cool Down?
As your workout comes to an end your mind is most likely filled with the thought of a cold shower, clean clothes, happiness and collapsing on the living room floor. Although those are all great ideas, they may not be the most beneficial to your body after vigorous activity.
Just as warming up prior to exercising is important, so is the cool down. According to the Nordic Walking Magazine, your legs act as "partner-pumps" during Nordic Walking which keep your blood flowing efficiently between your upper and lower body. When you stop exercise suddenly your muscles have no need to pump this way therefore the blood is slowing its way to the heart.
If you have ever sprinted to the finish line and then stopped to bend over to catch your breath you may feel light headed or even faint. If you simply gradually decrease your speed after the finish line you are able to cool your body down and allow the blood and muscles to adjust to your new speed.
Unlike warming up, your body after cool down is ready to be stretched. Stretching prior to the exercise is not as beneficial because your muscles are not warmed up. Gently holding stretches or doing light Pilates with and without the Nordic Poles will help your body cool down and relax into the stretch.
Try incorporating a Nordic Walking workout with a warm up and cool down.
Share your experience at http://www.Twitter.com/yorknordic #YorkNordicWalking
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