How to choose the right sticks for the Nordic walk? The most important rules

The unboted will tell you that northern walk simply means walking with sticks. In practice, so that this form of physical activity is effective, it is necessary not only to follow an appropriate walking technique, but also to have adequately selected northern sticks.

Nordic Walking is a relatively new recreation field. He appeared in the 1920s in Finland, where he was used as an additional training for substantial skiers. At that time, he was known as Sauvakävely, which literally means «walking with sticks». Nowadays, the properties of the health promotion of northern walk are appreciated by people of different ages and physical training levels, who practice it throughout the year. Walking on flat ground (urban parks, forest roads or streets of large and small cities) is practiced both for recreation and recreation.

During the normal walk, the body is only halfway, while walking with the sticks, both sides of the body work at the same time, which translates into the muscles of the legs, chest, arms, shoulders and abdomen. What is important, the special walking technique in the north of the walk does not require the joints and the spine, helps to develop the habit of maintaining a correct posture and working on a better balance and coordination. It is a form of exercises for people of all ages and weights, for those in shape and for those who have just started to move. It can be practiced by people with cardiological problems, diabetics, oncological patients, as well as in pregnancy and post-gravids and professional athletes (per variety on their training plan).

Other advantages?

When we go with northern walking sticks, we burn 20-40% more calories than the case of normal walk, which is why it is worth taking advantage of it in the case of overweight, obesity or to maintain a thin silhouette. The systematic walk will help to reduce stress and fatigue and, thanks to it, you will free you your tension in the scapular belt and throat. I also dazzled the resting blood pressure and cholesterol levels. In addition, Northern Walking encourages group effort, which has a positive impact on the body, influences the level of motivation and subsequent challenges and helps to create new friends.

It is better to start your adventure with the northern walk under the guidance of an instructor. Although it is not a complicated sport, it is better to consult a professional to show you the correct walk technique and advise you to choose the equipment.

The correct movement occurs when northern walking sticks are inserted halfway between one leg and another, with the joint articulation while the barrel is inserted with the weakened barrel as soon as it goes. In order for all this to work without problems and produce the desired results, you have to choose your northern walking sticks. Do not forget to choose dedicated sticks and not trekking models. Unfortunately, these names are often used interchangeable, which is misleading. A northern walking rod has the so -called gloves and a straight handle, while a trekking stick has belts and a profiled mushroom handle (as in ski skis). The walking sticks are divided into folding sticks and fixed length sticks, as well as the material from which they are made.

Folding and fixed pillars

Walking sticks with fixed nodes are favored by their duration (the lack of a regulation mechanism eliminates the risk of damage), low stability and weight. The pillars of a length are produced in 5 cm steps, for example: 105, 110, 115, etc. On the other hand, telescopic sticks (for example, training masters on the Nordic or Gabel Vario SPO), due to the possibility of bending, are more comfortable to transport and easier to preserve, but are less resistant to damage. The mechanism can escape shape and transfer energy in a less efficient way or can be accidentally folded, which can lead to injuries. The folding option is very good if more people use pillars (for example, for group activities).

Aluminum pillars, carbon or fiberglass

Nordic aluminum sticks (e.g. Leki response) are light but quite rigid. These are ideal for those who begin to learn the correct walk technique. The fiberglass models are comparable to those of carbon fiber (carbon) in terms of weight, but are much more flexible. On the other hand, carbon fiber (for example, Fizan Race Carbon) is rigid and light, or the best option, but it is also the most expensive (depending on the percentage of carbon in production). Does the weight with such small equipment matters so much? YES. At longer walks, the difference will be visible. Why is it better to choose rigid pillars? Since it does not resonate and transfers energy better, so walking with them is more efficient.

Height of Nordic foot sticks: rules for length selection

The most important parameter in choosing the sticks is their length, which is chosen based on the User’s height. A simple conversion factor is used to determine the correct length of the NW pillars. In the case of beginners, the height (in cm) should be multiplied by 0.68. For advanced users, the height should be multiplied by 0.72. The result obtained in the cm should be rounded when the adventure begins with the northern or rounded walk when you already know the correct technique and you want to take the muscles.

For example, you have a height of 180 cm and this is your first purchase. Therefore, we calculate the correct length of the pillars for you:

180 cm x 0.68 = 122.4 cm

Therefore, the 120 cm models are the best for the start. While developing your correct technique, a longer step and a greater breadth of the movement of the arms, you can switch to 125 cm long sticks.

Another way to adjust the length of the sticks is to stay on a flat surface. So, take the handle, put it on the ground and check if the elbow is bent at 90 degrees (if you have master the basic notions of NW) or 100 degrees (if you are a beginner). In this case, you successfully selected the right length of the sticks for the northern walk. How to get an angle of 100 degrees? Fold the right angle arm and gently lower it.

When we talk about the peaks of the Nordic sticks, we must mention both the main sail, which is blocked in the ground or pushed by the asphalt/ cement, and by the handle. The blade must be selected according to the surface you usually go. When you go to soft soil, use metal tips and when you go to hard soil, wear rubber overlaps, so it is scenpe scenes (e.g. Pad Gabel Sport or Leki Powergrip), which prevent damage. The suggestions are modified in different ways, depending on the model in question, for example, by pressing the mechanism or positioning the plate, which is a separate part of the Avnotti.

The handle should be ergonomic and smooth to combine it, it is recommended to be supplied with cork inserts to ensure that the hand is kept firmly in the correct position (the hand does not slip when it is wet, for example, due to sweating). The glove is better if it is removable (it guarantees freedom of movement when you want to drink water or remove a little from the backpack, for example). If your glove is uncomfortable and irritates you from the beginning, do not rely on the fact that it will stretch and adapt to the hand over time. The correct model will leave a small space between the thumb and the index.

In order for northern walking sticks to last as long as possible, in addition to high quality materials and further protective elements, for example the spearheads, it is worth equipping with a dedicated case. The case will facilitate not only storage, but also their transport and will be good protection against humidity and dirt. In sporto.ro you will find bags for leki sticks, for example, which can also be used to transport rollers or cross -country skiing.

To fully benefit from the advantages of the Nordic walk, it is worth buying, in addition to the properly chosen sticks, comfortable excursions/trekking shoes (choose the difficulty of the soil, the level of progress and the weather conditions) and thermal clothes, which will eliminate humidity and have a flexible cut, ensuring freedom. For longer excursions, it is important to take into account the change of weather conditions, therefore a light hiking backpack, with sufficient spaces such as a rain jacket, gloves, water and snacks, as well as a cap or a sports sponge (to protect the neck and head from the wind).