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Nordic walking for weight loss
If your thing is not the gym and you prefer open spaces and trails, the most affordable option, both from an economic point of view and to minimize injuries, is walking.
Similar to cross country skiing combined with regular walking maneuvers, Nordic skiing is a popular full-body workout that helps get a good calorie burn done outdoors. It is as intense as any other exercises--you make it harder or easier based on technique, movement, engagement of muscles (core especially helps alleviate pain based on poor walking technique).
But Nordic Walking is a "special flavor" of walking that burns nearly twice the calories as normal walking. 40 minutes of Nordic walking is enough to lose up to 400 calories.
If you've seen people walking with "hiking poles" around your local park, no, they are not practicing to climb Mount Everest, and no, they're not using it as a walking cane. Instead, they're walking the smarter way.
Three Reasons Nordic Walking Can Help You Lose Weight:
- EASILY INCORPORATED INTO ROUTINE.
You can easily Nordic-walk your way to work instead of taking your car or other transportation if your place of work is located at a reasonable distance from your home.
Additionally, there are also adjustable and portable Nordic walking poles that you can take with you anywhere in your bag.
- FAT BURNING ZONE.
Another reason that Nordic walking can help you lose weight is that it puts your body into something unique called a Fat-Burning Zone.
The “unique characteristic” of Nordic walking means that you lose weight faster and more effectively than if you run.
The problem with running to lose weight — which Nordic walking corrects — is that runners often run at a pace where their heart rate is so accelerated that their bodies end up not burning fat for fuel but sugar for fuel instead.
Through the fat-burning zone that is a direct result of Nordic walking, you get to burn 40 percent more fat than you would if you ran.
- MUCH MORE CALORIES BURNED.
Nordic walking is an effective way of helping with weight loss because using the hiking poles forces you to use more muscles, like shoulders and core, and lower body muscles to engage the body in a great full-body workout.
This, in turn, helps you burn more calories than just regular walking.
The beauty of Nordic walking is that you will not feel it's any harder than normal walking even though you are exercising a lot more. This is because the poles actually aid in propelling you forward.
That way, you still feel comfortable and not out of breath.
The additional benefit to Nordic walking is that you will not get joint pain or sore knees afterwards for all its extra intensity. That is because the extra exercise is coming from your arms, and there's no extra impact on your legs.
IS NORDIC WALKING BETTER THAN WALKING?
Nordic walking will burn more calories than normal walking, according to a study done, around 20% more (1)! It raises your heart rate as you walk faster and with a longer stride than a regular walking clip.
Training as a Nordic walker has health benefits that include: prevention of heart disease, weight maintenance, weight loss, increase in body strength, larger calorie burn, improve conditioning, and aid in fending off high blood pressure. It helps engage more of your upper body, using each arm to push off the ground and propel forward through the usage of walking poles to help stabilize and encourage longer strides.
NORDIC WALKING POLES
Nordic walking poles have a specialized attachment to each pole, similar to a glove or a sleeve, to give a firm and stable grip and distribute weight evenly.
There are different types of sleeves, like a support sleeve that is great for someone who struggles with arthritis pain, supporting each person’s issues, pain, concerns, or comfort.
The poles are adjustable in length, which can help when sharing poles with someone.
CAN I LOSE WEIGHT NORDIC WALKING 30 MINUTES EVERY DAY?
Yes, you can! Along with other health benefits, Nordic walking is a great tool in burning calories for weight loss and weight management or maintenance.
Remember to lose “weight” (the goal should be fat loss, not just “weight”); you need to be in a caloric deficit and increase your daily/weekly caloric expenditure by being active.
Nordic walking can improve that caloric expenditure by burning off more calories than normal walking due to the brisk pace and usage of your upper body rather than exclusively lower body.
A Nordic walking calorie burner calculator estimates calories burned during a session based on your speed and time spent exercising.
A pound is 3500 calories, so to lose a pound a week, you need to be eating less than your body needs (called a caloric deficit). Exercise, aka Nordic walking, in this case, aids in caloric expenditure as well as improving all-around health conditions.
Everyone’s body is different, meaning some people burn more calories at rest than others, etc. This means everyone’s version of being in a caloric deficit is going to vary differently. Remember to eat foods you like but eat smart (portion control or less calorically voluminous versions), be active, and rest when you need it!
WHAT ARE THE BENEFITS OF NORDIC WALKING?
There are a few benefits to Nordic walking, including:
- Prevention of heart disease
- Weight maintenance
- Increase in strength
- It Burns more calories than normal walking
- Improves conditioning
- Aids in fighting against high blood pressure
IS NORDIC WALKING CARDIO?
Yes, it is! A low-impact version that improves balance, cardio-respiratory, health, and fitness. This exercise is very popular with older people since it is easy on joints while improving cardiovascular and overall health. It can be done solo or in a group.
HOW DO YOU START NORDIC WALKING?
Nordic walking can be done solo or with a group. It’s up to you if you want to find a local group to join and follow along or to go solo and try it out!
When it comes to pacing, you want to begin at a steady and slow pace so that you will be able to correct your walking technique and address any incorrect posture or movement.
Steps:
- Start with walking poles at your side, following the natural sway and swing of your arms as you walk. Adjust form if needed.
- Strap in, allowing the walking poles to drag by your feet as you continue walking.
- Push off with your poles, adding pressure to plant and push yourself off.
HOW MANY STEPS A DAY TO LOSE 2 POUNDS PER WEEK?
It is normally recommended to walk about 10,000 steps a day, but all-in-all depends on your caloric intake and activity outside of walking. It won't be easy to merely walk 10,000 steps a day while sitting down eating multiple pints of ice cream and bags of chips.
Obviously, you can still eat those things when in a caloric deficit, but not as predominantly as those foods are calorically voluminous.
Portion-control would have to be put in place to get the results you’re aiming for.
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