Slow Nordic Walking
I hope that you enjoyed the VE celebrations this weekend and were able to get outside onto some of the paths through the beautiful Suffolk countryside and stride out. Sometimes these paths can become quite busy and if you are trying to ensure that you uphold social distancing this forces you to change your pace. This was the dilemma that one regular walker found herself in and emailed me to ask, how she could ensure that she still got a good workout during her designated exercise period, whilst being forced to walk slowly. This class addresses that problem, but there are three main things to think about.
Vary the amount of push - remember that you can increase the intensity of your workout by increasing the push, even when walking slowly. The push works your abdominals, triceps and all the muscles of your upper body; the harder you push, the harder you work these muscles.
Focus on footroll - bring your mind to the sole of your foot and try to be aware of every sensation. Pay particular attention to the four stages of the foot's movement: heel strike, flattening of the foot, heel lift and finally toe push off. Try to ensure that you are working your foot in a straight line rather than pronating to one side or the other and make the movement as smooth as possible. If you get this right, then you will feel the posterior leg muscles working from the calf through the hamstrings to the glutes.
Enjoy walking slowly - if we always walk at the same pace we are not challenging our body to alter its movement pattern. Walking slowly will not give you much of a cardio vascular workout, but you are still using the muscles and by slowing down and walking in a more considered, self-conscious manner will use your muscles in a different way to normal, which is beneficial. Try to relax into it and remind yourself that you are still nourishing your body.
Good luck.
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To sign up for our newsletter, which is published six times a year and keeps you up to date about regular classes, beginners workshops and one off exploration walks, please click here: http://www.nordicwalkingeastanglia.co.uk/landing/gdpr
DISCLAIMER
These workouts have been designed for clients of Nordic Walking East Anglia, who have all been taught the correct Nordic Walking technique by a qualified British Nordic Walking Instructor. They have also been shown how to perform these exercises in face to face lessons; this film is merely a prompt. Individuals participate in these exercises at their own risk and must ensure they have adequate and non-slip floor space in which to participate and agree that they have no health concerns that prevent them from taking part. These exercises are designed to be carried out outside, however, if individuals perform the warm-up and cool-down sessions indoors there is a danger of collision with or damage to furniture, light fittings, etc. as well as potential for injury.