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Nordic Walking Guide

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New Ways to Walk

Are you a runner looking for a low-impact cross-training plan? Check out our special "Nordic Walking for Runners" plan.

 
GOAL 1: If you want to learn the technique

Sunday: (Level of Difficulty: EASY)
30 minutes: Focus on a full but comfortable range of motion in your arms. Calorie burn: 170

Monday: (Level of Difficulty: MODERATE)
30 minutes: Push forcefully with the poles while maintaining a fast pace. Keep you eyes looking forward on the horizon so your chin is level; avoid hunching your shoulders. Calorie burn: 250

Tuesday: (Level of Difficulty: EASY)
30 minutes: Skip the poles (to give your arms a break). Calorie burn: 140

Wednesday: (Level of Difficulty: EASY)
45 minutes: Concentrate on form. Reach your palm forward as if shaking hands with someone, keeping elbow slightly bent. For a full push-off, push your hand past your hip. Calorie burn: 250

Thursday: (Level of Difficulty: EASY)
30 minutes: Same as on Sunday. Calorie burn: 170

Friday: OFF

Saturday: (Level of difficulty: EASY to MODERATE)
45 minutes: Find a route that allows you to work hills about half the time. Uphill, lengthen your stride and lean forward slightly. Downhill, decrease your stride slightly. Calorie burn: 250 to 280

GOAL 2: If you want to maximize your calorie burn

Sunday: (Level of Difficulty: EASY)
30 minutes: Same as Goal 1. Calorie burn: 170

Monday: (Level of Difficulty: MODERATE)
50 minutes: After 20 minutes of easy walking, do bounding drills (ideally on grass); take extra-long strides for the length of a football field, driving the front knee up and pushing vigorously with poles. Recover for the same distance and repeat; continue for 15 minutes, then walk at a moderate pace for 15 minutes. Calorie burn: 420

Tuesday: (Level of Difficulty: EASY)
30 minutes: Skip the poles (to give your arms a break). Calorie burn: 140

Wednesday: (Level of Difficulty: EASY to MODERATE)
60 minutes: Walk on rolling terrain. (See tips for Saturday under Goal 1.) Calorie burn: 330 to 500

Thursday: (Level of Difficulty: EASY)
40 minutes: Focus on posture. (See tips for Monday under Goal 1.) Calorie burn: 220

Friday: OFF

Saturday: (Level of difficulty: EASY to MODERATE)
75 minutes: Walk on trails (ideally) or pavement; build up to 3 hours. Calorie burn: 410 to 630

Are you a runner looking for a low-impact cross-training plan? Check out our special "Nordic Walking for Runners" plan.

 

Originally published in FITNESS magazine, April 2007.

 

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