• Submitted by: manso
• Travel and Tourism
• 01 / 21 / 2011

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Jueves, 20 de enero de 2011. (Prensa Latina) Walking, a very healthy aerobic exercise and one of the most popular sports in the world, is very economic and has few deserters.

Nordic walking is one version, and consists of walking with poles, inspired by the exercise used by skiers in the summer and practiced by millions of people, especially Europeans.

Aerobic exercise is low to moderate exercise done in a sustained manner for a long time, with adequate oxygenation of the body's muscles.

In Nordic walking, your legs work and so does your entire upper body, as you support your weight on the poles this benefits the muscles of the abdomen, arms, back, and neck, and has been shown to have a regenerative effect on bone tissue.

Proponents list many advantages, such as the fact that Nordic walking can be done by a wide variety of people regardless of sex or age.

It improves stability, because you walk on "four legs," and the workout load is more evenly distributed throughout the body, resulting in a very low sense of fatigue and the training of areas that are "neglected" in traditional walking.

This exercise increases calorie expenditure, good for those trying to lose weight or maintain their weight, and increases oxygen consumption. It is good for the heart and improves posture, and contributes to feeling good and cutting back on stress. The poles should not be improvised, because they have certain requirements. They are made of carbon fiber, aluminum or a combination of both, because they should be flexible.

The poles should measure two-thirds of the walker's height, calculated by multiplying the walker's height in inches by 0.66. This is essential, because the walker's elbow should be at an angle of 90 degrees, more or less, when the pole is parallel to the body.

The lower end terminates in a spike for walking on sand or soil, with an interchangeable rubber cap to absorb the impact and noise when walking on asphalt. The grip has strap fasteners to ensure an excellent transfer of the force of the hand on the pole.

When walking, the pole must touch the ground, pushing backward with the hand opposite the forward foot. Given that both hands are occupied, the walker may carry a bottle of water tied to the waist appropriately.

Those who begin Nordic walking under proper supervision, especially if they are older, sedentary or very obese, should begin on grass, with a slight to moderate pace for 15 to 30 minutes.

Walkers should briefly warm up, and end with cool-down exercises, such as static stretching.

The practice of this sport, with pleasant company and conversation, should be done three to four times a week. As your training and endurance improve, you can increase speed, hills or longer distances.

Nordic walking is good for anybody who wants to be healthier and maintain a steady weight and figure.

Those with medical conditions should consult their doctor before starting.

* Professor of Medicine and Chief of Endocrinology Services at the Doctor Salvador Allende Teaching Hospital, Havana, Cuba.mh/rab/aqh. Escrito por Professor Alberto Quirantes Hernández.

Source: PL