Moscow branch of the club "Let's Go Walking!!" started work to promote Nordic Walking or Nordic Walking in autumn 2012. During this time, we have come a long way from a few enthusiasts plowing the expanses of Moscow parks with sticks under the surprised looks and standard jokes of passers-by, to a friendly team of Nordic walking instructors and a large number of like-minded people. And we see our merit in the fact that Nordic walking in Moscow is gaining momentum and enjoys well-deserved respect.

Moscow instructors club "Let's go for a walk!" conduct regular Nordic (Finnish) walking classes in many parks, including Gorky Park, Tsaritsyno, Krylatskoye, Pokrovskoye-Streshnevo, Botanical Garden, VDNH, Kuskovo, Kuzminki, Izmailovo, Fili, Serebryany Bor, Park of the 850th Anniversary of Moscow, Moscow State University, Sosenki, Kolomenskoye, Ekaterininsky, Festivalny, and the geography of classes is constantly expanding.

In addition, we regularly organize trips to the nearest suburbs on weekends, participate in club events in St. Petersburg and other cities, travel with our favorite sticks around the country and abroad. Free workshops are held periodically.

We cooperate with various organizations that include classes with our trainers in their health, sports and leisure programs. We help to have an interesting and fun day of health and sports.

Our instructors will help you master the Nordic Walking technique and share their personalized healthy lifestyle practices. These are breathing, health, dance, Chinese gymnastics, hardening and healthy eating. Classes are held both in groups and individually.

Anastasia Poletaeva is one of the most famous experts in the field of healthy lifestyle in Russia, the founder and head of Russia's first professional Nordic Walking School and a project aimed at developing women's leadership and entrepreneurship.

Anastasia Poletaeva is one of those rare entrepreneurs who were able to turn their hobby into a profitable business. It was she who first discovered walking with sticks for Russia as an effective and affordable form of fitness. She has a professional fitness education (she studied at The Nordic Walking Institute in Germany) and an MBA in finance and economics, is a specialist in body-oriented psychotherapy, a certified coach at The International Coaching Alliance Limited in London and the Coaching Institute (St. Petersburg).

Anastasia is a permanent expert on the issues of the health movement and women's psychology at well-known specialized conferences and congresses in Russia and abroad, she writes her own columns in several publications.

Dear friends!

Thank you very much for your many responses to my books Nordic Walking. Health with an easy step” and “Nordic walking. Secrets of the famous coach. I receive many letters and calls in which you share your stories. Your opinion is important to me, and I am glad that my work inspires many readers to walk.

I express my gratitude Lyudmila Shtrantsar(to the representative of Terme KRKA in Moscow) for the opportunity to travel around Slovenia and organize a photo session at the resorts of Terme KRKA, and also for our warm communication and warm welcome.

I want to confess my great love and respect President of KV+ Tauf Khamitov thank you for believing in me and for the support he has given me over the years. I admire his professionalism and dedication to his work. Equipment and KV+ clothes for the photo shoot were provided by Bonanza, for which many thanks to its commercial director Vadim Ogloblin.

In writing this book I was assisted by instructors from the School of Nordic Walking. Daniil Gushchin, Irina Vdovina(head of the branch in Yekaterinburg), Maria Ovchinnikova (Ruleva), Oleg Shishov. Each material is the result of many years of work. Thank you guys for sharing your invaluable experience. This is the main value of the book!

Article rehabilitation doctor Anatoly Shishonin touches on the issue of maintaining healthy legs and is important for all Nordic walking enthusiasts, including instructors and coaches. It contains valuable recommendations that can be performed at home.

Thanks to our amazing artists Tatyana Kargina, Polina Ryabtsunova and photographers Janezu Shtrantsar (Slovenia) and Anton Ermakov who worked so selflessly and created a unique album of photographs and illustrations. All photos can be viewed on our social media pages.

To my friend, ally and colleague Sergey Meshcheryakov - President of the Nordic Walking Federation - words of gratitude and deep respect. I really appreciate his unique talent to rally and unite people, despite the difference in views and interests. In his article, Sergey collected and summarized information about Nordic walking competitions in the world and Russia.

Thanks a lot Ekaterina Rusakova, which has been my constant adviser and assistant in creating books for many years.

And of course, I express my love and admiration for the veteran of the Great Patriotic War Anatoly Mikhailovich Terekhov! You are a model of inexhaustible creative energy, willpower and a kind soul! Thank you for your life, for your victories and the story that will inspire people.

Thank you, dear readers, colleagues and friends, for your interest and sincere support. I'm happy that we are together!

My first book about Nordic walking came out five years ago. Then I set myself the task of introducing as many people as possible to this type of movement and explaining that we did not forget our skis at home, but we were training.

In the second book, Nordic Walking. Secrets of a famous coach”, from answering the questions “what is it and why is it necessary?”, I moved on to reasoning about “how to do it right”. Photos of exercises, training programs, stories of instructors help to make training more effective. Time passes: people with sticks fit into the landscape of parks, the importance of technology has ceased to cause heated discussions. In the third book, I answer the question "how can I improve using Nordic walking - what can I achieve?".

Here I consider walking with sticks as a tool for achieving goals: health improvement, weight loss, improvement of sports form, solving psychological problems. In each chapter you will find a thematic program with a training plan, recommendations and instructors' comments.

Use them in your classes! Believe in yourself, whatever your goal is. I hope that my book will help in achieving it.

Always yours,

... The journey of a thousand leagues begins with the first step.

Lao Tzu

Ten years ago, Russia, following Europe, was captured by the fashion for a healthy lifestyle. The broad Russian soul does nothing by halves - we began to rush from one extreme to another. I remember how one owner of a large company, following the fashion, decided to quit smoking and lose weight quickly. A ban on smoking throughout the company immediately followed, then top management was “put on a diet”. Meetings were deliberately planned for lunch hours: no snacks, lunches and brunches for you - we work, work and lose weight, lose weight. It was violence against oneself and others, it is not surprising that the "strict regime diet" did not last long. To which everyone, including the owner of the company, was delighted.

Are there people who are healthy without a "strict regimen"? Yes, and there are plenty of them: the Greeks, Italians, and other inhabitants of the Mediterranean do not refuse a glass of good wine (if there are no health restrictions), they allow themselves delicacies and at the same time they are distinguished by excellent health, good mood and a toned figure.

Why? The whole point is not in one-time health promotions “from corporate to corporate”, but in the system and discipline.

No diets will help if “food discipline” is not formed, if the “motor diet” is transitions from the sofa to the TV and short runs from the entrance to the car. A healthy lifestyle should become a habit!

I often have to communicate with clients who have been driven to sports by a lot of illnesses accumulated over many years of a “jellyfish” lifestyle (as one of my clients says). And I can say with confidence that most diseases can be prevented by saving in the future on doctors, hospitals and pills, which are so rapidly becoming more expensive. To do this, you don’t need to perform feats at all, gather your courage, save money for a fitness room.

It does not require expensive equipment, it is suitable for people regardless of physical fitness, and most importantly, it does not force you to break yourself and expose the body to stress. Many years ago I discovered Nordic walking for myself and then began to share my experience and knowledge with others. So my hobby grew into the first professional Nordic Walking School in Russia.

What is Nordic walking with sticks?

This is a relatively new type of health-improving physical culture that is gaining popularity, which was patented by Finn Mark Kantan in 1997 under the name "original Nordic walking".

The idea of ​​walking with poles itself belongs to Finnish skiers, who initially used ordinary ski poles. Subsequently, it turned out that athletes who intensively trained in summer with the help of walking with sticks received significantly better results in skiing competitions in winter.

With the light hand of athletes, walking with sticks began to spread in the countries of Scandinavia, and then in North-Western Europe, gaining particular popularity in Germany, where special tracks were created for this sport.

The author of the proprietary name Mark Kantan developed and published the first manual on the original Nordic walking, and significantly modified the structure of the poles. Thanks to his inventions, the popularity of walking with sticks has taken a new turn - the original form of physical culture has become widespread in many countries of the world.

What are the benefits of Nordic Walking?

The fact is that when walking with sticks, the muscles of the back and shoulder girdle are very well trained, while, for example, when running, the muscles of the upper half of the body are little involved. Scientists have calculated that about 90% of all muscles of the human body receive an increased load during Nordic walking, and only 70% during normal walking.

On the other hand, leaning on sticks reduces the load on the knee and hip joints, as well as on the heel bones. This circumstance makes it possible to successfully apply Nordic walking in diseases of the joints of the lower extremities, heel spurs, gout, etc.

Since Nordic walking uses more muscles, it burns almost one and a half times more energy than regular walking. Therefore, walking with sticks is recommended for people who tend to be overweight and/or obese.

The high energy intensity of Nordic walking contributes to the training of the heart muscle (increases the heart rate by 10-15 beats per minute).

Scientific studies have shown that pole walking improves balance and coordination, and is also ideal for improving posture.

Since the muscles of the upper half of the body are involved in Nordic walking, it, unlike the usual walking step, increases the respiratory volume of the lungs by more than 30%.

Published clinical studies show that in patients who regularly engage in this type of health-improving physical culture, the level of cholesterol in the blood decreases, bowel function improves, metabolism normalizes, toxins are eliminated faster, which generally contributes to the overall rejuvenation of the body.

And last but not least, Nordic walking provides more comfort when hiking, as you can lean on sticks when climbing a mountain, or for short stops.

The benefits of Nordic walking for various diseases

So, for example, thanks to this type of therapeutic physical culture, patients with a prosthetic hip joint in German clinics fully return to their normal rhythm of life a month after the operation.

In addition, this type of recreational physical education is especially indicated for the following diseases:

• osteochondrosis;
• lung diseases (especially good for bronchial asthma);
• chronic pain in the back, shoulders and neck;
• psychological problems (neurosis, depression);
• overweight and obesity.

• osteoporosis;
• atherosclerosis;
• arterial hypertension .

Contraindications

There are no contraindications to Nordic walking, as such. Of course, walks should be postponed in cases where bed or semi-bed rest is indicated (acute infectious diseases, exacerbation of any chronic ailments with severe pain, etc.).

In the presence of serious diseases of the cardiovascular system (angina pectoris, hypertension, etc.), it is advisable to consult with your doctor before starting training.

Regardless of the state of health, the load in training should be increased gradually. In order for Nordic walking to have a positive effect and not bring discomfort, beginners need regular training, quality equipment and a good instructor.

Nordic walking technique with sticks

While walking, you should first stand on the heel, and then on the toe, while the movements should be smooth, without excessive jerks.

As with any journey, the main thing with Nordic walking is to take the first step: at the same time, one arm is slightly bent at the elbow and pulled forward, making sure that the stick is at an angle, and the other arm, bent at the elbow, is held at the level of the pelvis and are directed back.

The pace of Nordic walking, as a rule, is somewhat more intense than the usual walking. In this case, the amplitude of the movement of the hands determines the width of the step and, accordingly, the total load on the muscles of the body.

With a decrease in the span of the hands, the step is made smaller, and the load is reduced, and if it is necessary to make walking more intense, the amplitude of the movement of the hands is increased. It is important from the very beginning to choose the right intensity of walking, which would give the most significant result.

The Nordic walking technique provides for different options: you can alternate between slow and fast walking, wide and small steps. Short runs and breaks for rest or exercise with walking sticks are also possible.

For lovers of increased physical activity, special weights for sticks are provided.

Nordic walking: what will happen to your body if you walk 5 km or more every day - Video

Nordic walking technique with sticks - video

How to walk Nordic walking?

How often are classes held?

It should be noted that many pole walkers testify that they have come up with a daily training regimen with a walk duration of about an hour. This rhythm of Nordic walking provides a daily boost of energy.

Beginners can start with 15-minute walks, after 3-4 days. The rate of increasing the frequency and duration of training depends on the initial state of the body. In no case should you bring yourself to exhaustion.

The first rule of Nordic walking is that each session begins with a warm-up.

We present the most popular and simple exercises. For beginners, such a warm-up will be quite enough to prepare for Nordic walking proper.

Exercise 1
We take a Nordic walking stick at both ends, and raise it above our heads. We make successive tilts to the right and left.

Exercise 2
We put one foot forward. We lean forward, and at the same time we direct our hands back. Then we lean back, and we direct our hands forward. After making several inclinations, put forward the other leg, and repeat the exercise.

Exercise 3
We take walking sticks. We slightly take our hands back so that the ends of the sticks rest a little behind. With an emphasis on sticks, we do squats. Instructors advise doing at least 15 squats (of course, beginners should start with 3-6 squats, and then gradually increase their number).

Exercise 4
We lean on the stick with the right hand, bend the left leg at the knee and grab the ankle with the left hand. We try to bring the ankle to the gluteal muscles. We stop in this position for 10-20 seconds. We stand straight. Then we do the same exercise with the ankle of the right leg.

Exercise 5
We put both sticks for Nordic walking in front of us at a distance of a slightly bent arm, shoulder width apart. We stretch one leg forward and put it on the heel, lift the toe up. Gently bend the other leg at the knee and lean forward. Keep your back straight, without bending. We linger in this position for 15 seconds. Then we repeat the exercise, putting forward the other leg.

Exercise 6
We take both sticks in our hands, and slightly take our hands to the sides. Then we direct our hands back and up. We raise the sticks behind our backs until we feel the tension of the muscles. The exercise is performed smoothly, without jerking.

Exercise 7
Both walking sticks are in hand. We lean forward and rest on the sticks with straight outstretched arms. We bend several times, leaning on sticks.

Exercise 8
We take a Nordic walking stick in one hand, raise our arm up and, bending at the elbow, throw it over our heads so that the stick is behind our backs. We intercept the lower end of the stick with the other hand, moving the hand behind the back at the level of the pelvis. Raise the upper arm up until we feel the tension in the muscles of the lower arm. We repeat the exercise, changing hands.

It should be noted that this basic set can and should be supplemented with your own exercises over time, since the needs for warm-up are individual for everyone.

Nordic walking training and correct breathing rhythm

As for breathing methods during Nordic walking, there are no clear rules and restrictions. You can talk to companions, which, of course, will break the rhythm. However, the most important thing is that you enjoy the activity.

It is advised to start breathing while walking as usual, that is, through the nose. But Nordic walking is quite an energy-intensive sport, so very soon you will have to start breathing through your mouth. This is perfectly acceptable.

Nordic walking instructors advise, if possible, to adhere to the rhythm of breathing with a ratio of inhalation and exhalation of 1: 2, that is, inhale after two steps, and exhale after another four.

How do Nordic walking lessons end?

After returning from a Nordic walking lesson, it is very useful to go to the sauna or bath. If this is not possible, then a warm relaxing bath is quite suitable. It is necessary to warm up the muscles well so that they do not hurt after the first workout.

What equipment is needed for Nordic walking?

It should be noted right away that ordinary ski poles will not work, since they are much longer. An incorrectly selected length increases the load on the musculoskeletal system, especially on the back, knees and ankles.

Another distinctive feature of Nordic walking poles is the presence of special straps that resemble gloves with cut off fingertips. Such a device helps to push off with sticks without squeezing their handle, and thus prevents calluses on the palms.

The sticks end with a sharp spike that helps with walking on snow, ice, paths and other relatively loose surfaces. For walking on asphalt and concrete, a special rubber tip is used. Rubber when walking on a hard surface wears out quickly enough, so the tip has to be changed often.

Shoes and clothing are not prescribed by Nordic walking rules. Regular, well-fitting sneakers and a comfortable tracksuit are quite suitable. However, special equipment for walking with sticks is widely represented on the market.

Choosing sticks for Nordic walking: what to look for
Attention?

Telescopic and monolithic poles

Among Nordic walking enthusiasts, there is no consensus on which type of pole is best for walking. Both telescopic and monolithic sticks have their advantages and disadvantages.

Telescopic poles for Nordic walking are convenient because they can be easily adjusted to the height of any family member. They are especially good for children as they can "grow up" with their owner.

Another important advantage of folding sticks is the comfort during transportation, they are very convenient to take on long journeys.

In addition, telescopic Nordic walking poles are usually much cheaper than monolithic models.

The disadvantage of folding sticks is their much lower reliability: the clamps can become unusable when water or sand penetrates, and besides, they often freeze in winter.

A damaged latch leads to the appearance of extraneous sounds and vibration. This should be taken care of immediately, because the stick can suddenly fold and cause serious injury.

Monolithic (fixed length) Nordic walking poles are safer. In addition, they are much lighter and easier to handle. Therefore, experienced instructors usually advise their students to purchase sticks of a fixed length to begin with.

It should be noted that both monolithic and telescopic Nordic walking poles are of low and high quality, but among the high-end poles you will not find folding models.

carbon sticks

The advantage of carbon poles is that they are strong, light and so resilient that they bounce on their own.

Telescopic sticks of budget models are made of aluminum alloys. There are folding models with a composite-carbon shaft, but they are quite expensive.

An important characteristic of composite-carbon Nordic walking poles is the carbon index, which reflects the percentage of carbon fiber.

For beginners, carbon poles with an index of 20 to 30% are the best choice. Walking poles with a lower carbon fiber content will be unreliable, with a higher one they will be too stiff.

When choosing sticks for Nordic walking, pay attention to the handle and lanyard (fastening)

The lanyard is a mount that looks like a glove with cut off fingers. A good mount has a special system that allows you to quickly detach the stick and free your hand to, for example, answer an unexpected phone call or take a good picture.

Tips for sticks

The best Nordic walking poles have a set of removable spikes that can be used on various surfaces (snow, ice, dirt).

Of course, the claws are not suitable for walking on asphalt, so the kit includes special "boots" - removable rubber tips. Sometimes Nordic walking sticks are equipped with plastic boots - they are much worse.

Rubber tips wear out quickly enough, therefore, regardless of the price of sticks, you should get a set of spare "boots".

Choice of sticks for Nordic walking - video

What brands are preferred by Nordic walking enthusiasts?

Exel Nordic walking poles

Ergoforce

The Taiwanese company Ergoforce produces telescopic (sliding) poles that are easy to adjust in height (suitable for people with a height of 154 to 206 cm). A good choice for beginners.

Leki

RealStick

Marko

The best Nordic walking poles from other companies

• The Italian company Gabel, which has a wide range of sticks of adjustable length, with soft straps for fastenings.
• The Finnish manufacturer Karhu produces high-quality sticks of a fixed length.
• Austrian company Kompardell.
• Norwegian company Swix, which is also a manufacturer of cross-country ski poles. Produces very light sticks suitable for fast walks.

The cost of Nordic walking poles. How to make the best selection in terms of price and quality?

Therefore, we present the parameters on which you should not save:
1. When choosing sticks for Nordic walking, you should pay attention to the manufacturer. The highest quality products are produced by well-known international brands, such as, for example, the Finnish company Exel or the German Leki. However, the price of such sticks is quite high. You should not buy cheap unknown brands, and even more so Chinese-made sticks - the quality will be appropriate.
2. For the same reason, it is better to abandon discounted walking poles.
3. The higher the carbon content in carbon poles, the higher the price, but it is better not to save on strength and safety and purchase poles with a carbon index of at least 20%.
4. Cheap poles have spikes that are not removable, and this greatly reduces their lifespan. Even the strongest alloy is not eternal, so the tip will eventually become unusable, and in general a still good cane will have to be thrown away.
5. Plastic is a cheap material, but extremely impractical. Therefore, you should not buy walking sticks that have plastic parts (handles or "boots").

6. As a rule, the longer the warranty period, the higher the price. Buy walking poles with a warranty of at least two years.

How to choose the right size (length) of Nordic walking poles?

For example, if your height is 174 cm, then the length of the sticks is calculated using the formula 174 × 0.68. The result obtained (118.2) is rounded up to 120. In total, the required size of sticks for Nordic walking is 120 cm.

At this length, you should independently install sliding (telescopic) sticks.

Since the body structure of each person has its own individual characteristics, the calculated size may differ slightly from the physiological length for you. Therefore, the selected length should be checked "in operation" again.

To do this, take a Nordic walking stick in your hand, and put the tip on the toe of your foot. In this case, the elbow of the arm holding the stick should bend at a right angle.

It should be noted that by changing the length, it is possible to regulate the intensity of physical activity when walking: with an increase in the length of the stick, the load increases. Therefore, some instructors advise to increase the load by increasing the recommended length by 5-10 cm. Of course, this advice is good for advanced athletes with sliding sticks.

Where is the best place to buy Nordic walking poles?

In addition, when buying in an online store, you will not be able to "evaluate the goods with your face", and in order to choose the right Nordic walking stick, you need to examine it in detail, try on fasteners, check elasticity, length, etc.

How to choose the right Nordic walking poles: a short guide
instruction

What you should never do if you decide to buy Nordic walking poles (based on negative reviews)

Shoes and clothes for walking with Scandinavian poles

As for clothing, there are also no uniform standards. Cotton clothing (jeans, t-shirts, etc.) is not recommended as it gets wet quickly and becomes unpleasantly sticky and heavy.

In cold weather, it is better to wear several layers of thin, light clothing. Thus, not only heat is better preserved, but also freedom of movement.

Nordic walking for weight loss: reviews

The fact is that much more muscles are involved in Nordic walking than in normal walking or running. Therefore, doing it for an hour, you will spend as many calories as with a normal two-hour walk.

Nordic walking compares favorably with jogging not only in the amount of fat burned, but also in a more beneficial overall health effect. In addition, jogging is contraindicated for people suffering from diseases of the musculoskeletal system, due to constant shocks that adversely affect the spine and knee joints.

As the experience of many Nordic walking enthusiasts who have successfully solved the problem of obesity shows, for tangible weight loss, it is necessary to train at least five times a week. In this case, the duration of the walk must exceed one hour.

With this mode, you can achieve weight loss by 3-4 kg per month (physiological norm) without the use of debilitating diets.

Walking over rough terrain (hills, gravel, sand), walking on snow in winter, as well as additional cargo (a backpack weighing 10-15 kg) significantly help to increase the rate of fat burning.

Nordic walking is not just a weight loss method. This is the best way to correct the figure. Many women involved in this sport confirm in reviews that regular walking with sticks literally transforms the figure due to the following points:

• posture correction;
• burning deposits on the thighs ("riding breeches");
• modeling of the hips, chest and abdomen by improving muscle tone and removing excess adipose tissue;
• improving the shape of the hands by pulling up the back surface (a common problem that is quite difficult to deal with).

© Piter Publishing House LLC, 2016

All rights reserved. No part of this book may be reproduced in any form without the written permission of the copyright holders.

This book is not a medical textbook. All recommendations must be agreed with the attending physician.

* * *

about the author

Anastasia Poletaeva is the founder and head of Russia's first professional Nordic Walking School, a professional Nordic walking coach (a diploma from the German Institute of Nordic Walking), a certified coach at The International Coaching Alliance Limited in London, a body-oriented psychologist, a member of the Russian Dance Movement Association therapy and a graduate of the Institute of Practical Psychology and Psychoanalysis with a specialization in Creative Dance and Developmental Movement. A student of Dr. Ajahn Phra Chatri Hemapandha and a graduate of the Ragini Ayurveda and Yoga Center (India).

Conducts individual and group classes, including professional retraining courses at the Nordic Walking School. Anastasia is a regular expert on the health movement at specialized conferences and congresses in Russia and abroad, and also writes her own columns in several publications and the blog npoletaeva.ru.

In addition, Anastasia is engaged in professional life coaching, group and personal support in situations of change and in order to achieve personal goals, works with internal resources, body and mind.

Foreword

The one who walks will overcome the road.

Rig Veda

For more than ten years now, I cannot imagine my life without Nordic walking - walking with sticks. This is my hobby, my passion, my business, my life!

In this book, I share my knowledge, achievements, experience and talk about such an amazing and simple way to gain a healthy and beautiful body. It is designed for both beginners who are just discovering Nordic walking, and experienced fitness and Nordic walking fans looking to improve their performance.

Thanks

Many thanks to my family, who have always been my rear and support and inspired me to do great things. Like any person, at different times I experienced ups and downs, and one day, in spite of everything, I abruptly changed the course of my life - and my loved ones were there. Family is an important part of my life, I really value my family and love it.

Creating a book is hard work that requires a lot of concentration and patience. I am grateful for assistance in the appearance of this book to the wonderful PR agency TESSA and personally to Ekaterina Rusakova, who supported me from the very beginning and provided comprehensive assistance.

Special thanks to all my clients and friends who believed in me and in the business I do! I appreciate your attention.

Without you, this book would not have been possible.

Introduction, or My way to Nordic walking

Need to support

Victor Hugo

From an early age, I am convinced that a person’s health and appearance, or rather, his image of himself, can have a tremendous impact on his life. How we perceive ourselves in this world and how strongly we are connected with our bodily shell, not only our thoughts (which, I note, are mostly material) and character, but also our communication with other people depend. To fully know yourself, to find harmony and to feel the fullness of life is possible only by turning to your body through movement. It would seem so simple, but so difficult for a modern person.

My path to Nordic walking has been tortuous. For many years I have been looking for, trying various types of fitness and movement practices, from working out in the gym to yoga and Pilates. Due to physical activity, I sought to strengthen my health (including emotional), prolong youth, as well as to know myself, to discover new opportunities in myself.

For a long time my work involved frequent business trips to the Scandinavian countries and Germany. I have always been impressed by the care and respect that the governments of these countries have for their citizens. Everything is done there for people, for their personal safety and comfort. Needless to say, even people with disabilities, the elderly look joyful and satisfied with life. Like any person with a Soviet past, I was surprised by many things, and some things even made me smile. I remember my first impression of meeting with a group of 10-12 people of different ages who had sticks in their hands. It was near Helsinki, in the small wonderful town of Hamelin. We walked with my Finnish colleague in the surrounding forest park. An ordinary forest park, but with ideal dirt paths, cozy gazebos, comfortable tables and benches. Everywhere purity, harmony, tranquility. Having risen to the historical tower, we saw a group of people with sticks in their hands, similar to skiing. It was a big family company: children aged 6-7, parents, grandparents. Everyone walked cheerfully, carefree and amicably. Some talked, laughed, others for a moment left the distance to take a picture. I had never heard of walking with sticks before, and this whole picture caused me a frank laugh. Well, why do people, especially young people, go with ski poles in the summer? My ignorance was quickly eliminated by a Finnish colleague, who described in all colors and details the advantages of Nordic walking - Nordic walking, or walking with sticks. It turned out that in the Scandinavian countries, most of the population are devoted fans of this type of fitness. Moreover, walking with sticks for them is not only a great alternative to a stuffy gym, but also an exciting and useful pastime for the whole family and even a special kind of romantic date.

The next morning, I was already walking energetically, accompanied by an instructor, along the same route with rented sticks. I had no idea that this uncomplicated type of fitness has its own rules: a special technique, special sticks that are selected individually depending on height and ground, a proper breathing system while walking and a set of exercises with sticks. Unfortunately, love did not happen the first time. I was able to appreciate all the benefits of Nordic walking only in the second lesson, and fell in love completely and irrevocably in the fifth. I noticed that I can easily cover distances of 10–12 km, while after training I don’t feel any fatigue, pain, or tension, but on the contrary, I feel incredible lightness and calmness. A simple and understandable movement for the body gave me the joy of outdoor activities, removed the burden of problems and gave me a powerful boost of energy.

Returning to Moscow, I continued my training in the park on Sparrow Hills. Then in the city I was a real pioneer. They looked at me the way they looked at punks on Stary Arbat in the 1980s: with bewilderment and a smile. But nothing stopped me: I saw an excellent result from the classes and each time I complicated the training. Very quickly, I developed a professional interest in a new hobby. Having several higher and professional educations, including a certified coach from the London Academy of The International Coaching Alliance Limited and a body-oriented psychologist, I decided to open my own project - to create the first professional Nordic walking school in Russia. For more than a year I studied specialized literature on rehabilitation, anatomy, the latest achievements in the field of fitness, attended master classes by leading experts in Nordic walking in Germany, Finland, Lithuania. In addition, I graduated with honors from the prestigious German Institute of Nordic walking. As a result, in February 2010, under my leadership, the first Nordic Walking School in Russia was opened in Moscow.

The first visitors to the school were my friends, acquaintances, neighbors. It was a wonderful time, full of fresh ideas, enthusiasm and incredible energy. I dreamed of changing people's perception of fitness, opening a simple and understandable path to beauty and health, where there is no pain and struggle with oneself. And, I want to admit, I succeeded. Few people can boast such a variety of clients. Children and teenagers, young and old people, people with disabilities come to us - Nordic walking knows no barriers and is accessible to everyone. We started with two programs: a general health program and a weight loss program, and today we have more than 10 different areas. In addition, we often organize field programs in Lithuania and Bulgaria. Separately, there is a professional training of instructors. For six years of work, we have opened 50 clubs in Moscow, more than 40 in the regions of Russia and the CIS countries, trained over 800 Nordic walking instructors for leading rehabilitation and wellness centers in Russia and the CIS, sanatorium complexes, specialized medical institutions.

Not surprisingly, in this book, I focus a lot of attention on the results that can be achieved with regular Nordic walking. Based on my own experience and the experience of numerous clients of my school, I want to show how you can easily and quickly strengthen the body, solve specific health problems, get in shape, just by picking up sticks during a regular walk in the fresh air. Readers will learn how to start classes the right way, what exercises to do before and after walking, how to design a workout tailored to their individual characteristics, how to make classes fun and interesting. We will consider in detail the selection of sticks, additional equipment. Separately, let's talk about proper nutrition and breathing - important elements in any health practice.

I really hope that after reading this book you will truly discover Nordic Walking for yourself and through it you will be able to change yourself and your life, as I and many clients of the Nordic Walking School once did. Nordic walking is more than just fitness. A simple and natural movement that allows you to hear the voice of the body, discover the unity of bodily and emotional experiences, which, in turn, helps us become self-confident, gives energy and vitality.

I wish you pleasant reading and success in all areas of life. Write to me about your results, tell me how you managed to use the materials of the book in practice. My address: [email protected].

Chapter 1
Everything you wanted to know about Nordic walking

History of Nordic Walking

The history of Nordic walking goes back about 80 years. For the first time, skiers began to practice walking with sticks in the 30s of the last century for training in the warm season. They immediately noticed that this kind of training has a lot of advantages compared to regular walking or running. By the way, Nordic walking was in demand not only among European athletes: according to evidence, Soviet skiers also actively practiced walking with sticks.

Nordic walking gained mass distribution in Europe in the 80s of the last century. Nordic walking was especially popular in the Scandinavian countries, in particular in Finland. Hence the name of this type of fitness - Nordic walking (Northern, or Scandinavian, walking). Today, walking with sticks has more than 20 million fans in different countries, in particular in Finland, Sweden, Switzerland, Germany, Italy, the Netherlands, Great Britain, the USA and even Japan. According to statistics, in European countries, every fifth inhabitant practices walking with sticks. This type of fitness is being researched by the most prestigious medical institutes in the world, which every year discover its new beneficial properties for human health. No wonder Nordic walking is included in the rehabilitation programs of the largest medical and wellness centers in Europe, and is also used by many athletes, including Russian biathletes, for training in the summer.

For Russia, Nordic walking is a relatively new, but dynamically developing form of fitness. In the early 2000s, pole walking was introduced to the most modern rehabilitation clinics, health resorts and fitness centers. In 2010, under my leadership, the first professional school of Nordic walking was opened in our country. Instructors are trained there, as well as walking with sticks for everyone. Our team is doing a lot to popularize Nordic walking, and, to be honest, thanks to joint efforts, over the past three years in Russia there has been a real breakthrough in the spread of this type of fitness. More and more people are turning to walking with sticks. What are only the numbers of our school worth: in six years we have taught Nordic walking to over 40 thousand people. Men and young people under 35 began to come more often. I hope that soon Russia will catch up and overtake the rest of the world.

The evolution of Nordic walking in Russia

I can safely refer myself to the pioneers of Nordic walking in Russia. Unfortunately, the Russians are wary and even negative about all the new products. In 2008, they looked at me like I was an oddball. Some people openly laughed, others tactfully held back their smiles, and all asked with one voice: “Where did you lose your skis?” My training especially surprised people in winter when they saw poles without skis. Even those who tried to walk with sticks and felt the result were at first embarrassed, shy and united in groups in which it was easier to resist the ridicule of others. True, there were also bold innovators. They delved into the essence of the technique with pleasure and interest and boldly practiced walking with sticks anywhere - some even went to work like that. There were also those who wrote me angry letters or left emotional negative reviews about Nordic walking, calling it another "Western nonsense."

All this reminds me of the story of American President Jimmy Carter, who was one of the first to practice jogging. They laughed at him and wondered. But who is now surprised to see a runner on the street?! Fortunately, the situation in Russia has changed radically over the past five years. Today I only have time to give comments and write articles for the media about the benefits of walking with sticks. Our instructors are invited to all major health and city holidays, charity events, master classes, and now there is a huge demand for professional training. But most importantly, more and more people are turning to walking with sticks. Someone still prefers to work out in groups, but no one doubts the benefits and effectiveness of Nordic walking.

Walking and famous historical figures

The world-famous Austrian Empress Elisabeth, or Sissi, wife of Franz Joseph (ruled 1848-1916), was one of the most notable and tragic personalities in the history of Austria. Unfortunately, by her own admission, she felt like a prisoner in Vienna. From the very beginning of her family life with her beloved husband, her despotic mother-in-law Sophia Bavaria intervened in her personal life. She controlled every step of her daughter-in-law, limited her communication with her husband, and then completely took away the children. Literally a year after the wedding, Sissi was on the verge of a nervous breakdown. Being alone and having no support at the Vienna court, she escaped by horse and foot walks. Contemporaries noted that Sissi walked several kilometers every day and periodically arranged many hours of hiking in the mountains. Walking became a remedy for the empress in the fight against stress and helped to maintain a slender and graceful figure. In fact, Cissy was the pioneer of regular cardio training as a means of maintaining a beautiful figure.

Another famous hiker was A. S. Pushkin. Thanks to regular training, horseback riding and hiking, the poet had an excellent athletic physique. On his walks, he always took a cane with a heavy tip. By shifting the cane from hand to hand and performing various movements with it, which were akin to exercises with dumbbells and a barbell, Pushkin strengthened the muscles of his hands.

Walk or run? Benefits of Nordic Walking

As you already understood, this book is not about running at all. But I decided to touch on the topic of running not by chance. Every time I tell new clients or journalists about the benefits of walking with sticks, I invariably hear a question about running. Beginners do not believe that Nordic walking is not inferior to running in terms of efficiency, but unlike the latter, it has no contraindications and is much safer.

In this chapter, I'm not going to scold running and glorify walking, just trying to convey one important point: you need to run smart. Like any dynamic sport, running allows you to quickly achieve your goals, but it has many contraindications. My nightmare is to see how instructors in the gym send their obese clients to the treadmill so that they get rid of extra pounds in the shortest possible time. I feel sorry for the poor guys who probably don't know what irreparable damage to their health running can cause. Who said that running makes you lose weight?

Before Nordic walking, I ran 5 km every other day on a treadmill for a long time. But three years later, the Achilles tendon began to hurt badly, and the extra 2-3 kg somehow did not go away. After a month of walking with sticks, the leg stopped hurting, and the volume in the hips decreased. What was the reason?

Since ancient times, walking has been the most natural human movement. Its main function is to safely move the body while conserving energy as much as possible. If we compare the biomechanics of walking and running, we will see many differences. During running, the foot leaves the ground (the so-called flight phase) and hits it. During walking, the phase of "double support" is maintained and the foot rolls safely from heel to toe. Thus, while running, the joints, especially the knee, and the spine are at risk. The greater the weight or height, the greater these risks. For tall and obese people, running is not only undesirable, but contraindicated. In this case, there is an enormous load on the joints of the legs, and they begin to wear out rapidly. And it's not about illness. Even a healthy, but overweight person can easily “kill” his joints and provoke spinal diseases by starting to run. Maybe you will get rid of extra pounds, but then you will treat your joints all your life and you will have to give up running forever.

You can not run for people with diseases of the spine, including those with intervertebral hernias. The shock wave generated during running shortens the distance between the vertebrae and causes them to touch and bump against each other. As a result, pain in the back and neck, tension in the lower back may appear. It is not recommended to run for the elderly and people suffering from diseases of the cardiovascular system. In addition, do not forget about the high injury risk of running. The most common injuries sustained during dynamic sports are sprains, sprains, fractures, torn ligaments, and knee injuries. And there are not so many people who consider this sport comfortable. For most, it is associated with incredible effort and pain. “Then who is running for?” you rightly ask. My opinion is that running is possible and useful for professional athletes, experienced and trained people who do fitness for a long time and regularly, do not have pronounced health problems and are overweight, easily withstand high loads and are devoted fans of running. If you decide to choose running, then know that in running, as in walking, proper technique is important. In this regard, I recommend starting the first training under the guidance of an experienced instructor. This will help you get the most out of your workout and help you avoid unnecessary injury. I invite everyone else to Nordic walking training!

As you can see, there are many reasons why people switch from running to walking, which has high health benefits and low risk of injury (Table 1.1). While walking with sticks, the foot rolls smoothly on the surface of the earth, and this does not cause any problems with the spine. On the contrary, this type of fitness is indicated for people suffering from curvature of the spine and intervertebral hernia. Due to the work of the hands and reliance on sticks, the load on the body is distributed evenly, thereby eliminating possible problems with the joints.

Walking as a natural human movement does not cause psychological discomfort. It requires a minimum of effort, so it is ideal for beginners who decide to take care of their health and want to start moving fully. Walking with sticks is possible only in nature. And fresh air, as you know, significantly enhances the effect of training. In addition, psychologists talk about the need for spatial movement and the beneficial effect of changing the picture on the psyche of citizens. In Nordic walking classes, you can independently choose a convenient route for yourself and calmly practice individually or in a group of like-minded people. By the way, while walking with sticks, getting rid of extra pounds is much easier than while running. Read more about this in the section “Nordic walking for beauty. Younger, prettier, slimmer” of the current chapter. In short, minimum effort, maximum effect. Sounds like an impossible dream? But this is the real truth. And I will prove it to you in the following chapters.

Anastasia Poletaeva

Nordic walking. Secrets of the famous coach

© LLC Publishing house "Piter", 2015

All rights reserved. No part of the electronic version of this book may be reproduced in any form or by any means, including posting on the Internet and corporate networks, for private and public use, without the written permission of the copyright owner.

©The electronic version of the book was prepared by Litres (www.litres.ru)

Anastasia Poletaeva is the founder and director of Russia's first professional Nordic Walking School, Poletaeva & Co, a center for conscious movement and developing tourism, and the Body Line Moscow School of Pilates. In addition, she is a certified coach at The International Coaching Alliance Limited in London, a professional Nordic walking trainer, a body-oriented psychologist, a member of the Dance Movement Therapy Association and a graduate of the Institute of Practical Psychology and Psychoanalysis with a specialization in Creative Dance and Developmental Movement. .

Nastya is fond of philosophy, psychosomatics, movement practices. She has been practicing Nordic walking and Pilates for over ten years.

At the School of Nordic Walking, the author conducts individual and group classes, including programs for professional training of instructors and retraining of fitness trainers. Nastya is a recognized specialist in the field of wellness movement and the author of more than ten unique movement programs designed for different categories of clients, including those who have had a stroke and major surgeries.

Anastasia Poletaeva is the author of the book Nordic Walking. Health with an easy step”, a participant in numerous conferences on medicine, health and rehabilitation, as well as an invited expert in many publications dedicated to beauty and health. He writes columns in several magazines and has his own blog http://npoletaeva.ru.

Foreword

Movement is the storehouse of life.

I am often asked what role Nordic walking plays in my life. I have been walking with sticks for almost ten years. Five years ago, I opened the first professional Nordic Walking School in Russia, where we not only conduct individual and group classes for everyone, but also engage in outreach programs and professional training of Nordic walking instructors. During its work, our School has achieved great success and in many ways contributed to the popularization and development of Nordic walking in Russia - the most democratic and affordable type of fitness.

Hand on heart, I can say that for me walking with sticks is not just a hobby that has become a profession (as it is now fashionable to say). For me, movement and fitness is an integral part of life. Nordic walking is an important element of my philosophy of a happy, successful and quality life.

Movement is the same significant thing for a person as water, air or food. Walking almost every day, like a gourmet, I enjoy the motor process. Nordic walking gives me a sense of integrity and allows me to be in harmony with my body. I feel the joy of movement and am happy that I can control my health, manage my emotions and prolong my own youth and longevity in such a simple and affordable way.

This book will be a continuation of my first work Nordic Walking. Health is an easy step. Now we will also touch on many theoretical and practical issues, including the features of walking technique and various types of training. Here you will find many useful exercises with descriptions, recommendations on the correct selection of shoes and equipment, as well as various tips. I will reveal to you the secrets and tell you stories from my professional activities.

However, the main purpose of this book is somewhat broader. First, to help the reader find the motivation to move (the push that will make you “get up off the couch”). Secondly, to convince of the importance of understanding your own body and its needs.

After all, we are all born with a very strong connection between body and soul, which, unfortunately, is destroyed due to a passive lifestyle and the use of many "benefits" of modern civilization. Most of our illnesses do not occur by accident, but, as a rule, are the result of a violation of this natural connection. No diplomas and money can help you become happy if the body lives its own life. Nordic walking is the easiest, most affordable and effective way to achieve personal harmony and learn to fully enjoy life, enjoying every day and being proud of your willpower and beautiful healthy body. After reading the book, do not put it on the shelf, but take sticks, go to the nearest park and start moving. Believe me, the result will not keep you waiting.

I would love your stories. Send them to or share on our Nordic Walking School Facebook page.

Thanks

Dear friends!

Thank you so much for your many responses to my first book, Nordic Walking. Health is an easy step. I really appreciate your opinion and I am glad that the book turned out to be really interesting, informative and useful.

It is thanks to your support and high appreciation of my first work that we decided to write a sequel. In writing this book, the instructors of the Nordic Walking School Irina Vdovina, Elena Aksinevich, Stanislav Rulev, Daniil Gushchin helped me and shared their experience. Thanks to our wonderful photographers Anton Ermakov and Irina Ruleva, whose photographs became illustrations and adornments of the book.

I thank all clients and friends who believe in me and my business.