Nordic walking and regular walking

  • Participants: 11 women, 11 men. Late 20s to early 30s.
  • Distance: 1,600 meters on 200-meter track.

Results:
Dimension
Women
Men
Oxygen consumption
Greater than regular walking
Greater than regular walking
Caloric expenditure
Greater than regular walking
Greater than regular walking
Heart rate
Greater than regular walking
Greater than regular walking

There's why the results are interesting:
  • The age of the participants indicates Nordic walking is worthwhile for younger people. The stereotype is that Nordic walking is only for senior citizens and people with chronic illnesses.
  • The greater oxygen consumption and caloric expenditure comes from involving muscles in the upper body.
  • The greater  heart rate means a stronger heart and the ability to get to a fat burning zone.

Most interesting is another observation in the study that the improvements came "without significantly increasing perceived exertion."

Give Nordic walking a try.

#NordicWalkingGuy
Models of corporate workplace wellness programs

Found through a LinkedIn group, this article suggests ways to focus programs. A wellness program needs a focus so the organization can estimate the resources needed.

Types of program focus:
  • Awareness. Promote wellness resources.
  • Activity. Involve employees in doing some kind of general activity.
  • Action. Connect employees to resources tailored to their health needs.
  • Accountability. Connect wellness outcomes to things like insurance premiums.

Notice how the types of focus are levels of organizational involvement from somewhat passive to very paternalistic.

How to know which level to adopt? Think about your objectives and resources and which level best supports those objectives.

Happy planning from #NordicWalkingGuy!
Your best omelet now

I got the omelet maker listed below and tried it out. The omelet turned out very well and showed this to be a great way to make omelets.

Here's what I did:

  1. Following the directions, I put the vegetables and meats in the container and microwaved them.
  2. With the ingredients freshly steamed, I beat 2 eggs, poured them into the container, and microwaved the mixture. With this version, you don't have flip the egg over the ingredients as you see done in traditional omelet preparation.
  3. At this point, you can enjoy your omelet. The container is flexible, so it's easy to take it out. You can either drop it into your plate or scoop it out with a spatula. Either way, it's easy.
I did deviate from the instructions because I like to prepare my omelets in a certain way.
  1. After completing #3 above, I put the completed omelet into a frying pan that had a light layer of oil to brown it on both sides. The omelet was easy to flip with a spatula.
  2. That's not all. I put the omelet back in the omelet maker, laid some cheese on top, and then spooned some canned zucchini on top (in the can, the zucchini is in a ragu). 
  3. I closed the container and heated it in the microwave again. That melted the cheese, and the ragu with the canned zucchini gave it something of a Spanish omelet flavor.
Bon apetit from #NordicWalkingGuy!


Old Nordic walking infomercial starring Lindsey Vonn

Check out this infomercial:

I leave it to you to decide if it got you excited about Nordic walking.
How do you like the Nordic walking infomercial with Lindsey Vonn?
Love it! How do I get started?
Interesting. Let me check out this Nordic walking.
Nah. Didn't get me interested in Nordic walking.
  Show results
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Days left to vote: 6
An earlier post from Nordic Walking UK Northwest on Facebook, some resolution areas as you start thinking about the new year.

From Facebook, a pretty scene Nordic walkers encounter.
 
From previous years at Nordic Walking UK Malaysia on Facebook, just in time for the big feasts.

Walking reduces HbA1c in Type II diabetic patients

An interesting review of different research studies found these results:
  • Decreased HbA1c.
  • Reduced body mass index.
  • Lower diastolic blood pressure.

Interestingly, the review noted no significant improvements in systolic blood pressure or cholesterol levels. Other studies noted throughout this blog, on the other hand, noted significant improvements in those categories.

The interesting quotation was this: "Supervised walking was associated with a pronounced decrease in HbA1c (WMD −0.58%, 95% CI: −0.93% to −0.23%), whereas non-supervised walking was not." That means seek out a coach to keep you consistent and focused.
Nordic walking and Type II diabetes: Ongoing research

Some results of research about Nordic walking and Type II diabetes:

Overall conclusions:
  • Get coaching. The commitment to meeting with your coach and the training your coach provides will help you get the most out of Nordic walking.
  • Good news for PhD candidates. Because different studies showed no effect on HbA1c and also positive effect on HbA1c, research must continue.

Nordic walking and posture

Here's a short video that shows the relationship between posture and Nordic walking.

Nordic walking and geriatric rehabilitation

A study comparing Nordic walking and regular walking for senior citizens showed Nordic walking was "106% more effective in improving gait speed among elderly."
Nordic walking and fibromyalgia

In a fibromyalgia study comparing Nordic walking women with women walking without poles, those who Nordic walked not only improved their walking times more significantly than the regular walking group, the Nordic walking group experienced a greater reduction in exercise heart rate (good) and reported significantly better scores in the Fibromyalgia Impact Questionnaire Physical function questions.

Nordic walking appears to have the flexibility for designing aerobic exercise programs that can start and maintain at lower intensity levels while still realizing the benefits of exercise. This is because the poles help activate upper body muscles without requiring higher intensity work from the lower body.
Nordic walking in Tuscaloosa County!

Join me at Bowers Park on Saturday, December 3, at 10 AM for a free Nordic walking sampler. I'll have poles on hand.

Dress for the weather, and bring some water.

For more information about Nordic walking, check out the Nordic Walking Guy blog and the Facebook page. Click here for the schedule for the rest of the year.

Are you a beginner and never Nordic walked? Don't worry. I'll take time to teach the technique so you can get started.

Something more! I will certify anyone who wants to teach Nordic walking. If you get certified, you’ll be able to teach Nordic walking and become part of a network of instructors. TAKE NOTE: Certification costs money! Be prepared with your credit card when you register online with the American Nordic Walking Association. If you have questions, please contact me at Leroy.T.Hurt@gmail.com, 360-250-5655

Certification Level
Nordic Walking Guide Workshop
ANWA BASIC Instructor Certification Seminar
Location
Bowers Park
1600 James I Harrison Jr Pkwy
Tuscaloosa, AL 35405
Bowers Park
1600 James I Harrison Jr Pkwy
Tuscaloosa, AL 35405
Description
Bring a lunch and drink
This four hour course has no previous teaching requirements. Following this workshop, you'll be prepared to promote your new passion - Nordic Walking.
You will also be part of a network of instructors
10 Lesson Seminar (8 hrs) - Part 1 Practice & Technique and part 2 Theory with written exam
You’ll become part of a network of instructors
How to register

Address:
Bowers Park (parking lot by the pool and Belk Activity Center)
1600 James I Harrison Jr Pkwy
Tuscaloosa, AL 35405

Nordic walking comes back to Jefferson County!

Join me at in Vestavia Hills on Saturday, December 17, at 10 AM for a free Nordic walking sampler. I'll have poles on hand.

Dress for the weather, and bring some water.

For more information about Nordic walking, check out the Nordic Walking Guy blog and the Facebook page. Click here for the schedule for the rest of the year.

Are you a beginner and never Nordic walked? Don't worry. I'll take time to teach the technique so you can get started.

Something more! I will certify anyone who wants to teach Nordic walking. If you get certified, you’ll be able to teach Nordic walking and become part of a network of instructors. TAKE NOTE: Certification costs money! Be prepared with your credit card when you register online with the American Nordic Walking Association. If you have questions, please contact me at Leroy.T.Hurt@gmail.com, 360-250-5655

Certification Level
Nordic Walking Guide Workshop
ANWA BASIC Instructor Certification Seminar
Location
Wald Park
1973 Merryvale Road
Vestavia Hills, AL 35216
Wald Park
1973 Merryvale Road
Vestavia Hills, AL 35216
Description
Bring a lunch and drink
This four hour course has no previous teaching requirements. Following this workshop, you'll be prepared to promote your new passion - Nordic Walking.
You will also be part of a network of instructors
10 Lesson Seminar (8 hrs) - Part 1 Practice & Technique and part 2 Theory with written exam
You’ll become part of a network of instructors
How to register

Address:
Wald Park (parking lot across near the pool)
1973 Merryvale Road
Vestavia Hills, AL 35216

Nordic walking and breast cancer survivors: Reducing lymphedema 

A summary of research:




Nordic walking and earthquake recovery

Nordic walking has a role in helping Japanese earthquake victims recover from the big earthquake.

Nordic Walking for breast cancer survivors

I came across the abstracts from the International Nordic Walking Federation's annual conference. Here is some information from one of the presentations. This one was by Andrea Di Blasio, Ph.D., M.Sc., B.Sc. Department of Medicine and Aging Sciences and "G. d’Annunzio” University of Chieti-Pescara, Italy INWA Instructor and Cristina Castro Gonzales, BSc(Hons) Sport, Health & Exercise Science and BSc(Hons) Radiotherapy & Oncology ,INWA National Trainer, Bilbao, Spain.

The study sought to determine the usefulness of Nordic walking for breast cancer survivors to facilitate recovery and future health. Results of the study yielded comprehensive benefits in
correcting faulty posture, balancing muscle chain lengths, enhancing elasticity and strength, improving general physical fitness, reducing mental distress, and activating the immune system.

Participants were also able to increase their range of motion, increase total body muscle endurance, and improve cardio-metabolic was well as postural and balance measures.

The researchers saw Nordic walking as useful against lymphedema (swelling in the arms and legs due to the effects of cancer treatment of the lymph nodes).
The development of conditional and coordinative abilities through Nordic Walking in the
secondary school

I came across the abstracts from the International Nordic Walking Federation's annual conference. Here is some information from one of the presentations. This one was by Loredana Lonati, docente di Educazione Fisica / Physical Education Teacher, Istituto d’Istruzione Superiore “Lunardi,” Brescia, NW National Technician Master’s degree 1 lev.

The study sought to increase activity levels in normally sedentary students. As a result, boys increased their activity that transferred over to other sports.
Nordic walking comes to Birmingham!

Join me at in Vestavia Hills on Saturday, November 5, at 10 AM for a free Nordic walking sampler. I'll have poles on hand.

Dress for the weather, and bring some water.

For more information about Nordic walking, check out the Nordic Walking Guy blog and the Facebook page. Click here for the schedule for the rest of the year.

Are you a beginner and never Nordic walked? Don't worry. I'll take time to teach the technique so you can get started.

Address:
Wald Park
1973 Merryvale Road
Vestavia Hills, AL 35216

Nutrition and sleep quality

I came across the abstracts from the International Nordic Walking Federation's annual conference. Here is some information from one of the presentations. This one was by R. Cannataro, Chemical Engineer, Food Technologist, Sport Nutritionist , Dept of Clinical Pharmacology University of Magna Graecia, Catanzaro.

Results for the participants in the study included:
  • Overall cell health improved.
  • Lower body fat and more toned muscles.
  • Improved sleep quality.
Back pain and Nordic Walking: One way to health

I came across the abstracts from the International Nordic Walking Federation's annual conference. Here is some information from one of the presentations. This one was by Jacqueline Zoro, physiotherapist, trainer and massage – practitioner, INWA National Trainer, Italy, NW National Technician Master’s degree 1 lev.

Results for the participants in the study included:
  • Reduced back pain
  • Posture improvement
  • Improved stability, flexibility, and strength
  • Improved social relations
  • Better sleep
Exploring Muscle Activation during Nordic Walking

I came across the abstracts from the International Nordic Walking Federation's annual conference. Here is some information from one of the presentations. This one was by Barbara Pellegrini, PhD Centro Ricerca Sport Montagna e Salute , Dept of Neurosciences, Biomedicine and Movement sciences - Università degli studi di Verona.

The researchers used electrodes to measure muscle activation.

Results:
  • Triceps were 16-40 times more engaged than in regular walking depending on intensity.
  • The upper back was 4 times more engaged than in regular walking.
  • The biceps and shoulders were 2-3 times more engaged than in regular walking.
  • The abdominal muscles were more engaged than in regular walking.
  • Oxygen intake was higher than in regular walking.
  • There was less stress to the back muscles than in regular walking.
One study yielded interesting results related to low back pain

Some research is being done about the relationship between Nordic walking and chronic low back pain. One study was neutral about whether there were positive effects. There was significant pain reduction after warming up with Nordic walking poles but no further pain reduction during the rest of the walk. The researcher theorized, "With many participants rating pain near the lowest point on the scale at the start of the walking course ratings may have been susceptible to a floor effect with little room for further reductions of their pain." In other words, pain reduction was so significant, there wasn't much more to do.

Background.
  • Not as many sufferers walk for exercise as we would expect.
  • Nordic walking increases heart rate, oxygen use, and caloric expenditure without increasing perceived exertion. In other words, Nordic walkers don't feel like they're working harder even though the numbers say so.
  • Other studies suggested reduced lower back pain after 6 to 8 weeks of Nordic walking.

Method.
  • 20 adults: 12 male, 8 female.
  • None of the participants had Nordic walked before.
  • Participants walked 1 mile after a warmup walk.
  • Participants were randomly chosen to walk without poles or to Nordic walk. That would provide a comparison of walking methods.

Outcomes.

  • Significant pain reduction from warmup with poles. Pain levels remained low during the rest of the walk.
  • Confirmed other studies that perceived effort didn't change even though actual effort increased.
  • Participants continued to walk slowly even though pain levels didn't increase.
Making Strides 

Check out this walking event on October 29. I signed up for it and will Nordic walk the route. Join me!
Let’s meet on October 20  to Nordic walk!

A change of pace to prep for the Making Strides Against Breast Cancer walk in Tuscaloosa! I signed up to Nordic walk at that event. If you signed up, prep for it by practicing some Nordic walking, a fun and effective way to exercise. It’s also a great social activity because you can walk with other people and enjoy their company.

Dress for the weather and sun and bring some water. I'll bring the Nordic walking poles so you can burn calories, tone muscle, and improve overall health.

This will be a free session. For more information about Nordic walking, check out the Nordic Walking Guy blog and the Facebook page.

Are you a beginner and never Nordic walked? Don't worry. I'll take time to teach the technique so you can get started.
  
Instructor: Leroy Hurt, Associate Dean at The University of Alabama and a certified Nordic walking instructor
When: Thursday, October 20, at 5:30 PM
Location: Annette N. Shelby Park. 1614 15th Street, Tuscaloosa
Let’s meet on October 15  to Nordic walk in Tuscaloosa, AL!

I convinced the Crimson Tide to play an away game so can meet to Nordic walk on 10/15! Come out for some Nordic walking, a fun and effective way to exercise. It’s also a great social activity because you can walk with other people and enjoy their company.

Dress for the weather and sun and bring some water. I'll bring the Nordic walking poles so you can burn calories, tone muscle, and improve overall health.

This will be a free session. For more information about Nordic walking, check out the Nordic Walking Guy blog and the Facebook page.

Are you a beginner and never Nordic walked? Don't worry. I'll take time to teach the technique so you can get started.

Certification training available if you register and pay ahead of time. Do you want to teach Nordic walking? Register to get certified with the American Nordic Walking Association (ANWA), and I will take you through certification training. ANWA charges a registration fee based on the type of certification you want. Check out the information at Nordic Walking Guy.

Instructor: Leroy Hurt, Associate Dean at The University of Alabama and a certified Nordic walking instructor
When: Saturday, October 15, 10:00 AM – 12:00 PM. If you come to be certified, bring a lunch because certification training will go additional hours. Please note: You must register for the certification session ahead of time with the American Nordic Walking Association! See the item above.

Location: Munny Sokol Park (trail head; shelter looks like a barn and is across from the dog park; parking is available). 5901 Watermelon Rd, Northport, AL 35406
Why you need coaching

Why should you pay for Nordic walking instruction? Can't you do it on your own? Yes, but…

A comparison of Nordic walking under supervision and home exercise done without supervision showed that supervision (coaching) contributed to improved fitness of Nordic walkers over those working out on their own. The Nordic walkers walked farther without discomfort.

The study didn't dwell too much on why the Nordic walkers did better. It seems to me developing the skill to Nordic walk requires coaching, and coaches encourage their students. Nordic walking technique, properly executed, allows walkers to make the most of the exercise, and coaches help walkers master the technique.

Check out a local Nordic walking coach. None in your area? Contact me for help.
International Nordic Walking Convention

Has started...

 
Increasing physical activity

A research article described an investigation to determine factors that led to increased physical activity. The participants were overweight middle-aged men with impaired glucose regulation, and one group Nordic walked, another group took up resistance training, and the third group didn't do anything different (control group). The control group acted as the part of population that doesn't do anything different from what they normally do.

All the groups started the study at similar levels of total physical activity. Total physical activity in the study consisted of:
  • Occupational (or other daytime) physical activity (OPA): What you do at work.
  • Commuting (or transition) physical activity (CPA): What you do to get to work.
  • Leisure-time physical activity (LTPA): What you do for fun.
  • Miscellaneous home physical activity (MHPA): The household chores you do.
  • Structured physical exercise activity (SPEA = Nordic walking or resistance training activities): What you do when you set aside time to work out.
  • Sleep: What you do when your eyes are closed.

In structured physical activity (workout sessions), intensity was higher in the Nordic walking group than in the resistance training group. Increasing intensity was seen as more beneficial to fitness than increasing the amount of exercise. We need to understand a key point, however.
Intensity was measured by metabolic equivalent of task (MET). It's a multiple of your energy expended at rest. If you do an activity where the MET is rated as 5, you're expending 5 times the energy expended at rest. Then you multiply the minutes you do that activity to get a final result. If you perform that MET 5 activity for 50 minutes, your total intensity is 5 X 50 = 250. MET provides a way to compare different activities.

Note: MET looks like it's really more of an aerobic measure, so I'm not sure how resistance exercise can really be compared. Weight lifters have to manage their sessions closely because the lifts break down muscle and require recovery time. Nordic walkers can go longer and more frequently.

Overall physical activity didn't increase, but, in comparison to the control group, the researchers reported the Nordic walking group increased their leisure-time physical activity significantly but not in the resistance training group. However, as leisure-time physical activity increased, other kinds of physical activity decreased to compensate. The researchers stopped short of reflecting on why the increase happened. I think the low impact of Nordic walking and how Nordic walkers don't feel like they're working harder even if they really are is a factor in encouraging people to step up their activity.
Tools for research

Something researchers use to study movement like Nordic walking.
Nordic walking and insulin resistance

I came across a research article that tested the effect of Nordic walking on insulin resistance in elderly women. Insulin resistance is related to Type 2 diabetes and other disorders. In this particular case, the participants Nordic walked under instructor supervision two hours per week.

What the researchers found:
The participants improved their walking distance (walked as far as they could in six minutes) and positive improvement in insulin resistance.
  • Improvement:
    • BMI [body mass index]
    • Waist circumference
    • SBP [systolic blood pressure]
    • Diastolic blood pressure (DBP)
    • HDL-C [high-density lipoprotein: good cholesterol]
    • hsCRP [high sensitivity C-reactive protein: caused by infections and long term diseases]
    • Hemoglobin
    • IRI [immunoreactive insulin]
  • Unchanged:
    • TG [triglycerides]
    • LDL-C [low-density lipoprotein: bad cholesterol]
    • GGT [serum gamma-glutamyl transferase; detect disorders of liver and bile ducts]
    • Uric acid
    • HbA1c [hemoglobin A1c]
    • FPG [fasting plasma glucose: after overnight fast; 126 mg/dl or higher means a person has diabetes]

Regarding HbA1c, the standard by which glucose in the blood is measured, it's not surprising it was largely unchanged (5.7 before and 5.6 after). It's a measure over a period of time, so HbA1c is really more affected by diet. I saw a similar result in another research article I blogged about. That's why the Nordic Walking Guy tells you, "Don’t' eat like a teenager."
Nordic walking, weight, and diabetes

Are you interested in how Nordic walking can help your cardiovascular health? A research article provided some insight. The participants were overweight and had Type 2 diabetes or had problems with glucose tolerance. Note: the link is to an abstract that's publicly available. I'm able to access the full article through my university library account.

What they found:
  • Body mass index (BMI) in a group with normal glucose tolerance had a greater reduction from Nordic walking. However, BMI didn't change significantly in a group with impaired glucose tolerance or Type 2 diabetes.
  • Those with normal glucose tolerance and those with impaired glucose tolerance or Type 2 diabetes reported increased activity levels.
  • Participants with impaired glucose tolerance or Type 2 diabetes who Nordic walked reported significant improvements in quality of sleep and general health.

What were some of the researchers'' conclusions?
  • Quality of sleep is related to overall wellness. "Nordic walking and other modes of exercise may provide a less costly and safer alternative to medication as a means of alleviating some sleep disorders."
  • Type 2 diabetes can lead to perceptions to pain, but participants did not report problems with Nordic walking. "Nordic walking may thus be a safe mode of introductory exercise, even for individuals with Type 2 diabetes."


Nordic walking and the numbers your doctor talks to you about

Here's some information from a research article comparing the effects of Nordic walking and Pilates on glucose and lipid levels. The participants were women experiencing menopause and who were overweight.

Here are some results:
  • Nordic walking. Significant reductions in:
    • "…body weight (6.4%)"
    • "…body mass index (6.4%)"
    • "…blood glucose (3.8%)"
    • "…total cholesterol (10.4%)"
    • "…non-high-density lipoprotein (HDL) cholesterol (16.7%)"
    • "…low-density lipoprotein cholesterol (12.8%)"
    • "…triglycerides (10.6%)"
    • "…increase in HDL cholesterol (9.6%)
  • Significantly smaller-although still favorable-changes, except for glucose and HDL cholesterol levels, were observed in the Pilates group (decreases of 1.7%, 1.7%, 1.6%, 5.3%, 8.3%, 7.5%, and 6% and an increase of 3.1%, respectively).

The researchers' conclusion: "Exercise training in accordance with the NW model causes statistically and clinically more significant changes in glucose and basic blood lipid levels than do Pilates and dietary intervention alone."
Nordic walking schedule

It’s cool this fall, and Nordic walking is the cool thing to do! Come out for some Nordic walking, a fun and effective way to exercise. It’s also a great social activity because you can walk with other people and enjoy their company.

Dress for the weather and sun and bring some water. I'll bring the Nordic walking poles so you can burn calories, tone muscle, and improve overall health.

For more information about Nordic walking, check out the Nordic Walking Guy blog and the Facebook page.

Are you a beginner and never Nordic walked? Don't worry. I'll take time to teach the technique so you can get started.

Come out on these dates:

Date and time
County
Address
Information
10/15/2016, 10 AM
Tuscaloosa
Munny Sokol Park
5901 Watermelon Rd, Northport, AL 35406
2 big things happening here.
·         A free session, 1-2 hours (just show up)
·         A fee-based certification class if you want to teach Nordic walking (see below; 4 – 6 hours on site).
10/20/2016, 5:30 PM
This is a Thursday
Tuscaloosa
Annette N. Shelby Park
1614 15th Street, Tuscaloosa
Free session
Our first weekday session
Tune-up for the Making Strides of Tuscaloosa Walk on 10/29
10/29/2016
Registration starts at 7:30 AM
Walk starts at 9:00 AM
Tuscaloosa
Government Plaza
Distance = 5 km (3.1 miles)
The walk takes place rain or shine, so be prepared
See below
11/5/2016, 10:00 AM
Jefferson
Wald Park
1973 Merryvale Road
Vestavia Hills, AL 35216
Free session
Our first foray into Jefferson County
12/3/2016, 10:00 AM
Tuscaloosa
Bowers Park
1600 James I Harrison Jr Pkwy
Tuscaloosa, AL 35405
2 big things happening here.
·         free session, 1-2 hours (just show up)
·         fee-based certification class if you want to teach Nordic walking (see below; 4 – 6 hours on site).
12/17/2016
Jefferson
Wald Park
1973 Merryvale Road
Vestavia Hills, AL 35216
2 big things happening here.
·         free session, 1-2 hours (just show up)
·         fee-based certification class if you want to teach Nordic walking (see below; 4 – 6 hours on site).

Getting involved: Making Strides against Breast Cancer awareness and celebration or survivorship will be on October 29 at Government Plaza. I plan to walk to support the program. Anyone with me? Sign up on your own or contact me if you want to form a team! I can loan you a pair of poles.

A new thing! I will certify anyone who wants to teach Nordic walking. If you get certified, you’ll be able to teach Nordic walking and become part of a network of instructors. TAKE NOTE: Certification costs money. Be prepared with your credit card when you register. If you have questions, please contact me at Leroy.T.Hurt@gmail.com, 360-250-5655

Certification Level
Nordic Walking Guide Workshop
ANWA BASIC Instructor Certification Seminar
Location
Munny Sokol Park
5901 Watermelon Rd, Northport, AL 35406
Munny Sokol Park
5901 Watermelon Rd, Northport, AL 35406
Description
Bring a lunch and drink
This four hour course has no previous teaching requirements. Following this workshop, you'll be prepared to promote your new passion - Nordic Walking.
You will also be part of a network of instructors
10 Lesson Seminar (8 hrs) - Part 1 Practice & Technique and part 2 Theory with written exam
You’ll become part of a network of instructors
How to register


Instructor: Leroy Hurt, Associate Dean at The University of Alabama and a certified Nordic walking instructor