Comparing Nordic walking with conventional walking and
band-based resistance exercises
An interesting
research article on the effects of the different kinds of exercises. This one compared Nordic walking
with regular walking and band-based exercises. There was a control group
that didn't do anything so the researchers could see just how much difference
exercising made.
Method:
- The Nordic walking and regular walking groups exercised 3 days per week.
- The resistance band group worked out 2 days per week.
- Each exercise period was 30-40 minutes, not counting warm-up and cool down.
- Dimensions measured:
- Strength.
- Cardio-respiratory.
- Flexibility.
- Balance.
Results:
- Upper body strength improvement:
- Resistance band: 22.3%
- Nordic walking: 11.6%
- Cardio-respiratory fitness improvement:
- Nordic walking: 10.9%
- Walking: 10.6%
- Flexibility improved across the board.
- Balance didn't improve significantly.
Conclusion: Nordic
walkers showed improvement in the most categories, leading the researchers to
conclude Nordic walking was the best all around activity of the group.
Thoughts:
- One way to use Nordic walking poles as part of balance improvement is to use the poles for initial balance and then lift the poles for different lengths of time to help you practice your balance.
- If you're up to it, you can use variations to the Nordic walking workout to increase the intensity to work strength and cardio-respiratory systems.
