Nordic Walking Guy's 3 rules: (1) Walk with purpose (2) Be consistent (3) Don't eat like a teenager!
A test of Nordic walking for weight control involved 12 women in the Nordic walking group and 11 women in the regular walking group (no poles).
Findings:
- "...body mass, body fat and diastolic blood pressure decreased in both groups..."
- "VO2 peak [oxygen intake] increased in the NW [Nordic walking] group..."
- "...mean HR [heart rate]...HR at preferred walking speed...and % of time at high intensity...were higher in NW than in the W [walking] group."
- "RPE [rate of perceived effort] was not influenced by the modality of exercise and NW group showed a higher rate of adherence"
In other words, the Nordic walking women increased calorie/fat burning intensity without feeling like they were working harder (even thought they actually were).
Notice the last item: "higher rate of adherence." That means they were more likely to stick to it over the long term.
Diuretic or not?
A recent study found that caffeine in drinks like coffee and soft drinks doesn’t dehydrate people as once thought. In other developments in caffeine studies, there is other research that suggests benefits from drinking coffee: “Research suggests that ingredients in coffee can protect against liver cancer, prevent the development of type 2 diabetes, lower blood pressure, and even combat dementia and depression.”
What is the purpose of your worksite wellness program?
Here are some ideas shared on this LinkedIn discussion question. The ideas come from people in different kinds of organizations.
- “…help educate people to align themselves to their physical, mental and emotional body.”
- “…give youth as young as early childhood the opportunity to train correctly, peer inclusion, discipline in conditioning and life, develop an education first mindset, learn and develop skill sets in different sports.”
- “…support every employee's emotional, mental, physical and spiritual health and create an environment where they thrive.”
- “…foster an inclusive and supportive workplace culture.”
Notice the high level view that sees wellness programs affecting corporate culture.
- When: 10 AM; August 12
- Where: Annette N. Shelby Park (1614 15th Street, Tuscaloosa)
- Dress for the weather; bring some water.
- Full body, low impact
- Increase weight loss
- Improve cholesterol
- Improve blood pressure
- Facilitate rehabilitation
- Maintain stability and balance
- Maintain posture
- Facilitate stress relief
- Support muscle toning
- Improve cardiovascular function
- Improve lung capacity
- Support immune system
- Socialize with walking companions
- You determine the intensity of your workout
History of the US Army’s physical fitness test
Here’s a monograph describing the history of the US Army’s physical fitness test. Wait, what? Where’s Nordic walking in all this?
First, veterans of the US military will recall the fun mornings doing pushups in the dirt and running with others as a unit while someone sings cadence songs. Spouses will enjoy knowing what their veterans experienced.
The takeaway for Nordic walkers? The Army general’s statement in the foreword says it all: “Our culture is becoming increasingly ‘unfit,’ due to poor nutrition, a lack of adequate and formal exercise, and too much technology.” Fitness can lead to happier living for us everyday people.
In other words, fitness starts with a mindset, and Nordic walkers can set an example for others. Maybe we can turn the trend around.
- Rate of perceived exertion (how hard you think you're working)
- Physiological variables
- Oxygen consumption (VO 2 ) (rate of oxygen consumption during exertion)
- Heart rate (HR) (heartbeats per minute)
- Non-protein respiratory exchange ratio (RER) (a muscle's ability to get energy)
- Total energy expenditure (TEE) (energy used in all life processes)
Sunday Sounds: Music for Nordic Walking
This looks like an album to accompany you on your walks if you're into electronic music.
From Birgitta Sandberg's Managing and Marketing Radical Innovations: Marketing New Technology, some observations about what set Nordic walking apart from other fitness activities:
- Can be practiced anywhere
- Starts as soon as you step out your front door
- Can talk with each other while walking
- People with different physical conditions can still walk with each other
- Doesn't feel like you're working harder than with regular walking
There is enough in that book to motivate business and social science researchers to study Nordic walking. Doctoral candidates will find many research opportunities.
Managing and Marketing Radical Innovations: Marketing New Technology by Birgitta Sandberg
(hardcover) (paperback) (Kindle)