Another Nordic walking session in Tuscaloosa!

Hi there! It’s already February and time for another Nordic walking session. Come to the gym of First Baptist Church Tuscaloosa and learn about 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.

We’ll be indoors, so dress comfortably. We’ll practice with Nordic walking poles to 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.

If the weather permits, we’ll go outside to Government Plaza and walk there. As the weather gets better, we’ll go to other venues to practice and enjoy each other’s company. 

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

When: Saturday, February 27, 9:00 AM – 11:00 AM.

Location: 721 Greensboro Avenue  |  Tuscaloosa, Alabama 35401. The gym (Family Life Center) is on 23^rd Avenue between 7^th and 8^th Streets.

Video

From Amazon: Some DVDs that teach the use of poles for walking/hiking/trekking and for balance/mobility.

Research: Effects of Nordic Walking on Body Composition, Muscle Strength, and Lipid Profile in Elderly Women

A research article in Asian Nursing Research in March, 2013. Here's information from the article:

Purpose: "...investigate the effects of Nordic walking on body composition, muscle strength, and lipid profile in elderly women."

Method: A control group  that didn't do anything different, a walking group  that walked normally 3 days per week for 12 weeks, and a Nordic walking group that Nordic walked 3 times per week for 12 weeks. All the groups had similar backgrounds, builds, starting strength levels, and lipid profiles.

What the researchers found:

• "The Nordic walking group and the normal walking group showed more body weight change compared to the control group. "
• "…we confirmed the need…to manage obesity for elderly women aged from 60 to 69, and showed that a Nordic walking program to be beneficial as a obesity management program."
• "In muscle strength, the Nordic walking group and the normal walking group showed an increase in muscle strength in grip strength, sit to stand, and arm curl."
• "…the Nordic walking group showing significant increase in upper extremity muscle strength than the normal walking group, a remarkable outcome because the participants in this study had never experienced a continuous exercise program."
• "Nordic walking can energize upper body muscles by using poles and give stability while walking. Thus, Nordic walking is a suitable exercise for the elderly."
• "In terms of blood lipid levels, the Nordic walking group and the normal walking group showed a significant decrease in total cholesterol compared to that of the control group."
• Specifics:
• "In total cholesterol levels, the Nordic walking group showed a significant decrease…The normal walking group showed a significant decrease…However, the control group did not show significant changes."
• "In triglyceride levels, the Nordic walking group showed a significant decrease…The normal walking group did not show any significant changes…The control group did not show any significant changes."
• "In HDL cholesterol levels [good cholesterol], the Nordic walking group showed a significant increase…The normal walking group did not show any significant changes…The control group did not show any significant changes."
• "In LDL cholesterol levels [bad cholesterol], the Nordic walking group did not show any significant changes…The normal walking group did not show any significant changes…The control group did not show any significant changes."

Nordic walking works!

Notice some things related to what the Nordic Walking Guy's 3 rules of Nordic walking:

• Walk with purpose. The research highlighted the potential for Nordic walking to help with health issues that come with age.
• Be consistent. Notice the women walked 3 days per week for 12 weeks and the results showed the fruit of their efforts. They kept it up so they could reap the rewards of Nordic walking.
• Don't eat like a teenager. The LDL cholesterol levels didn’t change much, evidence you must also  manage your diet to help the exercise give you full benefits.