More effective than high-intensity training? Study: Practicing "Nordic walking" every day burns more than 70% of calories
Previous research has shown that even light walking, if performed consistently every day, can increase cardiorespiratory fitness and potentially extend life. “Nordic Walking”, which is more advanced than walking, is considered to burn more calories and is beneficial to cardiovascular health.
Nordic walking was originally developed as a summer training method for skiing. In recent years, it has become popular around the world in the form of fitness, sports and other models. The difference between Nordic walking and ordinary walking is that you need to hold trekking poles or walking poles with both hands. When walking, you use the strength of your upper body and arms to exert force on the trekking poles, and walk forward by contacting the pole body with the ground. The process of walking can not only exercise the lower limbs, but also exercise the muscles of the upper body due to the force exerted by the upper limbs on the trekking poles.
“Nordic walking” training is more effective than “high-intensity training” in protecting cardiovascular disease, study says
What are the benefits of Nordic walking? Research recently published in the Canadian Journal of Cardiology shows that exercise may help reduce the risk of coronary artery disease and have significant benefits for heart health. The study involved 130 patients with coronary artery disease. The subjects participated in a 12-week exercise program. After the program, the team conducted random visits for 14 weeks.
The subjects participated in three different types of exercise programs, namely high-intensity interval training (HIIT), moderate-intensity training (MICT) and Nordic walking. Research shows that all three types of exercise have a positive impact on heart health; however, Nordic walking has the most significant effect, improving subjects’ cardiopulmonary function, quality of life, and mental illness problems.
Study author Dr. Chip Lavie pointed out that although high-intensity training or moderate-intensity training can burn a large amount of fat in a short period of time, it may not be suitable for all groups, such as the elderly and people with limited mobility. In comparison, Nordic walking is easy to perform and exercises both upper and lower limb muscles. Lavie explained that walking at a speed of about 5 kilometers per hour can increase fat burning by up to 46%, which can be regarded as a measure to lose weight or promote heart health.
Reduce body fat, bad cholesterol and reduce obesity! Nordic walking burns more than 70% more calories
Nordic walking offers more benefits than just cardiovascular protection? “Harvard Health Publishing”, a publication directly affiliated with Harvard University in the United States, shows that Nordic walking can burn more calories than regular walking; American cardiologist Aaron Baggish even pointed out that Nordic walking is estimated to burn about 18-67% more. Waiting for fat.
“When there are no trekking poles as an aid, it is more difficult to train the muscles above the waist. On the contrary, the addition of trekking poles allows the muscles of the upper body to participate in training, and about 80-90% of the muscles of the whole body can be used.” Baggish said that Nordic walking Also associated with reductions in low-density lipoprotein cholesterol (LDL), triglycerides, chronic pain, and obesity.
Baggish believes that most people, regardless of age or gender, can benefit from Nordic walking. There are only a few points that you must pay attention to during training to ensure that the training process is safe: wear clothes that allow your arms to swing widely, keep enough water, and perform 10 minutes of dynamic stretching during training, and 10 minutes of moderate stretching after training. Training can be carried out in a flat park or open space; if you adopt mountain cross-country walking, be sure to be accompanied by a professional coach to avoid injury.
source:
Further reading:
