Ultimate Nordic Pole Walking Book (eBook)

Klaus Schwanbeck (Autor)

eBook Download: PDF

2014 | 3. Auflage
248 Seiten
Meyer & Meyer Fachverlag und Buchhandel GmbH
978-1-78255-708-1 (ISBN)

Infos

If you are a Walking beginner, an advanced Walker or just walk with friends - this is the right book for you. Based on 400 scientific studies about Walking and Nordic Pole Walking, this book gives a deep, easy-to-read and comprehensive insight into the benefits of Nordic Pole Walking and Walking exercise. It teaches the correct Pole Walking technique and explains the body?s physiological adaptation to achieve your fitness and health goals with this easy to perform, low impact exercise. It describes how Nordic Pole Walking, a sport that incorporates more than 90 percent of all body muscles, can prevent and help to cure most common health disorders, like obesity, back pain, high blood pressure, diabetes, arthritis and more. Scientifically proven self-testing tools help to check your actual fitness status and potential health risks. Practical weight loss concepts, nutrition advice and guidelines for lifestyle-changing lead you to a new quality of life. Detailed training plans from beginner to marathon level make it easy to achieve continuous success.

Dr. Klaus Schwanbeck is a graduate in sports science. After his career as a professional track & field coach he worked on developing nationwide health programs for 20 years. As founder of the German Health Promotion Network and for the German Olympic Sports Confederation, he educated and licensed instructors for multiple sports and therapists and physicians in cooperation with different medical boards. Originally from Berlin, he promoted Nordic Pole Walking with great success from Naples, FL and Toronto across the United States and Canada as a highly beneficial health and fitness exercise for everyone.

Inhalt

Cover 1
Contents 1
Acknowledgments 1
1. Nordic Pole Walking - The Fastest Growing Health Sport around the Globe 1
2. History of Nordic Pole Walking 1
3. Health Benefits at a Glance 1
3.1 Learn More about Health Benefits 1
4. 6 Steps to The Nordic Pole Walking Technique 1
5. A Total Body Workout 1
6. Criteria to Buy the Right Equipment 1
6.1 The Nordic Poles 1
6.2 Criteria for Walking Shoes 1
6.3 Functional Apparel 1
6.4 Drink Belt / Fanny Pack 1
6.5 Additional Equipment 1
7. Weight Loss with Nordic Pole Walking 1
7.1 The BERLIN-Weight Loss Concept 1
7.2 Body Change in 3 Weeks 1
7.3 The 3 Golden Rules 1
7.4 Reduced Calorie Nutritional Food 1
7.5 3 Days of Low-glycemic Foods 1
8. Improve Your Cardio Power 1
9. Prevent or Fight Diabetes 1
10. Prevent & Fight High Blood Pressure
11. Prevent & Fight Arthritis
12. Osteoporosis 1
13. Nordic Pole Walking for Healthy Veins 1
14. Stress Killer - Pole Walking and Its Influence on Mental Health 1
15. A Great Tool to Change Your Lifestyle 1
16. Ten Session Nordic Pole Walking Program 1
16.1 Class 1 - Introduction & Technique
16.2 Class 2 - Cardiovascular & Optimizing Technique
16.3 Class 3 - Nordic Pole Walking + Strengthening Neck & Shoulder
16.4 Class 4 - Nordic Pole Walking + Strengthening Back 1
16.5 Class 5 - Nordic Pole Walking + Strengthening Legs 1
16.6 Class 6 - Nordic Pole Walking + 25% Enhanced Cardiovascular Training 1
16.7 Class 7 - Nordic Pole Walking + Advanced Neck & Shoulder Strengthening
16.8 Class 8 - Nordic Pole Walking + Advanced Strengthening of Back Muscles 1
16.9 Class 9 - Nordic Pole Walking + Advanced Strengthening of Legs 1
16.10 Class 10 Ð Nordic Pole Walking Ð 60 Minutes Continuous Fat Burning 1
17. Training Plans for Your Success 1
17.1 Fitness Activity Readiness Questionnaire 1
17.2 Fitness Calculator - Check your Fitness Level 1
17.3 Fitness Calculator Classification 1
17.4 How to Use the Basic Training Plans 1
17.5 Beginner / Basic Walker 1
17.6 Improved Walker (up to 10K) 1
17.7 Advanced Walker (up to Half Marathon) 1
17.8 Performance Walker (up to Marathon) 1
17.9 Advice in Handling the Training Plan for Beginners/Basic Walkers 1
17.10 Training Advice for Performance Walkers in Preparation for a Marathon 1
18. Most Frequently Asked Questions about Nordic Pole Walking 1
19. Bibliography 1
Internet Resources 1
About the Author 1
Photo & Illustration Credits

Textauszug

CHAPTER 3

HEALTH BENEFITS AT A GLANCE

LEARN MORE ABOUT HEALTH BENEFITS

3. HEALTH BENEFITS AT A GLANCE

Meanwhile there are approx. 400 reports about (Nordic Pole) Walking in scientific & medical literature.

For example: In Germany, these studies are the basis for all German health insurance companies to pay 80% of the costs for a series of 10 Nordic Pole Walking classes conducted by certified instructors.

HEALTH BENEFITS/EXAMPLES OF SCIENTIFIC STUDIES OF NORDIC POLE WALKING:

•Nordic Pole Walking burns up to 46% more calories than exercise walking without poles or moderate jogging (Cooper Institute, 2004, Dallas and others). This rate increases up to 67% when Pole Walking uphill (German Journal of Sports Medicine, 56, 7/8, 249).

•Increases heart and cardiovascular training to 22% more effect (Foley 1994; Jordan 2001, Morss et al. 2001; Pocari et al. 1997 and others).

•Incorporates 90% of all body muscles in one exercise and increases endurance of arm muscles (Triceps) and neck and shoulder muscles (Latissimus) to 38% (Karawan et al. 1992 and others).

•Improves anabolic metabolism (American College of Sports Medicine, ACSM Fit Society® Page, Summer 2004, p. 4-5)

•Eliminates back, shoulder and neck pain (Attila et al., 1999 and other).

•less impact on hip, knee and foot joints about 26% (Wilson et al., 2001; Hagen 2006, and others)

•Increase production of “positive” hormones. Decreases “negative” hormones (R.M. Klatz et al., 1999; Dharma Singh Khalsa, 1997).

•Supports stress management and mental disorders (Stoughton 1992, Mommert-Jauch, 2003).

•Develops upright body posture (Schloemmer 2005).

SUMMARY OF ALL SCIENTIFIC STUDIES

Nordic Pole Walking improves all parameters significantly - even though it is a low impact exercise!

3.1 LEARN MORE ABOUT HEALTH BENEFITS

Low impact exercising is your best health insurance. It is not the exhaustive training that keeps you healthy and fit. Many scientific studies show that there is a barrier when physical training begins to stress your body negatively rather than to improve your body’s functions. When you train regularly up to a point at which you are really exhausted, your immune system weakens, more free radicals are produced, and your joints might be hurt.

Most sports activities workout only “half the body,” like bicycle riding, walking or jogging. When using the Nordic Poles, you strengthen all your upper body muscles (see pictures below) and improve your cardiovascular-system at the same time.

NORDIC POLE WALKING IS THE MOST EFFECTIVE TOTAL BODY WELLNESS SPORT

Feel good and have fun

It has been known for 50 years that cross country skiing is the most effective physical exercise for cardiovascular improvement and total body muscle strengthening. Cross-country ski athletes have the best balanced physical results over all sports athletes.

Why leave these positive effects to a few athletes when everybody can accomplish the same - everywhere and anytime without skis and snow?

ADVANTAGES AND FACTS:

There are a lot of advantages and facts that will motivate you to walk with your Nordic Poles:

FAT BURNING WITH THIS LOW IMPACT SPORT

Nordic Pole Walking burns up to 46% more calories than exercise walking without poles or jogging with slow tempo, according to many scientific studies (Cooper Institute, Dallas, TX).

A weight loss diet without exercising your body does not work in the end. Your body is programmed for surviving. Not exercising means you reduce your metabolism. Your body stores calories as body fat for “expected” times with less food.

When doing a weight-loss diet with low calorie intake, instead of burning fat your body generates energy for muscle movement from stored glycogen in your muscles and can then attack your immune system. The scale shows you have lost pounds, when mostly you lost muscle substance and water - and, unfortunately, only very little body fat.

Shortly after finishing your diet, your body gains weight again, because your body still runs on a “low burning” program. According to this ancient program, your body stores nutrition into fat-deposits to be prepared for the next lack of food. This is the Yo-Yo effect.

Lower your body weight by burning body fat – and avoid the Yo-Yo effect

If you want to lose weight you have to burn body fat. Fat in a considerable amount is only burned when muscles are working for a longer period of time and your heart beat frequency comes to an average of 120 - 140 beats per minute while exercising.

When sitting most of the day, walking from the parking lot to the office and back and so on, your body takes its energy from sugars (glycogen) stored in your muscles. Fat burning is not involved in this process since over time, our muscles ‘unlearn’ to burn fat due to losing their fat burning enzymes (S. Bartosch & H. Stengel, 2004).

After exercising 90 percent of your muscles with Nordic Pole Walking regularly for several weeks, you “re-animate” and rejuvenate your fat-burning process.

The good news is that you not only burn fat during your exercise, but when you relax after your Pole Walking session, your metabolism still continues burning body fat. This process is called “after-exercise burning” when your metabolism is still enhanced after your exercise for up to twelve hours.

Nordic Pole Walking impacts and changes the biochemical process in your body and you experience the following adaptation:

•Moderate growth of muscle mass

•Improvement of fat burning enzymes

•Improvement of mitochondria, the “ovens” in which fat is burned

•Improvement of mobilization of fat from the fat cells

•Improvement of metabolism (H. Stengel/S. Bartosch, 2004)

The next good news is: Pole Walking as a low impact exercise leads you nearly automatically to an exercise intensity-level called the “Fat Burning Zone” where you burn down most of your body fat.

Walk with 65 - 70% of your maximum heart beat frequency. For a healthy person this means 120 - 140 heart beats per minute. You can control this by measuring your pulse manually or with a pulse rate monitor you can buy in most sporting goods stores (read more in the chapter “Cardio Training”). This is a moderate but very effective walking tempo at which you feel comfortable and without a high impact on your joints.

For this reason, weight loss consultants and overweight people in Europe recognize Nordic Pole Walking as a great sports activity to burn body fat – and one which they really enjoy.

SOME EXPERIENCES FROM POLE WALKING CLASSES IN NAPLES, FLORIDA:

Naples, Florida April 2005: The “Pioneers” of Nordic Pole Walking in the Sunshine State

During our Wednesday Nordic Pole Walking classes, conducted by the NCH Wellness Centers in Naples, Florida, we measured the amount of calories burned with POLAR pulse rate monitors in each class on the same Pole Walkers every week for more than one year.

POLAR TRAINING MONITORS:MEASURING

•Pulse rate

•Calories

•% Body fat, and more

Our results matched existing scientific studies perfectly. We found that our Pole Walkers burned 800-950 calories during a 4.4 mile walk (1:10 h). At their weekly “spinning classes,” they burned 500-600 calories in 60 minutes on spinning bikes, measured with the same POLAR pulse rate monitors.

In a step aerobic class, participants did 6,000 steps in 60 minutes. However, in a Nordic Pole Walking class they walked 7,500 steps (measured with pedometer) in the same amount of time with a burning rate of up to 800-900 calories. What great results!

At first, everybody was astonished about these large numbers of calories burned with Pole Walking. However, knowing that 90% of all body muscles are involved, these results are obvious.

For example, only 35% of all body muscles are involved when riding a bicycle or on a treadmill. A jogger incorporates only 65% of his body muscles. Pole Walking incorporates 90%+ of all body muscles!

Activity

Percentage of body muscles involved (approximately)

Treadmill (bike)

45%

Jogging/Walking without poles

65%

Nordic Pole Walking

90%+

The simple explanation for the calorie burning rate with Nordic Pole Walking:

A working muscle burns calories. The more muscles you activate, the more calories you burn. That’s one of the easy to understand “secrets” of Nordic Pole Walking

GERMANY’S HEALTH INSURANCE COMPANIES SUPPORT NORDIC POLE WALKING SINCE THE YEAR 2000

In Germany, physicians recommend Nordic Pole Walking as a health sport....

Produkt-Details

• Erscheint lt. Verlag: 17.1.2014
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport
• Schlagworte: achieve your fitness and health goals • Based on 400 scientific studies • benefits of Nordic Pole Walking • body's physiological adaptation • body’s physiological adaptation • check your actual fitness status • check your potential health risks • correct Pole Walking technique • prevent and help to cure most common health disorders • self-testing tools • Walking exercise
• ISBN-10: 1-78255-708-3 / 1782557083
• ISBN-13: 978-1-78255-708-1 / 9781782557081