Cardio Respiratory and Caloric Expenditure Benefits
Field Testing of Physiological Responses Associated With Nordic Walking
Cooper Institute, Dallas, Texas
Timothy S. Church, Conrad P. Earnest, and Gina M. Morss
RQES September 2002, Vol. 73, No. 3, pp. 296-300
Dr Timothy Church said, “Some individuals increased as much as 46% in oxygen consumption and just about the same in caloric expenditure.”
"Individuals who poled more intensely had higher oxygen consumption."
"While on average the increase associated with Nordic walking was ≈ 20%, there is potential for considerably more or less benefit depending on the selection of poling-off intensity. This may have particular significance for individuals who need to increase caloric expenditure but have walking speed limitations."
"The use of (Exel) Nordic Walker poles is particularly promising, as the poles provide stability that may promote physical activity among older individuals and those with orthopedic and balance concerns."
(Morss et al. 2001)
Study involved comparing metabolic cost of Nordic Walking to normal walking in twenty-two 31-year-old men and women. Participants walked on an outdoor 200-metre track. The study indicated significant increases in oxygen consumption, caloric expenditure and heart rate in Nordic Walking as compared to normal walking without an increase in perceived exertion. The same group also compared the metabolic cost of high intensity poling (Jordon et all 2001). With high intensity poling Nordic Walking increased HR 35 bpm on average compared to regular walking. (From INWA Review of Scientific Evidence of Nordic Walking December 2006)
(Porcari et al. 1997)
This study on the effects of using walking poles found a 16% higher heart rate response compared to walking without poles on a treadmill in a study of 32 healthy men and women. (From INWA Review of Scientific Evidence of Nordic Walking December 2006)
Laukkan 1998, unpublished
Ten middle-aged men and women were studied on an indoor hall track using Exel Nordic Walker poles. The heart rate increase measured with telemetric Polar heart rate (HR) monitors was between 5-12 bpm and 5-17 bpm higher in men and women or an increase of 13%. (From INWA Review of Scientific Evidence of Nordic Walking December 2006)
Nordic walking set to become the next craze
By Chris Zdeb, Canwest News Service
The Province, Monday March 13, 2006
“Nordic walking is an excellent full-body workout, says Fenton. It’s a great way for walkers who complain they can’t raise their heart rate high enough to get the workout hey want, to burn 20 – 50 per cent more calories than at their regular walking pace. The more vigorously a walker poles, the more calories he or she burns. Fenton adds that it’s a viable low-impact option for runners who don’t want to sacrifice intensity on the days that they don’t run…. It opens up a walker’s stride providing a better workout for the glutes, thigh and calf muscles, while helping to take weight off the legs and easing the pressure on the knees. It’s great for the posture….”
Mark Fenton, is a former member of the US national race walking team, host of America’s Walking on PBS television, and author of The Complete Guide to Walking for Health, Weight Loss, and Fitness.
Reduced Stress on Lower Joints
Striding With Poles
March/April 2003 By Ted Kreiter The Saturday Evening Post
“Another plus of pole walking is that while it improves upper-body fitness, it also takes a load off the knees and legs. Dr. J. Richard Steadman, an orthopedic surgeon who works with elite athletes at Vail, Colorado, has calculated that a five-foot, six-inch person weighing 155-165 pounds walking with poles would reduce the accumulated force on his lower extremities by some six tons when walking a mile. For runners, the accumulated force would be even greater”
Mechanics of Pole Running in Subjects with Chronic Knee Problems
Young-Hoo Kwon, Lori R. Bolt, and Jackun Shim
Ball State University, Muncie, Indianna, USA
“From the data analysis, it was concluded that (a) the telescope-style running poles altered the lower-extremity running kinetics by decreasing the knee flexion during the swing phase and increasing the maximum hip hyperextension, and (b) the funning poles generally reduced the foot-ground interaction and provided a source of propulsion during the push-off phase of the running gait, decreasing the amount of force and impulse imposed upon the foot in subjects with chronic knee problems.”
Nordic Walking Helps Neck and Shoulders
(Anettila et al. 1999) “The Finnish Helsinki Polytechnic's Faculty of Health Care studied the impact of regular participation in Nordic walking in spring 1999. They studied women working mainly with PCs and their symptoms in the neck and shoulder area and the mobility of the cervical and pectoral spine. The study showed that the symptoms in the neck and shoulder are disappeared among more than half of the participants and that the mobility of the cervical and pectoral spine improved significantly. Among older persons the use of poles is a factor of safety as they may prevent falling at the time improving mobility.” (From INWA Review of Scientific Evidence of Nordic Walking December 2006)
Benefits for Diabetics
fit tip By Barb Gormley
Nordic walking Propel yourself to good fitness levels!
DIABETES DIALOGUE WINTER 2006 CANADIAN DIABETES ASSOCIATION
“An hour of vigorous pole walking keeps my blood glucose down for a whole day and as well or better than an hour-long workout at my fitness centre,” says the retired University of British Columbia professor enthusiastically. It’s also more effective than regular walking, he finds.
“After a Nordic walk, my blood glucose level is always very good the next day, usually 6.2,” he explains. “One day I did an experiment and walked the same distance and time without the poles. The next day my level was 7.”
Research supports (Dan) Overmyer’s experience. Studies show that when it comes to lowering blood glucose, people who practise both aerobic exercise and resistance training see better results than those who do just one, say diabetes educator Lee-Anne Kennedy of Deep River, Ont.
The Canadian Diabetes Association’s 2003 Clinical Practice Guidelines recommend that individuals with type 2 diabetes aim for 50 minutes of moderate-intensity aerobic exercise (such as walking, swimming or cycling) three days a week. They also recommend resistance exercise
(such as wall push-ups, lifting soup cans or propelling yourself with Nordic walking poles) three times per week…”
Breast Cancer Rehabilitation
The Effects of Walking Poles on Shoulder Function in Breast Cancer Survivors
Integrated Cancer Therapies, Dec 2005; 4: 287 - 293.
Lisa K. Sprod, Scott N. Drum, Ann T. Bentz, Susan D. Carter, and Carole M. Schneider
“The incidence of breast cancer diagnosis is increasing, while the mortality rate is decreasing, leaving more survivors in need of rehabilitation.”
Conclusion
“Many breast cancer survivors suffer from impaired muscular endurance of the upper body following treatment. Shoulder impairment, which makes seemingly simple tasks such as pulling an object off of a shelf or reaching overhead difficult, often results in a decreased quality of life. Therefore, finding rehabilitation options that target shoulder function is of utmost importance for breast cancer survivors. Walking poles are easy to use in a variety of situations, provide increased stability for those who may need a third point of contact, and also increase the intensity of walking. For breast cancer survivors in particular, using walking poles is more beneficial than performing cardio respiratory exercise and resistance training alone as a result of improved muscular endurance of the shoulder.”
Parkinson’s Disease
(Baatile et al. 2000) Sixteen 72-year old males with Parkinson’s disease participated in a Nordic walking interval-training program 3 times a week for 8 weeks, 60 minutes per session. Researchers concluded that regular NW exercise increased perceived functional independence and quality of like in individuals with Parkinson’s disease. (From INWA Review of Scientific Evidence of Nordic Walking December 2006)
Peripheral Vascular Disease
(Collins et al. 2003) In a study of 52 (65-75 yrs) patients with peripheral vascular diseases (PVD) it was found that the pole group had less claudication pain after exercise and researchers concluded that pole walking effectively improved both exercise tolerance and perceived quality of life. (From INWA Review of Scientific Evidence of Nordic Walking December 2006)
Links to More Nordic Walking Information
www.intraspec.ca/nordic-walking.php
http://www.suomenlatu.fi/pdf/lajit_sauvakavely/scientific_evidence_on_nw_december52006.pdf
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