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Anastasia poletaeva scandinavian walking habit of a healthy life

19.05.2021

Moscow branch of the club "Let's go for a walk !!" started to promote Nordic walking or Nordic Walking in autumn 2012. During this time, we have come a long way from a few enthusiasts plowing with sticks across the expanses of Moscow parks under the surprised looks and standard jokes of passers-by, to a friendly team of Nordic walking instructors and a large number of like-minded people. And the fact that Scandinavian walking in Moscow is gaining momentum and enjoys well-deserved respect, we see our merit as well.

Moscow instructors club "Let's go walk!" conduct regular Scandinavian (Finnish) walking classes in many parks, including Gorky Park, Tsaritsyno, Krylatskoye, Pokrovskoye-Streshnevo, Botanical Garden, VDNKh, Kuskovo, Kuzminki, Izmailovo, Fili, Serebryany Bor, Moscow 850th Anniversary Park, Moscow State University, Sosenki, Kolomenskoye, Ekaterininsky, Festivalny, and the geography of classes is constantly expanding.

In addition, we regularly conduct outings in the nearest Moscow region on weekends, participate in club events in St. Petersburg and other cities, travel with our favorite sticks around the country and abroad. Free master classes are held periodically.

We cooperate with various organizations that include classes with our trainers in their health, sports and leisure programs. We help you spend your health and sports day in an interesting and fun way.

Our instructors will help you master the Scandinavian walking technique, as well as share their individual healthy lifestyle practices. These are breathing, wellness, dance, Chinese gymnastics, hardening and healthy eating. Classes are held both in groups and individually.

Anastasia Poletaeva is one of the most famous experts in the field of healthy lifestyles in Russia, the founder and head of the first professional Scandinavian Walking School in Russia and a project aimed at developing women's leadership and entrepreneurship.

Anastasia Poletaeva is one of those rare entrepreneurs who were able to turn their hobby into a profitable business. It was she who first opened for Russia walking with poles as an effective and affordable form of fitness. She has a professional fitness education (studied at the German Institute The Nordic Walking Institute) and an MBA in finance and economics, is a specialist in body-oriented psychotherapy, a certified coach of The International Coaching Alliance Limited in London and the Coaching Institute (St. Petersburg).

Anastasia is a permanent expert on the health movement and women's psychology at well-known specialized conferences and congresses in Russia and abroad, and has her own columns in several publications.

Acknowledgments

Dear friends!

Thank you very much for your many responses to my books Nordic Walking. Health at an easy pace ”and“ Nordic walking. Secrets of a famous coach ”. I get a lot of emails and calls in which you share your stories. Your opinion is important to me, and I am glad that my work inspires many readers to walk.

I express my gratitude Lyudmila Shtrantsar(to the representative of the Terme KRKA company in Moscow) for the opportunity to travel around Slovenia and the organization of a photo session at the resorts of the Terme KRKA company and also for our warm communication and a warm welcome.

I want to confess my great love and respect To the President of KV + Tauf Khamitov, thank you for the faith in me and the support that he has given me for many years. I admire his professionalism and dedication. KV + equipment and clothes for the photo shoot were provided by Bonanza, for which many thanks to its commercial director Vadim Ogloblin.

The instructors from the Nordic Walking School helped me write this book. Daniil Gushchin, Irina Vdovina(head of the branch in Yekaterinburg), Maria Ovchinnikova (Ruleva), Oleg Shishov... Each material is the result of many years of work. Thank you guys for sharing your invaluable experience. This is the main value of the book!

Article rehabilitation physician Anatoly Shishonin touches upon the issue of maintaining the health of the legs and is important for all lovers of Nordic walking, including instructors and trainers. It provides valuable advice that you can follow at home.

Thanks to our wonderful artists Tatiana Kargina, Polina Ryabtsunova and photographers Janezu Shtrantsar (Slovenia) and Anton Ermakov, who so selflessly created and created a unique album of photographs and illustrations. All photos you can see on our pages in social networks.

To my friend, ally and colleague Sergey Meshcheryakov - President of the Federation of Northern (Scandinavian) Walking - words of gratitude and deep respect. I really appreciate his unique talent to unite and unite people, despite the difference in views and interests. In his article, Sergei has collected and summarized information about Nordic walking competitions in the world and in Russia.

Many thanks Ekaterina Rusakova, which has been my constant advisor and assistant in the creation of books for many years.

And of course, I express my love and admiration for the participant of the Great Patriotic War. Anatoly Mikhailovich Terekhov! You are an example of inexhaustible creative energy, willpower and a kind soul! Thank you for your life, for your victories and a story that will inspire people.

Thank you, dear readers, colleagues and friends, for your interest and sincere support. I am happy that we are together!

Foreword

My first book on Nordic walking was published five years ago. Then I set myself the task of acquainting as many people as possible with this type of movement and explaining that we have not forgotten skis at home, but are training.

In the second book, Nordic Walking. Secrets of a famous coach ”, from answering the questions“ what is it and why is it needed? ”, I moved on to reasoning about“ how to do it right ”. Exercise photos, exercise programs, instructor stories help make your workout more effective. Time goes by: people with sticks have blended into the landscape of parks, the importance of technology has ceased to cause heated discussions. In the third book, I answer the question "how can I cultivate using Nordic walking - what can I achieve?"

Here I consider walking with sticks as a tool for achieving goals: health improvement, weight loss, improvement of sports form, solving psychological problems. In each chapter, you will find a thematic program with a training plan, recommendations and comments from instructors.

Use them in your studies! Believe in yourself, whatever your goal. Hope my book will help you achieve it.

Always yours,

First step

... The path of a thousand leagues begins with the first step.

Lao Tzu

Ten years ago, Russia, following Europe, was captured by the fashion for a healthy lifestyle. The broad Russian soul does nothing by half - we began to rush from one extreme to the other. I remember how one owner of a large company, following the fashion, decided to quit smoking and lose weight quickly. Immediately followed by a ban on smoking throughout the company, then the top management "put" on a diet. The meetings were deliberately scheduled for lunchtime: no snacks, lunches and brunches for you - we work, work and lose weight, lose weight. It was violence against oneself and others, it is not surprising that the "strict regime diet" did not last long. To which everyone, including the owner of the company, was delighted.

Are there people who are healthy without a "strict regime"? Yes, and there are plenty of them: Greeks, Italians, and other inhabitants of the Mediterranean do not refuse a glass of good wine (if there are no health restrictions), indulge in delicacies and at the same time are distinguished by excellent health, great mood and a toned figure.

Why? The whole point is not in one-time health improvement actions "from corporate to corporate parties", but in the system and discipline.

No diets will help if the "food discipline" is not formed, if the "motor ration" consists of transitions from the sofa to the TV and short dashes from the driveway to the car. A healthy lifestyle should become a habit!

I often have to communicate with clients who have been prompted to play sports by many diseases accumulated over the long years of the "jellyfish" lifestyle (as one of my clients says). And I can say with confidence that most diseases can be prevented by saving in the future on doctors, hospitals and pills, which are so rapidly becoming more expensive. To do this, you do not need to perform feats, gather courage, save money for a fitness room.

Nordic walking is a healthy lifestyle habit

It does not require expensive equipment, is suitable for people regardless of physical fitness, and most importantly, it does not force oneself to break down and expose the body to stress. Many years ago I discovered walking with sticks for myself, and then began to share my experience and knowledge with others. So my hobby grew into the first professional Scandinavian Walking School in Russia.

Anastasia Poletaeva

Nordic walking. Secrets of a famous coach

All rights reserved. No part of the electronic version of this book may be reproduced in any form or by any means, including placement on the Internet and corporate networks, for private and public use without the written permission of the copyright holder.

Anastasia Poletaeva is the founder and director of the first professional Scandinavian walking school in Russia, the Poletaeva & Co center for conscious movement and developing tourism, and the Body Line Moscow Pilates School. In addition, she is a certified coach at The International Coaching Alliance Limited in London, a professional Nordic walking coach, a body-oriented psychologist, a member of the Dance and Movement Therapy Association and a graduate of the Institute of Practical Psychology and Psychoanalysis with a specialization in Creative Dance and Developmental Movement. ...

Nastya is fond of philosophy, psychosomatics, motor practices. Has been practicing Nordic walking and Pilates for over ten years.

At the Scandinavian Walking School, the author leads individual and group classes, including professional instructor training and retraining fitness trainer programs. Nastya is a recognized specialist in the field of health-improving movement and the author of more than ten unique movement programs designed for different categories of clients, including those who have suffered a stroke and major surgeries.

Anastasia Poletaeva is the author of the book “Nordic Walking. Health with an easy step ”, a participant in numerous conferences on medicine, health and rehabilitation, as well as a guest expert in many publications devoted to beauty and health. Leads columns in several magazines and own blog http://npoletaeva.ru.

Foreword

Movement is the storehouse of life.

I am often asked what role Nordic walking plays in my life. I have been doing pole walking for almost ten years. Five years ago, she opened the first professional Scandinavian walking school in Russia, where we not only conduct individual and group lessons for everyone, but also do field programs and professional training for Nordic walking instructors. During its work, our School has achieved great success and in many ways contributed to the popularization and development of Scandinavian walking in Russia - the most democratic and affordable type of fitness.

In all honesty, I can say that walking with sticks for me is not just a hobby that has become a profession (as it is now fashionable to say). For me, movement and fitness are an integral part of life. Nordic walking is an important part of my philosophy of a happy, successful and quality life.

Movement is as significant a thing for a person as water, air or food. Walking almost every day, as a gourmet, I enjoy the movement process. Nordic walking gives me a sense of integrity and allows me to be in harmony with the body. I feel joy from movement and am happy that I can control my health, manage emotions and prolong my own youth and longevity in such a simple and affordable way.

This book will be a continuation of my first work “Nordic Walking. Health with an easy step. " We will now also touch on many theoretical and practical issues, including the peculiarities of walking technique and various types of training. Here you will find many useful exercises with descriptions, advice on choosing the right shoes and equipment, and various tips. I will reveal secrets to you and tell you stories from my professional career.

Anastasia Poletaeva

Nordic walking. Secrets of a famous coach

Nastya is fond of philosophy, psychosomatics, motor practices. Has been practicing Nordic walking and Pilates for over ten years.

Foreword

Movement is the storehouse of life.

However, the main purpose of this book is somewhat broader. First, help the reader find motivation to move (a push that will make him “get off the couch”). Second, to convince you of the importance of understanding your own body and its needs.

After all, we are all born with a very strong connection between body and soul, which, unfortunately, is destroyed due to a passive lifestyle and the use of many "benefits" of modern civilization. Most of our diseases do not arise by accident, but, as a rule, are the result of a violation of this natural connection. No amount of diplomas and money can help to become happy if the body lives its own life. Nordic walking is the easiest, most affordable and effective way to achieve personal harmony and learn to fully enjoy life, enjoying every day and being proud of your willpower and beautiful healthy body. After reading the book, do not put it on the shelf, but take sticks, go out to the nearest park and start moving. Believe me, the result will not be long in coming.

I would be glad to hear your stories. Send them to or share on our Facebook page "Nordic Walking School".

Your Anastasia Poletaeva

Acknowledgments

Dear friends!

Thank you very much for your many responses to my first book, Nordic Walking. Health with an easy step. " I really appreciate your opinion and am glad that the book turned out to be really interesting, informative and useful.

It is thanks to your support and appreciation of my first work that we decided to write a sequel. In writing this book, instructors of the Scandinavian Walking School Irina Vdovina, Elena Aksinevich, Stanislav Rulev, Daniil Gushchin helped me and shared their experience. Thanks to our wonderful photographers Anton Ermakov and Irina Ruleva, whose photographs became illustrations and decoration of the book.

I thank all clients and friends who believe in me and my business.

This book is not a textbook on medicine. All recommendations must be agreed with the attending physician.

* * *

about the author

Anastasia Poletaeva is the founder and head of the first professional Scandinavian walking school in Russia, a professional Nordic walking trainer (diploma of the German Institute of Nordic Walking), a certified coach at The International Coaching Alliance Limited in London, a body-oriented psychologist, a member of the Russian Dance and Movement Association. therapy and a graduate of the Institute of Practical Psychology and Psychoanalysis with a degree in Creative Dance and Developmental Movement. A student of Dr. Ajan Phra Chatri Hemapandha and a graduate of the Ragini Ayurveda and Yoga Center (India).

Conducts individual and group lessons, including professional retraining courses at the School of Nordic Walking. Anastasia is a permanent expert on the health movement at specialized conferences and congresses in Russia and abroad, and also maintains her own columns in several publications and the blog npoletaeva.ru.

In addition, Anastasia is engaged in professional life coaching, group and personal support in situations of change and to achieve personal goals, works with internal resources, body and mind.

Foreword

The walker will overcome the road.

Rigveda

For more than ten years now I cannot imagine my life without Nordic walking - walking with sticks. This is my hobby, my passion, my business, my life!

In this book, I share my knowledge, achievements, experience and talk about such an amazing and simple way to find a healthy and beautiful body. It is intended for both beginners who are just discovering pole walking and experienced fitness and Nordic walking enthusiasts looking to improve their performance.

Acknowledgments

Many thanks to my family, which has always been my rear and support and inspired me to great things. Like any person, at different times I experienced ups and downs, and once, in spite of everything, I abruptly changed the course of my life - and my loved ones were there. Family is an important part of my life, I value my family very much and love it.

Creating a book is painstaking work that requires a lot of concentration and patience. I am grateful for the assistance in the appearance of this book to the wonderful PR-agency TESSA and personally to Ekaterina Rusakova, who from the very beginning supported me and provided all-round assistance.

Special thanks to all my clients and friends who believed in me and in the business I am doing! I appreciate your attention.

This book would not have been possible without you.

Introduction, or My Way to Nordic Walking

Need to maintain

Victor Hugo

From an early age, I am convinced that a person's health and appearance, or rather, his image of himself, can have a tremendous impact on his life. How we perceive ourselves in this world and how tightly we are connected with our bodily shell, depends not only on our thoughts (which, I will note, for the most part are material) and character, but also on our communication with other people. Knowing yourself fully, finding harmony and feeling the fullness of life is possible only by turning to your body through movement. It would seem that it is so simple, but also so difficult for a modern person.

My path to Nordic walking has been winding. For many years I have searched and tried various types of fitness and movement practices, from gym classes to yoga, Pilates. Through physical activity, I tried to strengthen my health (including emotional), prolong my youth, as well as get to know myself, open up new opportunities in myself.

For a long time, my work meant frequent business trips to the Scandinavian countries and Germany. I have always been impressed by the care and respect with which the governments of these countries surround their citizens. Everything is done there for people, for their personal safety and comfort. Needless to say, even people with disabilities, the elderly look joyful and content with life. Like any person with the Soviet past, I was surprised by many things, and some things even caused a smile. I remember my first impression of meeting with a group of 10-12 people of different ages, who had sticks in their hands. It was near Helsinki, in the small wonderful town of Hamelin. We walked with my Finnish colleague in a nearby forest park. An ordinary forest park, but with ideal dirt paths, cozy gazebos, comfortable tables and benches. Everywhere there is purity, harmony, tranquility. Climbing up to the historic tower, we saw a group of people with sticks in their hands, similar to skiing ones. It was a large family company: children 6-7 years old, parents, grandparents. Everyone walked briskly, carefree and friendly. Some talked, laughed, others for a moment left the distance to take a picture. I had never heard of walking with sticks before, and this whole picture caused me a frank laugh. Why should people, especially young people, go with ski poles in the summer? My ignorance was quickly eliminated by a Finnish colleague, describing in all colors and details the advantages of Nordic walking - Scandinavian walking, or walking with sticks. It turned out that in the Scandinavian countries, most of the population is dedicated fans of this type of fitness. Moreover, walking with sticks for them is not only a great alternative to a stuffy gym, but also an exciting and useful leisure for the whole family and even a special kind of romantic date.

The next morning I walked vigorously, accompanied by an instructor, along the same route with rented sticks. I had no idea that this uncomplicated type of fitness has its own rules: a special technique, special sticks that are selected individually depending on height and ground, a system of correct breathing while walking and a set of exercises with sticks. Unfortunately, love did not happen the first time. I was able to appreciate all the advantages of Scandinavian walking only in the second lesson, and fell in love completely and irrevocably in the fifth. I noticed that I easily walk distances of 10-12 km, while after training I do not feel fatigue, pain, or tension, but on the contrary, I feel incredible ease and calmness. A simple and understandable movement for the body gave me the joy of active rest, took off the burden of problems and gave me a powerful boost of energy.

Back in Moscow, I continued my training in the park on Vorobyovy Gory. Then in the city I was a real pioneer. They looked at me the way they looked at punks on Old Arbat in the 1980s: with bewilderment and a grin. But nothing stopped me: I saw excellent results from classes and every time I made my workouts more difficult. Very quickly I developed a professional interest in a new hobby. Having several higher and professional educations, including a certified coach of the London Academy of The International Coaching Alliance Limited and a body-oriented psychologist, I decided to open my own project - to create the first professional Nordic walking school in Russia. For more than a year I have studied specialized literature on rehabilitation, anatomy, the latest achievements in the field of fitness, attended master classes by leading specialists in Nordic walking in Germany, Finland, Lithuania. In addition, I graduated with honors from the prestigious German Institute of Nordic walking. As a result, in February 2010, under my leadership, the first Scandinavian Walking School in Russia was opened in Moscow.

The first visitors to the school were my friends, acquaintances, neighbors. It was a wonderful time full of fresh ideas, enthusiasm and incredible energy. I dreamed of changing people's perception of fitness, opening a simple and understandable path to beauty and health, where there is no pain and struggle with oneself. And, I want to admit, I succeeded. Few can boast of such a variety of clients. Children and adolescents, young and old people, people with disabilities come to us - Scandinavian walking knows no barriers and is available to everyone. We started with two programs: a general health program and a weight loss program, and today we have more than 10 different directions. In addition, we often organize field trips in Lithuania and Bulgaria. Professional training of instructors is carried out separately. For six years of work, we have opened 50 clubs in Moscow, more than 40 - in the regions of Russia and the CIS countries, trained over 800 instructors in walking with poles for leading rehabilitation and wellness centers in Russia and the CIS, sanatorium complexes, specialized medical institutions.

Unsurprisingly, in this book I have been focusing a lot on the results that can be achieved with regular Nordic walking. Based on my own experience and the experience of numerous clients of my school, I want to show how you can easily and quickly strengthen the body, solve specific health problems, get in shape, just picking up sticks during a regular walk in the fresh air. Readers will learn how to get started correctly, what exercises to do before and after walking, how to design a workout based on their individual characteristics, how to make classes fun and interesting. We will consider in detail the selection of poles and additional equipment. Let's talk separately about proper nutrition and breathing, which are important elements in any wellness practice.

I really hope that after reading this book you will truly discover Nordic walking and thanks to it you will be able to change yourself and your life, as I and many clients of the Nordic Walking School once did. Pole walking is more than just fitness. A simple and natural movement that allows us to hear the voice of the body, to discover the unity of bodily and emotional experiences, which, in turn, helps us to become confident in ourselves, gives energy and vitality.

I wish you pleasant reading and success in all areas of your life. Write to me about your results, tell me how you managed to use the materials of the book in practice. My address: [email protected].

Chapter 1
Everything you wanted to know about Nordic walking

History of Nordic walking

The history of Scandinavian walking is about 80 years old. For the first time, skiers began to practice walking with sticks in the 30s of the last century for training in the warm season. They immediately noticed that this kind of workout has many advantages over regular walking or running. By the way, Nordic walking was in demand not only among European athletes: according to testimonies, Soviet skiers also actively practiced walking with sticks.

Scandinavian walking became widespread in Europe in the 80s of the last century. Pole walking was especially popular in the Scandinavian countries, particularly in Finland. Hence the name of this type of fitness - Nordic walking (Nordic, or Scandinavian, walking). Today, walking with sticks has more than 20 million fans in different countries, in particular in Finland, Sweden, Switzerland, Germany, Italy, the Netherlands, Great Britain, the USA and even Japan. According to statistics, in European countries, every fifth inhabitant practices walking with sticks. This type of fitness is being researched by the most prestigious medical institutes in the world, which every year discover its new beneficial properties for human health. No wonder Scandinavian walking is included in the rehabilitation programs of the largest medical and wellness centers in Europe, and is also used by many athletes, including Russian biathletes, for training in the summer.

For Russia, Nordic walking is a relatively new, but dynamically developing type of fitness. In the early 2000s, Nordic walking was introduced in the most modern rehabilitation clinics, health resorts and fitness centers. In 2010, under my leadership, the first professional Scandinavian Walking School was opened in our country. In it instructors are trained, as well as classes on walking with sticks for everyone. Our team is doing a lot to popularize Scandinavian walking, and, to be honest, thanks to joint efforts over the past three years, a real breakthrough in the spread of this type of fitness has taken place in Russia. More and more people are turning to walking with sticks. Just the numbers of our school are worth it: in six years we have taught Scandinavian walking to over 40 thousand people. Men and young people under 35 began to come more often. I hope that soon Russia will catch up and overtake the rest of the world.

Evolution of Nordic walking in Russia

I can safely refer myself to the pioneers of Nordic walking in Russia. Unfortunately, Russians are wary and even negative about all new products. In 2008, they looked at me like a freak. Some people laughed openly, others tactfully restrained smiles, and all in one voice asked: "Where did you lose your skis?" My training especially surprised people in winter, when they saw poles without skis. Even those who tried walking with sticks and felt the result were at first embarrassed, shy and united in groups in which it was easier to resist the ridicule of others. True, there were also bold innovators. They delved into the essence of the technique with pleasure and interest and boldly practiced walking with sticks anywhere - some even went to work like that. There were also those who wrote me angry letters or left emotional negative comments about Nordic walking, calling it another "Western delirium".

All of this reminds me of the story of American President Jimmy Carter, who was one of the first to practice jogging. They laughed and wondered at him. But who is now surprised to see a runner on the street ?! Fortunately, the situation in Russia has changed dramatically over the past five years. Today I only have time to comment and write articles for the media about the benefits of walking with sticks. Our instructors are invited to all major health and city holidays, charity events, master classes, now there is a huge demand for professional training. But most importantly, more and more people are turning to walking with sticks. Someone still prefers to study in groups, but no one doubts the benefits and effectiveness of Scandinavian walking.

Walking and famous historical figures

The world-famous Austrian Empress Elizabeth, or Sissi, wife of Franz Joseph (reigned 1848-1916), was one of the most notable and tragic personalities in Austrian history. Unfortunately, by her own admission, she felt like a prisoner in Vienna. From the very beginning of her family life with her beloved husband, the despotic mother-in-law Sofia of Bavarskaya intervened in her personal life. She controlled every step of the daughter-in-law, limited her communication with her husband, and then completely took away the children. Literally a year after the wedding, Sissy was on the verge of a nervous breakdown. Being alone and without any support at the Vienna court, she saved herself on horseback and on foot. Contemporaries noted that Sissi walked several kilometers every day and periodically arranged long hikes in the mountains. Walking became a medicine for the Empress in the fight against stress and helped to maintain a slim and graceful figure. In fact, Sissi was the pioneer of regular cardio training as a means of maintaining a beautiful figure.

Another famous lover of walking was A.S. Pushkin. Thanks to regular training, horseback riding and hiking, the poet had an excellent athletic physique. On his walks, he always took a cane with a heavy tip. Shifting the cane from hand to hand and performing various movements with it, which were akin to exercises with dumbbells and a barbell, Pushkin strengthened the muscles of the arms

Walk or run? Benefits of Nordic Walking

As you already understood, this book is not about running at all. But I decided to touch on the topic of running for a reason. Every time I tell new clients or journalists about the benefits of walking with poles, I invariably hear a question about running. Beginners do not believe that Nordic walking is as effective as running, but unlike the latter, it has no contraindications and is much safer.

In this chapter, I'm not going to scold running and extol walking, I'm just trying to convey one important point: you need to run wisely. Like any dynamic sport, running allows you to quickly achieve your goals, but at the same time it has many contraindications. My nightmare is to see instructors in the gym send their obese clients to the treadmill so that they can get rid of those extra pounds in the shortest possible time. I feel sorry for the poor, who probably do not know what irreparable harm to their health can be caused by running. And who even said that running makes you lose weight?

Before becoming interested in Nordic walking, I ran 5 km every other day on a treadmill for a long time. But three years later, the Achilles tendon began to hurt badly, and the extra 2-3 kg somehow did not go away. After a month of walking with sticks, the leg stopped hurting, and the volume in the hips decreased. What was the reason?

Since ancient times, walking has been the most natural human movement. Its main function is to move the body safely while conserving energy as much as possible. If we compare the biomechanics of walking and running, then we can see many differences. During the run, the foot is lifted off the ground (called the flight phase) and strikes against it. In the process of walking, the phase of "double support" is maintained and the foot rolls safely from heel to toe. Thus, while running, the joints, especially the knee, and the spine are at risk. The more weight or height, the more serious these risks. For tall and obese people, running is not only undesirable, but contraindicated. In this case, there is a tremendous load on the joints of the legs, and they begin to wear out rapidly. And it's not a matter of illness. Even a healthy but fat person can easily "kill" their joints and provoke spinal diseases by starting to run. Maybe you will get rid of extra pounds, but then you will heal your joints all your life and you will have to give up running forever.

You can not run for people with diseases of the spine, including those with intervertebral hernias. The shockwave generated during running shortens the distance between the vertebrae and forces them to touch and bump against each other. As a result, back and neck pain and tension in the lower back may appear. It is not recommended to run for the elderly and people suffering from diseases of the cardiovascular system. In addition, do not forget about the high injury risk of running. The most common injuries sustained during dynamic sports are: sprains, sprains, fractures, ligament ruptures, knee injuries. And there are not so many people who consider this sport to be comfortable. For most, it is associated with incredible effort and pain. "Then who is running for?" - you justly ask. My opinion is that running can and is useful for professional athletes, experienced and trained people who have been doing fitness for a long time and regularly, do not have pronounced health problems and are overweight, can easily withstand high loads and are loyal fans of running. If you decide to choose running, then know that running, as well as walking, is important in correct technique. Therefore, I recommend starting your first training sessions under the guidance of an experienced instructor. This will help you get the most out of your activity and will help you avoid unnecessary injury. I invite everyone else to Nordic walking training!

As you already understood, there are many reasons for people to switch from running to walking, in which there are high health benefits and a low risk of injury (Table 1.1). When walking with poles, the foot rolls smoothly over the surface of the ground, and this does not cause any problems with the spine. On the contrary, this type of fitness is shown for people suffering from curvature of the spine and intervertebral hernias. Due to the work of the hands and support on the poles, the load on the body is evenly distributed, thereby eliminating possible problems with the joints.

Walking as a natural human movement does not cause psychological discomfort. It requires a minimum of effort, so it is ideal for beginners who have decided to take care of their health and want to start moving fully. Walking with sticks is possible only in nature. And fresh air, as you know, noticeably enhances the effect of training. In addition, psychologists talk about the need for spatial movement and the beneficial effect of changing the picture on the psyche of the townspeople. In Nordic walking classes, you can independently choose a convenient route for yourself and calmly practice individually or in a group of like-minded people. By the way, it is much easier to get rid of extra pounds while walking with sticks than while running. Read more about this in the section “Nordic walking for beauty. Younger, prettier, slimmer ”of the current chapter. In short, minimum effort, maximum effect. Sounds like a pipe dream? But this is the true truth. And I will prove it to you in the next chapters.

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