In this video, you will learn the structure of a typical Nordic Walking session to help you plan your own.
For more information on some of the individual steps covered in this video, take a look at the rest of our Nordic Walking program!
Learn to plan an enjoyable Nordic Walking session that won't put your body under too much strain by watching this short tutorial video.
Music : ALTER K
Voice-over by volunteer: Scarlet Sherriff & Rebecca Large
A Typical Nordic Walking Session
In this video you will learn how a typical Nordic walking session takes place.
In general, a Nordic walking session lasts from one and a half hours to two hours.
After 2 hours, the body becomes tired and staying focused to maintain a good body technique become more difficult
The proposed session today lasts 1h30.
It is made up of 3 crucial stages: the warm-up, the walk , and the cool down stretches
Le't's begin with the warm-up.
Always make sure to warm-up well.
A good warm-up should last at least 15 minutes.
The goal of the warm-up is to progressively prepare your body (muscles, heart, and joints) for the physical activity to come
The principle of warming-up is to make movements that will activate the muscles and joints needed for Nordic walking.
A good warm-up can help prevent injuries and puts you in a position to get the maximum pleasure from your exercise.
Next is the walk.
Start moving by walking at a medium pace. Go between 5 and 6 km/h (3 to 3.5 miles/h) for 20 minutes.
After that, stay standing and take a short 5 minute break to re-hydrate yourself.
You can then start again at a faster pace.
Keep a walking speed of 7 to 8 km/h (4.5 to 5 miles/h) for another 20 minutes.
Take a second break of 5 minutes to re-hydrate. Make sure to stay standing.
Head out again at a medium pace, between 5 and 6 km/h ( 3 to 3.5 miles/h) for 10 minutes.
This will help to progressively bring your body back to a calm state.
Lastly, the cool down.
This stage brings the session to a relaxing close.
In order to get all the benefits, this stage should last 15 minutes.
The goal is to stretch and relax the muscles that where contracted during the physical effort.
A relaxed muscle won't hurt later and will keep all its reactivity.
You can also add deep breathing exercises to your stretches in order to relax even further.
Now you know how a typical Nordic walking session takes place, All that's left to do is to get out and try it!