What began as a training method for competitive cross-country skiers has now entered the world of recreational walking. First spreading through Europe and now becoming more prevalent in the United States, the use of walking poles is becoming a popular method for increasing the intensity and health benefits of a daily walk.
Walking is one of the most popular forms of physical activity. It is a low impact movement that provides cardiovascular benefit and calorie burn, while promoting mental wellness. It is a preferable form of activity for beginner to advanced exercisers.
One challenge of walking for exercise is the intensity level. For more fit exercisers, speed and duration must be increased when walking to provide a workout of a higher intensity. Also, elevation is often seen as a means to increase intensity through the incorporation of hills on the walking path. This may or may not be possible depending on the walking environment. Using poles during the session pushes walking for exercise into the category of more vigorous activity.
According to research conducted by the Cooper Institute in Dallas, Texas, the use of walking poles can increase calorie burn up to 46%. In addition, the research indicates a 20% increase in oxygen consumption and a 16% increase in heart rate as a result of walking with the poles. The addition of poles can be an easy solution for increasing fitness and successful weight loss through daily walking.
Walking is an activity that focuses heavily on the muscles of the lower body. The poles incorporate the use of the upper body making the walk a more balanced, full body workout. The utilization of muscles in the chest, shoulders and back improves the strengthening of the upper body. The use of poles may also be beneficial to the mobility of the neck and spine. Using more muscle groups, such as those in the upper body, increases calorie burn during the workout. It is estimated that an hour walking with poles burns about 400 calories compared to only 280 calories walking without them, depending on a body weight.
Walking with poles makes a low impact activity even more comfortable and safe for the body. The poles help to support weight and alleviate stress on the knees, hips and other joints. This is especially valuable for people who are overweight. In addition to its use for general health, walking with poles may be beneficial for rehabilitation of knee and hip injuries.
Sources:
American College of Sports Medicine Fit Society Page. Late Winter/Early Spring 2006.
International Nordic Walking Association
