By Malin Svensson
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Extra info for Nordic walking
Chest, Shoulder, and Back Stretch on the Ball Stay in the same position as in the previous stretch, but move the arms: Bring them together until they are shoulder-width apart. From there, lower them slowly behind you. It’s easy to arch the lower back, but make sure the core stays engaged. Also keep the arms straight (no bending in the elbows) to get a beneficial stretch for the shoulder joints. Hold for 30 seconds and feel the stretch in the chest, shoulders, and sides of the back. Hip Flexor Stretch Take a long step forward.
Sometimes you find one perfect hill and you can use that one for a good portion of your day’s workout: Going uphill will be the high-intensity portion; going downhill will be the rest period. It becomes a form of interval training. Cross-Training Even though you will fall in love with Nordic walking and practice it several times a week, a time will come when you may want to try something else temporarily. You don’t stop Nordic walking; you just mix it up with another endurance activity. Don’t worry—it happens in any sport or exercise.
So just don’t grab your ski poles to go Nordic walking. The Nordic walking poles are designed to fit the specific needs and purposes of Nordic walking. As the sport continues to develop and becomes more sophisticated through further research, the pole companies have to make adjustments accordingly. The same requirements apply to Nordic walking footwear, clothing, and accessories. After reading this chapter, you will be able to choose appropriate clothing from head to toe as well as equipment for Nordic walking.