Many of us, after two months of minimal physical activity, want to get back into their usual “doverennye” load – long distance running, weight training, etc. and it can be dangerous for the body – the cardiovascular system, joints, ligaments.
In these conditions, experts say, is one of the most suitable types of exercise is Nordic walking. Many people think that there are no secrets there are no – take pole and go. But there are some nuances about which we spoke in detail the participants of the III-th international Symposium on Nordic walking, which recently took place in Moscow online.
He gathered almost 800 participants from different regions of Russia, Belarus, Ukraine, Kazakhstan, Uzbekistan, Poland and other countries.
– And experienced athletes and especially beginners need to pay special attention to the correct technique of walking – reminded to the participants of the Symposium, the Creator of the educational portal NordicHealth, teacher of the First Moscow state medical universities to them. Mechanoacoustical of medical Sciences Kristina Volodina. Otherwise may arise or worsen existing problems with extremity joints (knee, hip, ankle, elbow, shoulder) as well as different parts of the spine.
Practice shows that feel the deterioration of beginners “walkers” in pathology of the foot – the so-called Halluxvalgus. In common parlance this deformation of the big toe is commonly referred to as “bone” or even “gout”, although nothing in this disease this orthopedic problem is not. The reason is the collapse of the transverse arch of the foot, or transverse flat feet, and the townspeople it occurs 3 times more often than those who held a “barefoot childhood” in the village. Today, according to medical statistics, 80 percent of the problems of the musculoskeletal system are associated with defects of the feet.
Studies show that when a person has a shortage of support of the first metatarsal joint, there is a cascade of changes in the musculoskeletal system up to the top of the head and the appearance of headaches, – explained the participants of the Symposium Professor, Department of sports medicine and medical rehabilitation of the First MSMU n. a. Sechenov, Vladimir Frolov. – So that the curvature of the big toe is not only an orthopedic problem. A professional massage can partly restore the arches, but, unfortunately, not available everywhere. How-to totamente it can self-massage: you need to sit down, put the foot of one leg on the knee of the other and a good promyat it with your fingers. According to the Professor, even a massage is better than none.
Populatelist the stop condition and reduce pain special insoles full contact – the what we typically call “drunk”. Cook them individually in orthopedic clinics or salons, and wear such insoles must constantly in any footwear, including shoes for sports activities.
by the Way, the choice of shoes for Nordic walking – also a science, then we cannot rely on the usual Shoe shops.
– On this Shoe is not worth saving, high quality sneakers have to be expensive, says Vladimir Frolov. But no need to look at their beauty. In the cabin it is necessary to try all possible options with good shock absorption and the height of the sole at least 2 inches. To select three couples in which you will feel most comfortable. Then go for a walk and think. And then buy, relying on your subconscious – it never fails.
But the choice of Nordic walking sticks should be clear rules. They should be with the tip from the bottom (there may be several – for walking on different surfaces) and a lanyard at the arm. The lanyard is mitts, just adjacent to the brush, which you can still wear ordinary thin gloves made of cotton or wool. Stick Nordic should not be confused with tracking, which is designed for use in the mountains and are a mainstay of the ascents and descents. They have a thicker handle, with compartments for each finger, there is a strap which rests freely on the hand, so as not to restrict movement of the stick when it rises to a height of.
it is Important to choose the right stick for growth. For untrained people, their height should be equal to the coefficient of 0,6-0,65 from the growth: for example, if the height 175 cm, the stick should not be higher than 105 to 110 cm For more trained ratio can be from 0.66 to 0.7. It is important to remember – the higher the stick, the greater should be the step and the greater the amplitude of movements of the hand. Step have to do with with a smooth heel rolling to toe.
Many people think that walking with sticks – a breeze. But it is not. The correct technique Nordic walking increases physical activity more than doubled, compared to regular fast walking. And, in fact, helps the cardiovascular system, as if replacing the load on the heart muscle work long skeletal muscles. Heart this time gets a breather, unloaded. It is no coincidence that the sport even introduced in the GTO complex for older age groups. But the walk even professional athletes, especially after reducing the loads due to injuries, operations or diseases.
Is not a walk with sticks, as many think, but hard work, which can be used by athletes of any level, – said the participants of the Symposium, the chief physician of the men’s team of Russia on football Eduard Bezuglov. – It allows athletes during rehabilitation after injuries quickly dial the desired shape. And for mass sport she ��all number of advantages: low cost equipment, its compactness, ability to use anywhere, the choice of loading of any complexity level and for the Olympic champion, and for the average retiree.
And academician immunologist Alexander Karaulov believes that Nordic walking can be very useful for the undergoing COVID-19. And the best time for their classes early in the morning from 6 am to 11-00. It is important not to forget about the warm-up before the walk and exercises on relaxation after it.
to Meet such complexes can be in the online videos, where experienced trainers will show where to start and how to increase the load a lot.
– to Start classes no more than 20 minutes, advises Kristina Volodina. And then gradually add motion. It is also worth to study the 10 rules of effective training. And for those that want to deepen their knowledge, should read the book “the basics of Nordic walking”.
so, buy a stick, choose comfortable running shoes – and go to health and vitality!
