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Saturday, 19 November 2011

Nordic Walking Visits Anthony Gomley Statues

Nordic Walking Visits Anthony Gomley Statues

Sunday 23rd October, 10:00am - 12:00am Crosby Lakeside Adventure Center

Cost £6 (Including pole hire)

£3 (Bring your own poles)

Book Now



Schedule:



10:00am : Meet at Carpark, Set poles up & Warm up

10:30am : Proceed to sand dunes practicing technique and drills

11:15am : Nordic walking on the beach (barefoot option)

11:45am : Nordic walk back to Carpark

(Total Duration: 2hrs)



Click Here for directions



Limited Spaces subject to pole availability

Nordic walking is an exciting new outdoor walking technique using specially designed walking poles.

It is one of the fastest growing recreational fitness sports in the world.



Come and try it. Book a Nordic Walking club training session with us where you can learn the first four stages which will get you safely and comfortably walking with the poles. Nordic walking club sessions last two hours and the price of £6 per person includes hire of the Gabel Nordic Walking poles.

Call 01744-751115 for details of when and where the next session will be.



For the general exerciser, Nordic Walking burns on average 20% more calories than normal walking at the same speed, plus most people find it makes walking more comfortable*



More calories burnt, for less effort

* Research Quarterly for Exercise and Sport. 73 (3), 296-300. September 2002



Originating from summer training for cross-country skiers, Nordic Walking works your upper and lower body at the same time. It strengthens the back, legs and arms, and reduces neck and shoulder tension - all this while improving the health of your heart and lungs.

You can gain all these health benefits, and more, while Nordic Walking with your friends.

Exercise intensity is determined by upper body effort so people of differing fitness levels can walk and talk together, while working to their own level with Nordic Walking.


There are three levels to Nordic Walking, how far you want to take it depends on your level of physical condition and your aims.

The different levels and individual programmes are appropriate for rehabilitation, health purposes, weight management, improving physical condition, relaxing and recovering.

Level 1 for Health

Level 2 for Fitness

Level 3 for Sports



Using Gabel Nordic Walking poles strengthens the large muscles of the back that pull down the shoulder blades, significantly reducing neck and shoulder tension. Gabel Nordic Walking poles have specially designed straps (different from normal walking poles), which allow you to release the grip as you push forward. With good Nordic Walking technique squeezing and releasing the grip through the stride strengthens the muscles of the wrist and this can reduce symptoms of RSI (repetitive stress injury).



When Nordic Walking, the increased use of the upper body reduces the load on your knees, allowing you to exercise with much more comfort than normal walking or jogging.


NORDIC WALKING - An Introduction
NORDIC WALKING - An Introduction



Nordic Walking is an ideal cross-training exercise technique and addition to your regular programme. Scientific studies of high intensity Nordic Walking** have demonstrated heart rate levels reaching 75% of maximal values while participants were still walking. Running with Exel Nordic Walking poles allows you to turn up the intensity even further.



Try Nordic Walking while wearing a heart rate monitor. The lowered rate of perceived exertion (RPE) felt with Nordic Walking means you might be surprised at just how hard your heart is working, while you are feeling relatively comfortable. This whole body muscular activity, high heart rate response and yet lowered RPE found with Nordic Walking means you can work at a higher intensity, for longer and with more ease than in many other types of training techniques - ideal cross-training.



* Research Quarterly for Exercise and Sport. 73 (3), 296-300. September 2002
** Medicine & Science in Sports & Exercise. 33 (5), S496. May 2001



Nordic Walking Barefoot



Leaving your footprints along a wet sandy beach is one of the purest pleasures of the summer. It also happens to be one of the best workouts. Even just a few beach runs strengthens your ankles, arches, and all other below-the-knee muscles more than running on harder surfaces. It's so good for you that coaching legend Bob Sevene encourages his Big Sur Distance Project elite runners to run, walk, and even do "hill" repeats on sand several times a week. "Running on sand develops power throughout your lower body," says Sevene. "It requires you to generate more force and work through a fuller range of motion, from your ankles to your hip flexors and arms."

That extra effort pays off: Several studies have found that running on sand consumes more energy than running on asphalt--burning 1.6 times more calories per mile. There's also much less impact force when you run on sand. The dry, soft stuff is the kindest to the legs. But it's also much harder to run in, making 10-minute miles feel like speedwork. Because of the added difficulty, your first beach runs of the summer should be done in running shoes in the hard, wet sand next to the water.

On that harder-packed surface, the rules of road-running form apply--keep your head up and your back comfortably straight, and land midfoot. But the poor traction of soft sand forces you to run more on the balls of your feet, lean your body farther forward, and drive your knees and arms higher.







The Bare Facts

Yet, for many of us, the experience of running on the beach isn't complete unless we lose the shoes entirely. Ken Bob Saxton, famous for running marathons sans shoes, leads barefoot group runs on Southern California's Sunset Beach. Saxton admits there are pitfalls to running shoeless on the beach. "I've cut myself stepping on bamboo and also on a stingray," he says. But running barefoot on the sand allows your feet to move through their natural range of motion--without the restrictions imposed by running shoes--which helps strengthen your feet and ankles even more.



Before you ditch the shoes at the beach, however, Saxton recommends doing some trail running (in shoes) to strengthen your ankles. Then limit your first barefoot run to just 20 minutes in the firmer wet sand to build strength in your lower legs, ankles, and feet. You can add five minutes at a time as you get used to the new surface. Veteran beach runners, who've built up their lower-body strength, can try the soft sand for short speed workouts.

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