Walking is the best endurance exercise for the heart. When you take the sticks with you, the energy consumption increases by half. Endurance exercise increases the oxygen uptake capacity of the muscles and the pumping power of the heart, as well as reduces the calcification of the arteries. Now is a good time to start!
- Start with short walks. First, take only 10 to 15 minutes of walking so that the body gets used to the new type of movement without major joint pain or muscle strain. When the loops are short, they can also be done more often.
- Check the length of the rods. The calculation formula for poles of the right length is your own length in centimeters minus 50. If you are walking at least partially on asphalt or on already tight terrain, you should use asphalt paws on the spikes of the poles. Otherwise, the spike of the wand will hit the ground unnecessarily hard, and repeated shocks can hurt your shoulders.
- Breathe, don’t worry. Low breathing and sweat are good. However, shortness of breath is bad. If you feel unwell and can’t breathe, you’ve walked unnecessarily hard. Get started by experimenting and gradually increase both the pace and the length of the loop.
- Learn the technique. The rods correct the walking position for a more upright position if you tend to run forward. If the spots hurt, chances are the rods are terrifying too in front. The rod should hit the ground next to the heel of the foot stepping forward. The elbows remain either on the side of the body or behind it, never in front.
- More challenge. When the use of the rods goes smoothly and the body is used to a new kind of strain, it is time to increase the length of the loops, for example, by 5 minutes at a time. The terrain is also affected: The hilly jogging path is more stressed than a flat road.
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Source: Hyvä Terveys by www.hyvaterveys.fi.
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