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©2009
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healthy you
WEIGHT LOSS
POLE (NORDiC) WALKiNG
You’ve probably seen people walking
with poles and wondered if they had
somehow misplaced their skis.
You’re not far off—Nordic walking
began as a way for cross-country
skiers to stay in shape during the
warmer seasons.
A study at the Cooper Institute of
Dallas found that people who used
walking poles increased their
calorie-burning by over 20 percent,
with no increased sense of exertion.
And poles are great for stabilizing
yourself on uneven terrain, or to
take some impact off your legs if
you’re carrying some extra weight
or have osteoarthritis in the knees,
hips, or feet.
And if you really use your arms
by extending them farther out and
pushing down on the poles as you
walk (which also involves your core
muscles), you can boost your calorie
expenditure by as much as
70
percent, says Tom Rutlin, one of
the country’s best-known walking
pole experts. “It’s like working
against resistance on a weight
machine,” he says.
Expect to pay $
70-$100
for a
210
APRiL 2009 BETTER HOMES AND GARDENS
decent pair of poles. A good beginner
set is the OS
2
Fitness Trekker, which
you can find for about
$90
at
walkingpoles.com.
Once you’re
equipped, here’s how to start:
■ Grip the poles so the tips touch the
ground by your heels. Your forearms
should be parallel to the ground. The
poles have rubber-booted tips, each
with a toe that juts out. Turn the toes
so they face rearward.
■ Begin to walk, letting the poles
drag lightly behind you. Hold the
grips loosely and begin to swing
your arms naturally. Once that feels
comfortable, extend your arms a
little farther than usual. Grip the
poles a little more tightly, letting
them grab the ground at the top of
the swing.
■ As they grab, push the pole into the
ground and use it to propel yourself
forward. Repeat with each stride.
Keep your grip fluid. The pole should
strike at a
45
- to
60
-degree angle, not
straight up and down.
■ For maximum weight loss, Rutlin
recommends pole walking at least
30
minutes most weekdays. On the
weekend, go for one Nordic walk
for as long as you can manage.
PHOTO: JUPITER IMAGES
