Pole walking is also very popular in Poland. No wonder, because it’s a great way to improve fitness, reduce weight and increase stamina. In addition, this sport can be played by almost everyone. But to get all the benefits of pole walking, you need to choose the height of the poles correctly. Check out how to do it and where to start once you’ve got them.
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Pole walking comes from Finland, where it was invented in the 1920s, initially as a form of training for cross-country runners. Briefly, it consists of walking with the use of poles that support movement and maintain balance. Thanks to their presence during the march, not only the muscles of the legs are engaged, but also the shoulders and chest.
Pole walking is a sport designed for people of all ages. Regular training provides a clear improvement in fitness, endurance and – which for many will be the biggest plus – weight loss. Pole walking can be practiced in all weather conditions and wherever we want – in the city, the park, the forest or the mountains.
To enjoy the benefits of pole walking, two conditions must be met, the first of which is to choose the right height of the poles.
Most often, staves are made of:
- aluminum – aluminum models are light, durable and easy to transport. Aluminum poles are the perfect choice for recreational hikers. They work well for the occasional workout;
- carbon fiber – material much more durable than aluminium, which is however associated with a higher price. Carbon fiber poles should be chosen by people who plan to practice pole walking regularly;
- stainless steel – stainless steel models are very strong and durable, even if they are heavier than the others. Their full potential can first of all be discovered in difficult, demanding terrain.
Before choosing, you should first of all decide how intensively you want to use the bars and what is your level of progress. Additionally, visual issues are also important, although this shouldn’t be a big problem – manufacturers offer many models in different colors and patterns. Once we have decided on the material, the most important question of all remains, that is, adjusting their height.
Appropriate bars will not only provide comfort, but also minimize the risk of injury. When choosing their length, we can use two ways. First it consists of multiplying the value of 0.68 by our height in centimeters. The result can be rounded down. Example: A woman who is 172 cm tall should choose poles that are approximately 115 cm long. With the development of our skills (extension of step and arm swing) we can increase the height by a few cm.
The second method is to “test” the rods. They should be held in your hands and set so that your arms are bent at the elbow joints at an angle of 90 degrees (in the case of a beginner – 100 degrees).
It is worth mentioning that they are also available in the market adjustable models, which enables the use of poles by several people, as well as adapting their length to the prevailing terrain conditions. In addition, people who value maximum comfort can choose sticks with shock absorption.
Choose the correct syllables
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Pole walking can be practiced virtually anywhere and under all conditions. However, you must remember the correct technique.
For the first walk, it is worth choosing a flat and even surface, such as a path in the park. Even before you take the bars in your hands, you should practice taking steps. They must be long and start from the heel. The back should be straight and the head turned forward. At the same time, remember to keep your shoulders relaxed.
Once we get the hang of it, we can start walking with poles. Start by pulling them behind you while keeping your posture straight. We start with alternating, light swings with the hands, without holding the bars in the handle yet (the hands must be open and in gloves attached to the bars).
After walking a few hundred meters, we grab a stick and stick it into the ground, more or less in the middle of the stairs. The extended hand should not be above the navel. We push back, then release the stick when the hand is behind the hip and move it forward. We repeat the process with the next step. Note: The right stick should touch the ground when stepping with the left foot, and the left stick should touch the ground the other way around.
Pole walking accessories
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People who start their adventure with pole walking are prone to making mistakes in the technique. The most common of them are above most of all sticking the arm and leg forward on the same side of the body or sticking the cane with the shaft forward (must touch the ground diagonally backwards). You must also remember not to put the bars too far out to the sides (the elbow must be close to the body).
In addition to the previously mentioned disadvantages of the technique, one often encounters too short steps or twists in the wrists when pushing off. Many beginners also forget about proper warm-upwhich above all must include movement of the wrists, hips, knees and feet.