Irina GUBSKAYA, “FACTS”
Armed with special poles, Svitlana Voronyuk, not only to restore health, and can tirelessly go for 8-10 miles, but also trains the beginners. Exactly ten years ago in Ukraine there was the first group in which everyone was taught a health system devised by the coach of the Finnish national team in skiing
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Many of us, seeing as the walk in the Park or on the sidewalk is a man and waving ski poles, I wonder: is it impossible just to walk without any sports equipment? It turns out that to get a good result is to restore lung capacity, improve heart function, develop muscles with no load on the spine — it is possible with the help of Nordic walking. How? To this question we answered a journalist Svitlana Voronyuk, which during the course of this sport understand the intricacies of health system and became an instructor.
— Journalistic work requires a full commitment, long hours at the computer, — says Svetlana. — Besides, if you have a family, nobody cancels the execution of home Affairs. All this, of course, affected my health. At some point, I held a “revision” of the body: found that for several years, he gained nearly 25 pounds, which is very tired when walking, difficulty climbing stairs — out of breath, quickens the heartbeat. In short, with the lack of exercise to be done, if expensive health.
— And you chose Nordic walking, not swimming, Hiking or just charging?
— You can not boast of superdeterminant, if we are talking about my health. Me more suited to group training. Learned that there are instructors in Nordic walking, and classes are held in groups. They are not only in big cities of Ukraine. In Kiev, you can select a group that trains near your home. Still need to read the reviews about the coach. Mine was Nina Shcherban, wonderful staff, and a very positive person, who heads the Kiev club Nordic Fan. After talking with Nina, I was convinced that the health system will work for me.
“While Nordic walking, you can get rid of back pain, improve heart function and increase lung capacity,” says Svitlana Voronyuk
— What is this system?
— Once the coach of the Finnish national team in skiing came up with the skiers have to keep in shape in the snow — free season to walk using ski poles. Technique walk they use special: we start with sticks from the ground so that the arms were straight, not bent at the elbow. But the brush is bent so that the stick towards the hand was at an angle of 45 degrees. When you push the hand goes far back. Then work the blades. Breath while walking becomes more active, and my feet almost never get tired of: when the step, the weight of the body partially take myself. Athletes-skiers training helped to win prizes in competitions and system of the Finnish coach has become known around the world and was called Nordic walking.
— Is it possible to train with the usual ski poles?
— At first, many did so. But now Nordic walking sticks have several features that make training more efficient: there are special holders for arms, and this is an important detail. For those who want to do their own, need to know what sells sticks for Hiking (trekking), which looks very similar to our “Scandinavian”. They are not suitable for Nordic walking, although are cheaper. It is better to start with a few sessions with a coach, learn more about the equipment, about the training for your muscles, loads and overloads. So do many newcomers. But then they decide to go to total training, or becoming an athlete, a loner. From experience I can say that it is better to stay in the group. I did so and I have not regretted.
“To lose weight gradually: the daily training take two-three kilos in a month”
In any weather Svetlana sent for training. As an instructor she can’t miss a single one in the group that leads, people know that neither rain, nor heat, nor wind should not be a hindrance. Those who are engaged in Nordic walking, there are special clothes and shoes.
During training, those who are engaged in Nordic walking “burned” stress hormones and boosts mood
— When it comes to health, we cannot afford to be lazy, and this rule applies regardless of age, continues Svitlana Voronyuk.
— How many times a week do you train?
— To keep only three classes on the half hour. We pass about five kilometers. But for those who wants to lose weight, will have to deal more intensively: it is necessary gradually to ensure that daily take place seven to ten kilometers. Then the result will be.
And how long will it take to lose weight?
— Within one month, the weight loss is for two or three kilograms. For Nordic walking it is necessary to connect healthy eating, some limitations. But the most important task should be not so much the weight loss how much health regeneration.
— I had to read that Nordic walking has a positive effect on all body systems…
— Of course. On the website of the Ukrainian school of Nordic walking Igor Efimenko has information about it. Exactly ten years Igor has collected the first group. All were United by a common problem: back pain. Soon they felt much better and told a friend about it. Walking sticks became more popular, and now she has many followers. That is the explanation. For example, the materials research Institute for aerobics Cooper said that people who do Nordic walking, the lung capacity increases by 30 percent. Those who engage regularly, decreases the amount of adipose tissue, increases muscle mass, strengthens the back muscles and abdomen, posture becomes proper.
And you can really straighten your back?
— And at any age. Once interest in twenty year old grandson brought his grandmother, who was 82 years old. The woman was hunched over, looked weak. Instructor Nina Shcherban was afraid that grandma Faith would not stand training. But she easily learned all the rules of walking and flatly refused to reduce the load: “I Will go all out! I have a goal: I want to wait till I get back home, to Donbass”. She told us that since the beginning of hostilities grabbed the most valuable thing was her cat and went to the grandchildren in Kiev. Now have to improve health. After a couple of months of training, the grandmother was not to know back straightened. In a short interview, which we recorded, she said she feels fine.
Nordic walking improves the production of lubrication for the joints (synovial fluid), strengthens cardiovascular system, lowers blood pressure. And this is prevention of heart attack and stroke. While walking “burned” stress hormones. Those who suffered from insomnia, saying that it came back normal healthy sleep. However, like it or not, everyone can check for yourself.
“The people “sedentary” occupations — computer scientists, accountants — can get rid of the pain”
About Nordic walking Svetlana says with passion. She participated in many competitions, which were conducted in other countries. For example, the Ukrainian team in the past year have been in Georgia. In 2019, took place in Ukraine, the world Cup of Nordic walking. During the competition participants are divided into age groups starting with 20+ and ending with 70+. So in each group winners.
— People who begin to “walk” rarely leave the sport, — says Svetlana. — The competition everyone can participate. Even if you did not win, will receive a certificate of participation, a keepsake. Such a simple, almost children’s motivation uplifting, part in competitions is a family affair. The main thing — to tear yourself from the couch and make the first move.
— Who and why are often interested in Nordic walking?
— People “sedentary” professions: computer scientists, accountants. Osteochondrosis they have an illness. And it can be got rid of with walk and perform simple exercises. We use certain complexes.
— How fast do you have to go? All must go at the same pace?
— Temp is always measured. It’s not a contest of speed. There is a test: if, during a walk, gasping for breath, utter a phrase of five words, so the optimal rate. The rhythm of the breath commensurate with the steps: the “one-two” breath, “three-four-five” exhale. Newcomers begin to engage in 20-25 minutes, and then each of the following classes is increased by five to ten minutes. You gotta roll the foot from heel to toe. Usually the instructor at the first training session shows how to put sticks to hold hands, to synchronize the movements of arms and legs, draws attention to common mistakes. And wrong all the newcomers.
And what errors are considered to be typical?
— I will not dwell on the technical. Those who cannot come to class, I recommend to watch one of the videos (they are online) and repeat the movement. But without which it is impossible to do, so it is without self-discipline. Our colleague from Belarus Kirill Shustov has formulated tips for beginners. Among them there are: “Focus only on the long term. Your goal — to lose 10 kg, walk 20 km (7 km/h), and become a person who never misses a workout. Important point: don’t behave like physical activity is something remarkable. Study regularly. It is not a sacrifice! It’s okay!” One who learns such principles can assume that defeated own laziness and begin to regain lost health.
See also: Rules for Hiking: how and how much to walk to improve health and lose weight
Photo courtesy of Svitlana Voronyuk