演化筆記

出處 http://www.fittrek.com/howto.htm

NORDIC WALKING TECHNIQUES - HOW TO GETTING STARTED

Unlike other poles being marketed as "NORDIC WALKING POLES" Fittrek’s poles are specifically designed for nordic walking. Some of the poles on the market today are really just cross-country ski poles, downhill ski poles or ordinary trekking poles. The features of our poles are designed to offer bio-mechanically correct use, great versatility on all terrain types and a selection of nordic walking techniques.

The following FITTREK NORDIC WALKING techniques are recognized by The American Council on Exercise and The Aerobic and Fitness Association of America.

POLE LENGTHS

Adjustable poles are a must for nordic walking. It is impossible to fit someone based on height, because we all have different arm, leg and torso lengths. In addition to the traditional nordic walking techniques, Fittrek offers other optional techniques (requiring specific pole lengths) for different terrain and individual needs.

The diagrams shown here illustrate the specific lengths for all of FITTREK'S nordic walking styles. All lengths are measured with pole tips placed at the middle of the feet and elbows at side.

A    FULL POWER, STANDARD and FAST

The poles are adjusted to a length that positions the forearms in an upward slope. On terrain that provides maximum "bite" or traction of the tip placement, a more aggressive angle or longer pole may be used.

B   ROAD and OFF-ROAD

Forearms are as close to parallel with the ground as possible.

C   SPEED

Forearms are sloping downward, slightly.

YOUR FIRST STEPS / HANDS OPEN

The quickest way to learn the basic motion of nordic walking is to place the pole tips behind your feet and relax your arms. Begin walking with hands open, allowing the straps to hold the poles. After a couple of minutes of dragging the poles, swing your arms in a natural walking motion, opposite arm moving forward with opposing leg, with hands remaining open. Once this motion feels comfortable, exaggerate the arm motion on the forward swing, gently grasp the poles and push off with the trailing arm. Now you're nordic walking!  The next step is to select the technique or techniques best suited for your goals.

NORDIC WALKING / FULL POWER

Derived from dry land training techniques from nordic skiing this technique recruits the most muscles for those seeking to increase the intensity of their fitness walking. It allows for maximum push off with the poles. In optimum conditions the pushing arm can be fully extended until in-line with the pole behind body.  This technique is best for soft terrain where the poles really bite. It is not recommended for individuals with lower body concerns such as "bad" knees. Some of our following techniques are better suited for unloading or stabilizing the lower body. To learn this technique, begin with the HANDS OPEN STYLE and the gently grasp handles. Lift the tips a few inches off the ground when bringing arms forward. Do not swing the pole tips forward. The tips should plant about 10-20 inches behind the lead foot.  Arms should remain almost straight.  On soft terrain where push of is increased hand can release from the poles at the end phase of the push off.

NORDIC WALKING / STANDARD

We call this STANDARD because it feels the most natural for most walkers. It is best used when walking at a relatively faster pace. For example, when nordic walking with someone with a longer stride they may use FULL POWER and you can use STANDARD, with a faster step rate. STANDARD is also good to use when the terrain doesn't allow for aggressive push-offs and longer pole lengths. To learn this technique begin with FULL POWER, then increase the bending of the elbow until the arm movement is about fifty-fifty between the shoulders and elbows.

NORDIC WALKING / FAST

To move even faster you must step faster. By using a relatively shorter pole length and moving the arms primarily at the elbows an individual can increase their step rate. The FAST technique allows people with shorter leg length to Nordic walk with people with longer legs and greater stride length.

NORDIC WALKING / ROAD

When nordic walking on asphalt or concrete the TRACTION TREAD TIPS increase the friction or bite of the pole tips, but not to the same level as the sharp off-road tips on soft terrain. To compensate for the less push-off you must increase the forward motion off the poles. In this technique the pole tips swings forward so it can be planted beside the lead foot. The arm motion is just like reaching out to shake someone's hand. The push off phase can be maintained until the poles tip looses traction or arm and pole can be extended with pole tip leaving ground.

NORDIC WALKING / OFF-ROAD

This technique is derived from the common use off poles on the trail where unloading tired or overloaded legs are a priority. This style is great for nordic walkers with lower body orthopedic concerns or rehabilitation applications. It reduces leg load and impact with every step! In this style the poles function like a second pair off legs. The tips plant even with the opposite foot on each step. Keep arm motion to a minimum and allow poles to swing into position. Gentle pressure downward on the poles "lifts" the body up, unloading the legs.

NORDIC WALKING / UP HILL

Keep poles in a positive angle and push off to power yourself up the hill.

NORDIC WALKING / DOWN HILL

When going down steep declines the primary use of the poles is to minimize pressure on the knees. If it is a long decent, poles should be adjusted to a longer position.  The steeper the decline- the longer the poles.  Maintain opposing arm/leg movement as in all other techniques. Keep the arm movement limited and press down on leading pole to unload the leading leg.