The choice of sticks for Scandinavian should be based on several criteria. Firstly, the stick must have a comfortable handle, and secondly, the tip of the stick must be made of carbide material. In addition, the stick must be equipped with a rubber cap to prevent its rapid wear. The nose of the tip for walking on paved roads must point back. And another important aspect is the strength of the stick and its length. It should be calculated based on the weight and height of its owner. Usually the material for sticks is carbon or aluminum.
Selection of sticks for Nordic walking
To choose the optimal size for Nordic walking sticks, you need to use one of two methods. You can calculate the length using the formula: (sole in cm + height) x0.68. The resulting value must be rounded. Or rely on a visual choice. To do this, you need to take hold of the handles, placing the sticks so that the tips are turned to the heels. Elbows should be moved closer to the body. The fold of the arm should form a right angle. If it worked out, then the length of the Nordic walking sticks is chosen correctly. As a result, the stick should be about 50 cm less than a person's height.
The longer the chosen stick, the more exercise stress per person. That is, the length of the stick acts as a regulator of the load received when walking. In this regard, there is another important question regarding how to choose sticks for Nordic walking, taking into account the required load. Here it is important to take into account physical training person, his muscle tone and length of legs and arms.
If the length of the stick is not enough, when moving, the body of the body will lean behind it. This is wrong, with such a stick you cannot make a full-fledged push from the ground and the step will not be wide enough, which leads to inferior rear surfaces leg muscles.
Surely, while walking in the park, you often met people of different ages who walked like you, only they held ski sticks in their hands. It is clear that they are not skiing, and people hold them in their hands for a reason - they go in for sports,. If you like to watch such "walkers" and you decide that this sport is clearly for you, we will tell you what to look for when choosing equipment.
Sticks for Nordic walking: types
There are two types of Nordic walking poles:
- fixed length or monolithic;
- sliding or telescopic.
However, even experienced athletes will not be able to unequivocally answer which type to give preference to, since both have their own advantages and disadvantages.
Monolithic sticks are characterized by the following:
- they are light in weight;
- there is no risk of injury;
- last as long as possible;
- you can walk on sand, wet road and even mud.
It doesn't matter if you're new to the sport or an experienced walker. Monolithic stick suits everyone. Beginners need not worry that the structure will inadvertently develop and lead to injury. And for those who have been doing such walking for a long time, it is important to know that a monolithic stick during training gives a constant load. The most important thing is to choose a stick for your height. We will talk about how to do it correctly, but a little lower.
Telescopic poles fold easily. A special anti-shock system is built into them - a shock-absorbing spring.
Sliding sticks are selected according to the following reasons:
- length is easily adjustable;
- they are easy to transport and take with you on any trip;
- you can easily adjust the intensity of the load;
- their cost is cheaper than that of monolithic ones.
Keep in mind that it is better not to use folding sticks too often. If water, dirt or sand gets into the latches several times, they can easily break. Also, the stick may begin to constantly make noise due to the appearance of excessive vibration. Therefore, if you practice daily, it is better not to buy such sticks. They are more suitable for those who train infrequently or, say, leave the city for the weekend to actively relax. In this case telescopic poles are ideal for transportation.
How to choose Scandinavian sticks: the main criteria
When you have decided on the type of sticks, you need to make sure that the rest of the parameters suit you perfectly. It is important that the sticks are not too high or heavy, soft and uncomfortable. To do this, you need to pay attention to the following criteria.
There is no exact formula for calculating the optimal weight. This setting is strictly personal. The main thing is that you should not feel heaviness when holding sticks in your hands. After all, if they are heavy, then the training will be unbearable and more harmful than useful.
Length
Almost the entire training depends on the length of the Scandinavian sticks. Too long sticks can give an excessive load, and too short - on the contrary, not give it at all. Fortunately, there is a calculation formula that will help you find the optimal stick height. To do this, you need to multiply your own height by 0.68, and round the result to an even number. Let's say your height is 167, multiply by 0.68 and get 113.6. So you need a stick about 115 centimeters long.
Elasticity
Scandinavian sticks should be resilient. This one is very important, because hard sticks vibrate, and this is bad for the joints. In addition, you can simply fall while walking if your sticks are not elastic. Make a few quick steps touching the end stop with the tip. If at the same time you did not feel any vibrations giving off to your hand, then you made the right choice.
Material
- Aluminum. Rarely made from this material. scandinavian sticks. And it’s better not to buy made of it, because aluminum does not cope well with vibrations. This is not so important and noticeable if you are exercising in the snow, however, if you are exercising on paved terrain, there will be discomfort.
- Carbon. Sticks made of this material are much stronger than aluminum ones. Plus, they will serve you for a long time, as they absorb vibrations well and weigh a little.
- Fiberglass. Scandinavian sticks made of this material transmit the least vibrations and in the hands they are practically weightless. However, they are not very durable and often break.
Pen
- Cork. This handle is considered one of the most comfortable. The material does not cause allergies.
- Rubber. The material (a mixture of rubber and cork) provides a comfortable grip and fit, so the hand will not slip.
- Plastic. Worst handle ever. Plastic is not able to absorb sweat, so the hand constantly slips, and the person experiences discomfort.
Lanyards
Many Scandinavian sticks come with lanyards. They can be in the form of half-gloves or peculiar traps. They are needed so that you can comfortably hold the sticks in your hands. Plus, lanyards take the strain off your wrists. But for this, they must fit tightly around the hands and hold the wrist without squeezing them. It is best to choose removable lanyards. Then you can easily drink water or take off your jacket, for example, without taking your hands out of the lanyards.
When choosing lanyards, it is also important to look at the girth of your palm. They should be about half the size. If the girth is 20 cm, then the lanyard should be approximately 9-10 cm. Also look at the material and fabric from which it is made. It should not be too hard so as not to rub your hand.
Tip
You need to choose a tip based on where you plan to train. A solid metal tip is considered universal. With it, you can train on any road.
Tungsten or carbide tips are suitable for loose soil, sandy or dirt roads. There are models of Scandinavian sticks with interchangeable tips. Therefore, they can be purchased separately.
Rubber or carbon tips are suitable for walking on hard asphalt, concrete, tile or cobbled roads.
When Marko Kantaneva first encountered the issue of developing sticks designed for Nordic walking, which will be done by both men and women of various age categories in all seasons, he first of all decided to determine the optimal ratio of the length of the stick and the height of the walker. After all, it is this parameter that affects the technique of Nordic walking.
historical experiment
Two tall men took part in testing Kantaneva. The essence of their research was to go a fairly long distance, periodically stopping to discuss details and subtleties. They listened to their feelings, assessed the load and the degree of fatigue, and discussed all this in detail. The aim was to identify three standard sizes, which he presented in his table:
Manufacturer pursued commercial purposes, therefore, Nordic walking pole measurements were taken in order to calculate the coefficient (or index). So the value was found: 0.72. Subsequently, it was simplified to 0.7. Multiplied by the height of a person in centimeters, it gives the optimal result:
Stick length (cm)= 0.7 * walker height (cm)
Then, putting the financial side of the issue at the forefront, in order to expand the size range, this index was reduced to a value of: 0.68.
| Height | For good health | For fitness | For Sport |
| 200 | 140 | 140 to +5 (cm) | 140 to + 10 (cm) |
| 190 | 135 | 135 to + 5 (cm) | 135 to + 10 (cm) |
| 180 | 130 | 130 to + 5 (cm) | 130 to + 10 (cm) |
| 175 | 125 | 125 to + 5 (cm) | 125 to + 10 (cm) |
| 170 | 120 | 120 to + 5 (cm) | 120 to + 10 (cm) |
| 160 | 115 | 115 to + 5 (cm) | 115 to + 10 (cm) |
| 150 | 110 | 110 to + 5 (cm) | 110 to + 10 (cm) |
Conclusion
Obviously, in order to pick up sticks for Nordic walking, you should first of all focus on their length. No even the most expensive and "advanced" model will bring you the desired result if it does not fit in size. Moreover, the wrong choice can lead to muscle strain, pain and discomfort. Too long sticks will not allow you to lean forward, as required by the technique. And shorter ones will put too much strain on the back.
For an hour of Nordic walking, we lose about 350 kcal: 21% more than during normal walking. However, this effect can only be achieved by training with the right equipment. How sticks are selected for Nordic walking - we will tell further.
General rules
The sticks act as an additional support. They are needed to shoulder girdle worked: if not use them, nordic walking turn into a regular walk in the park. The effect will also be, but much less.
Walking equipment has a number of features: they distinguish it from ski or ski models. Good accessories:
- handles are made of special cork material: it does not get wet and does not become slippery;
- there is a strap that prevents the projectile from slipping out of your hands;
- sharp tips. If you plan to walk on loose snow, there should also be teeth;
- The body is made from a mixture of plastic, carbon and metal. This composition makes the product durable.
How to choose the right poles for Nordic walking according to your height
The height of the athlete (in cm) is multiplied by 0.68 and rounded up to the nearest figure divisible by 5. For example: your height is 1 m 70 cm. Then we consider this: 170 * 0.68 \u003d 115 cm. The result is a base value, suitable for beginners. For those who have a higher level of training, it is recommended to add another 5 cm, and for athletes who exercise regularly - 10 cm.
Don't want to do calculations? See how to choose the right Scandinavian sticks for height in the table.
Another easy way to choose the right option is to try on the equipment in the store. Select inventory and stand in a rack. The angle between the arm bone and the forearm should be 90 degrees. If it is less, you will have to raise your hands higher and the load will be distributed unevenly.
Walk with the equipment around the store. Are you comfortable? So, everything is done correctly.
Why telescopic poles are not suitable
Telescopic - that is, sliding. They have several sections (2 or 3), so they are suitable for athletes of almost any height. It seems to be ideal for light workout the inventory shrinks, and if you need to work out more intensively, it increases.
In fact, telescopic accessories are best used when it is not possible to take monolithic ones - for example, on vacation. If you press too hard on them, they will collapse: this will lead to injury. When sand or water gets in, they vibrate, rattle and break. That is why there are no folding models among high-class shells.
How to choose the right Nordic walking sticks: instructions for materials
Basically, equipment is made from:
- fiberglass: such products have a small mass and an impressive ability to absorb vibrations. Strength is achieved by a combination of two types of fibers - glass and carbon. The only negative is fragility;
- carbon: otherwise - carbon fiber or carbon fiber. The more carbon in the composition, the stronger the model. The recommended rate is 50-80%;
- aluminum: metal sticks are constant companions of cross-country skiing, but they are not recommended for Nordic walking. Metal does not absorb vibration: this leads to inflammation elbow joint. Use them only for training in winter: snow improves cushioning.
Models with the same composition, but from different manufacturers, behave differently.
What not to do for those who do not want to be disappointed in the purchase
If you are not sure that you know how to choose Scandinavian walking sticks, take the table to the store. First, pick up accessories for it, then - try them in action. It is possible that table values do not suit you, and it is better if you find out about this before you make a purchase at the checkout.
Do not choose heavy products and those with plastic handles. The first ones vibrate strongly, the second ones constantly slip out.
Don't be afraid to ask about the warranty. Manufacturers who are confident in their product give at least a one-year warranty. Is this period shorter? Most likely, you are offered a low-quality product and they know about it.
And finally - watch a video on how to choose Nordic walking poles. Then you will know exactly what you need, and do not succumb to the persuasion of an unscrupulous seller.
