The best method to improve the physical condition for trekkers
In trekking excursions it is always recommended to use walking sticks.
Thus, not only the load of the backpack is diminished by redistributing its weight over the arms and chest muscles, but in addition, the knee articulations get relieved, especially downhill. To get familiarized with the use of walking sticks and at the same time improve your physical condition, Nordic walking is recommended. The model for this sport is cross-country skiing or Nordic skiing.
The use of the sticks
The conscious use of the sticks in a diagonal way – the right-arm stick touches the ground at the same time as the left heel – can increase the walking rhythm and the efficiency of the training through a more intense effort of the arms and trunk muscles. The trek can become more intense if leaps are incorporated (max. 20 leaps).
The best results in practicing Nordic walking are obtained over slightly mountainous paths. But anyway, the sport is suited for almost any kind of terrain.
Special care should be put in not tensing the shoulders, in maintaining a relaxed thrust in the trunk and hip and the feet pointed ahead. Contrary to cross-country skiing, in Nordic walking the hands are opened completely as the stick is extended backwards and it is clutched only when it is put directly on the ground. In addition, care should be put in maintaining a firm and slightly elastic step and, at the same time, to impel consciously with the fingers.
Training routine for beginners
We can start over a short distance (approx. 3 km) and a frequency of 3 times a week, and in a three week period increase the distance to 6 km. Nordic walking doesn’t mean to go for a simple walk, but to advance in quick steps and with the body straightened up.
Runner’s side stitch (side pain)
It is important to breathe in a regular way and to keep a steady pace. If the side stitch appears, slow down the pace and breathe deeply.