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Wellnesshotel ALMHOF Call Angelica & Franz Call I-39030 St. Vigilio di Marebbe - South Tyrol Dolomites Italy Tel. +39 0474 501043 Fax.+39 0474 501569 info@almhof-call.com

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Nordic Walking in South Tyrol in the Dolomites

Nordic Walking in the Dolomites – in the natural parc from Fanes Sennnes Braies Nordic Walking uses specifically designed poles to engage the upper body during fitness walking. Nordic Walking was first used as a summer training method by cross-country skiers. It was then developed into a fitness exercise with specific training equipment in co-operation with the Finnish sports equipment manufacturer  researchers in sports medicine, and other fitness professionals. Nordic Walking was first launched in Finland in 1997. It has rapidly increased in popularity and today Nordic Walking is well-known fitness sports. Nordic Walking in the Dolomites – Nordic Walking  with the Almhof Call Heart rate is 5-17 beats per minute higher (for example in normal walking heart rate is 130 beats/minute and in Nordic Walking 147 beats per minute i.e. increase is 13%) Energy consumption increases when using poles by an average of 20% compared with ordinary walking without poles Up to a 46% increase in energy consumption (Cooper Institute research, Research Quarterly for Exercise and Sports 2002 publication) Releases pain and muscle tension in the neck/shoulder region The lateral mobility of the neck and spine increases significantly The muscles most actively involved are the forearm extensor and flexor muscles, the rear part of the shoulder muscles, the large pectoral muscles and the broad back muscles Does not aggravate joints and knees Reduces the load on knees and other joints Consumes approximately 400 calories per hour (compared with 280 calories per hour for normal walking) Poles are a safety factor on slippery surfaces Correct Nordic Walking technique and effective training are best achieved with equipment designed specifically for Nordic Walking. Durable and light composite shafts Ergonomically designed grips Interchangeable grip system Specifically designed strap offering outstanding power transfer and support Interchangeable and correctly angled spike tip Asphalt paw for improved grip and shock absorption the poles close to the body. The stride begins as the heel touches the ground and ends when the toe together with the ball of the foot pushes itself off the ground. The pelvis lifts up high and the general posture is taut and forward leaning. The upper and lower torso are involved in a clearly defined counter-swinging motion during which the mid-torso muscle groups are actively worked. Opposite arms and legs swing alternately forwards and back.   The basis of Nordic Walking starts with a good walking technique. A good walking technique begins with the heel strike and ends when the toe and the ball of the foot push off the ground. Nordic Walking enhances good walking technique with a sequence of pole movements that propel the body forward and increase the walking stride. INITIAL PHASE OF NORDIC WALKING CADENCE (1) The walker's right arm is forward and slightly bent with the pole held at an angle. The left hand is past the line of the pelvis and the left arm extends back during pole thrust. The right leg is extended at the ankle as it pushes off the ground. The left leg is forward with the heel making contact with the ground to begin a new stride. POLE THRUST STAGE (2) The right arm's pole thrust and the left leg thrust take place more or less simultaneously. The fists of the hands pass by one another slightly in front of the body and the right hand pole thrust begins as soon as it passes the line of the pelvis. At the same time the left arm swings under and forward with the fist and pole grip foremost. The right leg is slightly bent at the knee as it moves level with the left leg. The weight is supported by the left leg and the pole of the right hand.   POLE THRUST STAGE (3) The pole thrust is completed as the right arm extends itself fully. To effectively complete arm extension the palm of the hand opens out slightly and the final thrust is made via the pole strap. At the same time the left fist and pole grip lift slightly upwards and forward as the arm bends at the elbow. The left leg is extended at the ankle as it thrusts off the ground while the right leg is forward with the heel strike beginning a new stride.    FINAL STAGE OF POLE THRUST (4) The right hand's pole thrust ends with the palm of the hand opening out and the arm almost fully extended. The left arm's pole thrust is beginning. The left leg begins its effort and the weight transfers to the right leg. The body leans markedly forward. Nordic walking exercises Warming Up Nordic Walking means exercising in a natural environment, breathing in fresh air and moving over varied terrain. Warm up and stretching should become an integral part of each training session. After returning from your Nordic Walking we recommend warming down with a few stretching exercises involving all the main muscle groups. Always stretch gradually and within a comfortable zone. Do not overextend these stretches. Hold each stretch for at least 30 seconds, increasing the degree of stretch as the muscle allows. Relax the stretch gradually and then repeat. 1) FORWARD AND BACK SQUATS THIGHS AND GLUTES Stand with feet apart at shoulder width and with knees and toes facing forwards. With both poles together, hold one end with your left hand and the other end with your right hand with knuckles facing forward. Raise the poles to your shoulders either behind your head or in front of you at shoulder height. Squat down at an angle of about 90 degrees (heels on the ground) and straighten up again. You can add a push up on the pole straightening your arms either as you squat down or as you straighten up.     2) STEP SQUAT   THIGHS AND GLUTES Stand with feet shoulder width apart with knees and toes facing forwards. Hold the pole with knuckles facing forward either on your shoulders behind your head, in front of you at shoulder height or as a support at the side of the body. Take a long step forward and with the same leg push back up to the original position. A variation of this exercise can be achieved by pushing up on the pole either as you go into the squat or straighten out from it.   3) STANDING PUSH UPS SHOULDERS Stand with feet shoulder width apart and with knees and toes facing forwards. Hold the pole with knuckles facing forward straight out in front of you at shoulder height. Raise the pole until it is above your head keeping the arms straight the whole time. Lower the pole back to shoulder height. Variation of this exercise: Push up behind the neck and rise up slightly on your toes at the end of the push up.    4) STRAIGHT BACK SQUATS  GENERAL EXERCISE FOR THE WHOLE BODY Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Hold the pole with knuckles facing forward above your head with straight arms and hands well apart. Keeping a straight back squat down to about 90 degrees or lower while keeping the gaze directed straight ahead, then straighten up again. The pole moves in a straight line up and down within the body's area of balance (toes-heels).    5) JAVELIN TWIST  NECK AND SHOULDERS Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Grasp the pole with knuckles facing forward and hands wide apart and bring the pole in front of your pelvis. With one hand leading the movement move the pole behind your back. Return to the basic position with the other hand leading the way. Keep the arms straight throughout.                  6) SHOULDER FLEX  NECK AND SHOULDERS Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Hold the pole with straight arms and hands apart at shoulder width in front of the pelvis. Lift the arms up by flexing the shoulders, hold for a moment then return to the basic position.   7) UPPER TORSO TWIST   STOMACH MUSCLES Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Hold the pole behind the shoulders with hands relaxed on top of it. Twist the mid-torso by bringing either end of the pole forward alternately. Keep your gaze fixed straight sahead throughout.          8) STRETCHING IN STEP SQUATS  FRONT OF THIGHS AND HIP EXTENSORS Stand with feet apart at shoulder width and with apart knees and toes facing forwards. Hold the poles as supports by the side of the body. Step forward with one leg. Keep the leg straight and gaze directed upward and gently push the hips down towards the ground. Repeat on the other leg.   9) FORWARD BOW  BACK OF THIGHS AND CALVES Stand with feet apart at shoulder width apart and with knees and toes facing forwards. Bring one leg slightly forward and at the same time lean on the poles. Push the upper torso forward with straight back and forward leg straight at the knee. You can also hold the poles with straight arms low down in front of you.

From 19.06.2005 to 08.10.2005