9780736077392

Written by the founder of Nordic Walking USA trainer. Provides essential content on warm-up and fitness to support Nordic walking. Step by step instruction of techniques and skills to learn Nordic walking. Information on ways to intensify your workout. Includes tips for purchasing the right equipment, finding instructors and Nordic walking events, and planning trips across the globe.

Preface	p. viii
Acknowledgments	p. x
Preparing for a Nordic Walking Adventure
Introduction to Nordic Walking	p. 3
What Do the Poles Do?	p. 5
History and Recent Growth	p. 6
Benefits of Nordic Walking	p. 8
Any Age, Any Fitness Level	p. 13
Year-Round Nordic Adventures	p. 15
Conclusion	p. 18
Adventure Fit for Nordic Walking	p. 19
Get a Balanced Body	p. 20
Flexibility for Nordic Walking	p. 22
Strength Training for Nordic Walking	p. 34
Endurance Training for Nordic Walking	p. 43
Conclusion	p. 46
Poles, Footwear, and Clothing	p. 47
Selecting Nordic Walking Poles	p. 48
Selecting Nordic Walking Shoes	p. 58
Selecting the Right Socks	p. 60
Dressing for the Outdoors	p. 60
Choosing Accessories	p. 61
Function and Maintenance of Gear	p. 65
Conclusion	p. 66
Where to Go Nordic Walking	p. 67
Nordic Walking Anywhere	p. 68
Planning the Route	p. 69
Distance, Time, Elevation, and Terrain	p. 69
Advantages of a Map and Compass	p. 71
Seven Nordic Walking Wonders Worldwide	p. 72
Designated Nordic Walking Parks	p. 97
Conclusion	p. 97
Outdoor Safety and Etiquette	p. 99
Personal Safety	p. 100
Pole Safety	p. 108
Practicing Outdoor Etiquette and Ethics	p. 110
Conclusion	p. 113
Nordic Walking Techniques and Workouts
Basic Nordic Walking	p. 117
Basic Regular Walking Technique	p. 119
Basic Nordic Walking Technique	p. 124
Climbing and Descending	p. 129
Conclusion	p. 131
Components of a Nordic Walking Workout	p. 133
Check Fuel and Fluid	p. 134
Warm-Up Phase	p. 136
Workout Phase	p. 139
Cool-Down Phase	p. 142
Conclusion	p. 146
Urban Nordic Walking	p. 149
Explore the City With Nordic Walking	p. 150
Surfaces and Locations	p. 152
Urban Nordic Walking Workout and Intensifiers	p. 153
Conclusion	p. 160
Nordic Trail Walking	p. 161
Explore Local Trails	p. 162
Surfaces and Location	p. 163
Nordic Trail Walking Workout and Intensifiers	p. 164
Conclusion	p. 172
Resource Guide for Nordic Walking Equipment	p. 173
Resource Guide for Nordic Walking Information Worldwide	p. 175
Success Checks	p. 183
Photo Credits	p. 197
Bibliography	p. 199
About the Author	p. 205
Table of Contents provided by Ingram. All Rights Reserved.

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Nordic Walking

0736077391

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