9780736077392

Outdoor Adventure : Nordic Walking

by
  • ISBN13:

    9780736077392

  • ISBN10:

    0736077391

  • Edition: 1st
  • Format: Paperback
  • Copyright: 2009-05-04
  • Publisher: Human Kinetics
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Supplemental Materials

What is included with this book?

  • The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.
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Summary

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.

Table of Contents

Prefacep. viii
Acknowledgmentsp. x
Preparing for a Nordic Walking Adventure
Introduction to Nordic Walkingp. 3
What Do the Poles Do?p. 5
History and Recent Growthp. 6
Benefits of Nordic Walkingp. 8
Any Age, Any Fitness Levelp. 13
Year-Round Nordic Adventuresp. 15
Conclusionp. 18
Adventure Fit for Nordic Walkingp. 19
Get a Balanced Bodyp. 20
Flexibility for Nordic Walkingp. 22
Strength Training for Nordic Walkingp. 34
Endurance Training for Nordic Walkingp. 43
Conclusionp. 46
Poles, Footwear, and Clothingp. 47
Selecting Nordic Walking Polesp. 48
Selecting Nordic Walking Shoesp. 58
Selecting the Right Socksp. 60
Dressing for the Outdoorsp. 60
Choosing Accessoriesp. 61
Function and Maintenance of Gearp. 65
Conclusionp. 66
Where to Go Nordic Walkingp. 67
Nordic Walking Anywherep. 68
Planning the Routep. 69
Distance, Time, Elevation, and Terrainp. 69
Advantages of a Map and Compassp. 71
Seven Nordic Walking Wonders Worldwidep. 72
Designated Nordic Walking Parksp. 97
Conclusionp. 97
Outdoor Safety and Etiquettep. 99
Personal Safetyp. 100
Pole Safetyp. 108
Practicing Outdoor Etiquette and Ethicsp. 110
Conclusionp. 113
Nordic Walking Techniques and Workouts
Basic Nordic Walkingp. 117
Basic Regular Walking Techniquep. 119
Basic Nordic Walking Techniquep. 124
Climbing and Descendingp. 129
Conclusionp. 131
Components of a Nordic Walking Workoutp. 133
Check Fuel and Fluidp. 134
Warm-Up Phasep. 136
Workout Phasep. 139
Cool-Down Phasep. 142
Conclusionp. 146
Urban Nordic Walkingp. 149
Explore the City With Nordic Walkingp. 150
Surfaces and Locationsp. 152
Urban Nordic Walking Workout and Intensifiersp. 153
Conclusionp. 160
Nordic Trail Walkingp. 161
Explore Local Trailsp. 162
Surfaces and Locationp. 163
Nordic Trail Walking Workout and Intensifiersp. 164
Conclusionp. 172
Resource Guide for Nordic Walking Equipmentp. 173
Resource Guide for Nordic Walking Information Worldwidep. 175
Success Checksp. 183
Photo Creditsp. 197
Bibliographyp. 199
About the Authorp. 205
Table of Contents provided by Ingram. All Rights Reserved.

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