Descriptive values (mean ± SD) and the main effect of walking speed (Preferred vs. Fast), gait (Normal walking vs. Nordic walking) and NW technique group (AT vs. DT) on speed, stance time, force and impulse variables at the three space axes for all the sample. The foundation of proper walking form is the reciprocal motion of the leg and the opposite arm. This blog post describes four principles of reciprocal motion in walking and how you can use these principles to achieve correct walking form. Like most proper movements, perfect posture plays a key role in walking correctly. We will discuss this in 2. Walking Lunge. This advanced lunge variation helps build greater stability by requiring you to step forward into each lunge without returning to the starting (standing) position. Stand tall with your feet hip-width apart, holding a pair of dumbbells at arm’s length by your sides (palms in). This is the starting position. Avoid high heels, pointy toes, and heavy shoes. Look for shoes with a wide toe box. Even a 1.5-inch higher heel can increase pressure on two common sites for knee osteoarthritis damage. Choose heels that are 0.75 inch or less. Some shoes for those with flat feet are also beneficial for those with sensitive knees. Burn More Calories. Using walking poles results in burning more calories and giving your heart and lungs more of a workout than walking the same speed without walking poles. The difference is about one additional calorie per minute. A 2018 study compared walkers who used poles with four different techniques, including Nordic walking, a On average, Nordic walking results in 20 per cent higher oxygen consumption, calorific expenditure and heart rate compared to normal walking. A study published by the Cooper Institute in Texas compared the metabolic cost of Nordic walking to normal walking in 22 men and women aged 31. One major difference between race walking and power walking is the pace. Power walking includes any pace that is faster than your regular walking pace. According to a study by the University of Connecticut, the average, comfortable walking speed for men is about 3.3 mph. Power walkers reach a maximum comfortable walking pace of about 5.7 mph Nordic walking is a safe way of increasing aerobic working capacity because people can choose the walking speed and stop exercising if they feel a discomfort (Stief et al., 2008). According to the Abstract. The use of Nordic Walking (NW) as a rehabilitation modality has increased considerably. NW (walking with poles) is advocated as a healthy physical activity that reduces the load on the And, indeed, one participant did achieve a 46% increase in calorie burn compared to regular walking. But… this result was an outlier, an unusual result, and not typical of all the participants. A 17% increase in calorie burn for women. A 21% increase in calorie burn for men. So a typical Nordic Walker can expect to use up around 20% more WbJL.