Research on the benefits of Nordic walking

Nordic walking increases energy expenditure when compared to regular walking

The physiological responses to walking with and without poles were studied by Hendrickson (1993) and by Porcari et al. (1997). Hendrickson’s study group consisted of 16 fit women (VO2Max 50 ml/kg/min) and men (59 ml/min/kg). They walked with and without poles on a treadmill at speeds of 6-7.5 km/hr. There were no differences in the responses between males and females. 

It was found that the use of poles significantly increased oxygen uptake, heart rate and energy expenditure by approximately 20% compared to walking without poles in fit subjects. In Porcari’s study of 32 healthy men and women walking with poles, results were an average 23% higher oxygen uptake, 22% higher caloric expenditure and 16% higher heart rate responses compared to walking without poles on a treadmill. Rate of Perceived Exertion (RPE) values averaged 1.5 units higher with the use of poles and the pattern of responses were similar for men and women.

Rogers et al. (1995) compared energy expenditure during submaximal walking with poles in ten 24 year old fit women. Mean maximal aerobic power (21 vs. 18 ml/kg/min) and heart rate (133 vs. 122 bpm) were significantly greater during walking with poles compared to walking without. Also the total caloric expenditure in a 30 minute session was significantly greater during pole walking (74 vs. 141 kcal). In contrast, RPE did not differ significantly between the two conditions. 

Laukkanen (1998, unpublished) compared heart rate during normal and fast walking speeds with an without Exel Walker poles. Ten middle-aged men and women were studied on an indoor hall track. The heart rate increase, measured with telemetric Polar heart rate (HR) monitors was between 5-12 bpm and 5-17 bpm higher in men and women.

A dual-motion treadmill Cross Walk has been studied by Knox (1993), Foley (1994) and by Butts et al. (1995). The Cross Walk Dual Motion Cross Trainer is a motorised treadmill designed to increase the energy cost of walking by incorporating arm activity during walking, thus increasing the muscle mass used during exercise. 

Knox studied thirty-seven 17-35 year old women and they all performed six 5 minute steady-state exercises with and without arm activity. Walking with arm activity significantly increased heart rate, ventilation, oxygen uptake and energy expenditure compared to walking without arm activity. For example, heart rate increased 17-31 bpm. Rating of perceived exertion as well as energy expenditure increased by an average of 14%. In Butt’s study both the 24-year-old women and men were studied with a similar design. In this study arm work increased energy expenditure by 55% on an average compared to the regular walking, but only increased RPE slightly. This was consistent with the results from Foley, who did Cross Walking in 24-year-old men.

Nordic walking helps strengthen and tone upper body muscles

A Finnish study (Anettila et al. 1999) compared pole walking with regular walking training for 12 weeks in 55 female office workers. The EMG measurement showed that electrical activities of the muscles of the upper body, neck, shoulder and upper back were significantly higher when walking with poles. Pole walking training diminished neck and shoulder symptoms and subjective feelings of pain. Mobility of the upper body increased as well.

The most recent study published on Nordic walking compared metabolic cost of Nordic walking to normal walking in twenty-two 31-year-old men and women (Morss et al. 2001). Participants of this study walked on an outdoor 200 metre track with Cosmed K4b for oxygen analysis and Polar Vantage heart rate monitor for HR measurements. The study indicated significant increases in oxygen consumption (20% on average), caloric expenditure and HR in Nordic walking compared to normal walking. The range of increase was large, ie. oxygen consumption 5-63% indicating differences in poling intensity and technique. Perceived exertion did not differ between the walks. The same group also compared separately the metabolic cost of high intensity poling (Jordan et al. 2001). In high intensity poling Nordic walking increased HR 35 bpm on average compared to regular walking. 

Summary

Based on research, walking with poles adds physiological strain to regular walking in both women and men and in fit and less fit individuals. Walking with poles seems to elicit improvements with slightly less speed. Because perceived exertion in pole walking is often less than true physiological strain, controlling heart rate may be beneficial for those who tend to overreach. Walking with poles improves mainly aerobic fitness, muscular endurance, deceases neck-should area disabilities and pain, and can have positive effects on mood state. In order to improve muscle power, uphill walking is required. Pole walking affecting body coordination and motor fitness has not been published. Walking with poles is a safe and fun exercise mode and fits everybody.

This research summary was written by:
Raija Laukkanen
Ph.D., Docent
Director, Exercise Science
Polar Electro Oy
Finland

References

Anttila, Holopainen, Jokinen. Polewalking and the effect of regular 12-week polewalking exercise on neck and shoulder symptoms, the mobility of the cervical and thoracic spine and aerobic capacity. Final project work for the Helsinki IV College for health care professionals, 1999

Butts, Knox, Foley. Energy cost of walking on dual-action treadmill in men and women. Med Sci Sports Exerc 27(1), 121-125, 1995.

Foley. The effects of Cross Walk (R)’s resistive arm poles on the metabolic costs of treadmill walking. Thesis. University of Wisconsin-La Grosse, 1994.

Hendrickson. The physiological responses to walking with an without Power PolesTM on treadmill exercise. Thesis. University of Wisconsin-La Grosse, 1993.

The Cooper Institute

The Cooper Institute in Texas compared physiological responses of Nordic Walking to regular walking. The caloric expenditure and the oxygen consumption increase on an average with 20% and the heart rate increase with about 10 beats per minute when using the Exel Nordic Walker poles. The interesting thing is that even through the body works harder using the poles, the RPE (rated perceived exertion) was the same walking with or without poles!

Dr. Tim Church said, "Some individuals increased as much as 46% in oxygen consumption and just about the same in caloric expenditure."

Quotes from the study:

"Individuals who poled more intensely had higher oxygen consumption."

"There is potential for considerably more or less benefit depending on the selection of poling-off intensity. This may have particular significance for individuals who need to increase caloric expenditure but have walking speed limitations."

"Increased caloric expenditure with no corresponding increase in perceived exertion during Nordic Walking, may have important public health applications."

"The use of Nordic Walker poles is particularly promising, as the poles provide stability that may promote physical activity among older individuals and those with orthopedic and balance concerns."

T. Church, C. Earnest, G. Morss at The Cooper Institute,
RQES, vol 73, No.3, pp. 296-300, September 2002

Comment: It is obvious, that correct Nordic Walking technique improves the efficiency of Nordic Walking!

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