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Nordic Walking

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Fascinating Landscape for Nordic Walking

 

Lift your spirits in the fresh mountain air

Lift your spirits in the fresh mountain air of Julian Alps Nordic Walking and exercising in a natural environment, breathing fresh air and moving over varied terrain of Julian Alps and National park Triglav.

You can explore the land that time forgot! In the middle of National Park Triglav.

Nordic Walking is one of the fastest growing recreational fitness sports in the world.

 

What is Nordic Walking?

What is Nordic Walking? Nordic Walking is fitness walking with specially designed Nordic Walker poles to engage also the upper body during walking. It offers a very efficient, aerobic and easy way to improve your physical condition irrespective of age, sex or physical condition.

Nordic Walking can be up to 46% more efficient than regular walking (Cooper Institute Research 2000) depending on the intensity of the exercise.

 

Where

Nordic Walking in National park Triglav and Julian Alps See Map of National park and start planing your next nordic walk.

Some suggestions: Voje valley, Uskovnica, Senozeta, walk around the Bohinj lake, Waterfall Savica, Dobrava and many others.

 

 

Warming Up /warming Down

Warming Up /warming Down for Nordic Walking 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.

 

History of Nordic Walking

Lakes and Mountains in National park Triglav 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 Technique

Nordic Walking Technique Basics Nordic Walking Technique
Progressive Nordic Walking technique
Uphill-downhill technique

• 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
• 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

 

How to

An oasis for the senses 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.

Nordic Walking should be practiced for relatively long periods, i.e. between half an hour and two hours at a time. The pace should be steady and the heart rate should rise to between 120 and 150 beats per minute.

   

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You can contact us by sending e- mail. Other contact information! Last modified: 25 June 2010

Source of pictures: Oskar Thiem, Zicnce Vogel, Zavod za Ribistvo, Stare Joze, LTO Idrija, LTO Bohinj, Alpinum, Uros Novak, Kovacic Tadej, Vodni park Bohinj
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