Urban Poling
0Did you see a mysterious ‘ski-less’ cross-country skier on your way to work this morning?
Don’t be fooled, this person knew exactly what she was doing. Urban poling – also called Nordic Walking or Poling, is a hot fitness trend quickly spreading throughout Canada. If you like walking, you’ll love the fun and health benefits of urban poling! Increasing numbers of people are enjoying this user-friendly sport that combines the aerobic and strength building benefits of cross-country skiing with the convenience of walking. It has been popular in Scandinavia for over 20 years (maybe this is the true secret why the Swedes look and feel so good!).
For years, health care professionals have stressed the benefits of walking for personal fitness and well-being. Urban poling takes walking to the next level. Poling with specially designed urban poles provides a surprisingly impressive workout, engaging as much as 90% of the body’s muscles while improving posture, balance, and stability.
By using more muscles, more calories are burned — the Cooper Institute claims using poles can increase calorie expenditure by as much as 46 percent over regular walking. Using poles can increase cardio output by up to 25 percent over regular walking, so it’s an excellent fitness program to increase cardio-vascular fitness.
The growing trend of urban poling can be seen across Canada and throughout the Kitchener / Waterloo area and its popularity is attributed to the incredible workout that it provides.
Urban poling was introduced in Canada approximately four years ago by Vancouver-based occupational therapist, Mandy Shintani.
“The problem with just walking, even the athletic type of walking that I teach, is that even though you’re going extremely fast your upper body doesn’t get a workout,” Shintani says. “Your arms do virtually nothing. When you add the urban poles they give you this amazing upper body and core strengthening workout.
“What it means is when you finish your walk you don’t have to hit the weight room. You don’t have to get down and do ab crunches. You’ve got it all done in one nice package. With everyone so time crunched these days that’s really appealing.”
Many people ask “well can I just use my ski poles and just start swinging them?”
Like any sport, the true benefit to urban poling is based upon proper equipment and technique.
Shintani says “when we originally introduced the poles people would ask: ‘Why do I need specialized equipment?” The urban poles provide stability, minimize vibration and noise. If you’re an avid poler you get it why these things are important. It’s the same concept jogging — you wouldn’t do jogging in your dress shoes.”
The Urban Poles are effective due to the unique design of our poles – the patented ergonomic strapless handle and boot-like tip is what set us above other cross-country styled poles that have a hand strap. – says Shintani.
The ergonomic strapless handle of urban poles was carefully designed to most effectively exercise all the body’s major muscles and develop “core fitness” as you are poling! The grip and technique have a focus on core muscles strengthening described in detail in our instructional DVD.
Essentially, each time you swing your arm forward, you must plant your pole into the ground and as you walk through your stride you push off or ‘propel’ yourself forward. It is this motion that activates your core muscles. Consider this, if you walk one mile with the poles you will achieve 1800 abdominal muscles contractions.
Whether you are looking for motivation to get off the couch, a way to optimize your current walking routine or for an effective cross-training alternative to yoga or pilates – urban poling may be for you!
Key facts about urban poling:
- 28% increased cardio workout
- Burn up to 46% more calories compared to ‘regular’ walking
- Core muscle strengthening
- Reduces stress on hips, knees & ankles
- Provides stability & balance
- Improves posture
- Resistance training
- Total body workout involves 90% of all muscles; actively engages forearm extensor and flexor muscles, rear part of the shoulder muscles, the large pectoral and broad back muscles; strengthens upper body and creates resistance to build better bone density.
- Reduces load on knees and other joints
- Reduces heel strike force
