Gymstick Nordic Walking

Gymstick Nordic Walking is an effective way of walking with help of poles. The movements of the arms, legs and body are during walking with poles is equivalent to the rhythm of movements while walking firmly without poles.

While performing Nordic Walking the arms and legs move in cloister and swing forward and backward. By making use of the arm movements and a good Nordic Walking technique, almost all muscles of the body are trained. Nordic Walking can be considered as an easy and effective workout!

Gymstick Nordic Walking poles are not just walking poles, they are complete fitness studio! You can transform poles in few seconds complete fitness studio by pulling out exercise bands from the poles.Now you have same functions as Gymstick Original equipment. This allows you or your group do both walking cardio exercise and muscle condition training anywhere, anytime!

About NW

Nordic Walking poles are specially designed for walking to engage the upper body when walking. Nordic Walking was originally a summer training method for cross-country skiers and as a result of research in sport medicine and other fitness professionals it was then developed into a popular fitness exercise.

Nordic Walking has rapidly increased its’ popularity and today Nordic Walking is a well-known fitness sport all around the world. Over 6 million people are walking with poles every day keeping fit!

The movements of your arms, legs and body whilst walking with poles is equivalent to the rhythm of movements while walking firmly without poles. While performing Nordic Walking the arms and legs move in cloister and swing forward and backward.

In order to obtain good training results it is very important to learn this rhythm before going to walk with the Nordic Walking poles. The swing of the arms and the powerful placement of the pole, influence the length of the strides. A small arm swing means a limited pelvis rotation and shorter stride length. When the pole movement is bigger, the lentgh of stride will also increase as well as the rotation in the pelvis and in the higher parts of the upper body. By making use of the arm movements and a good Nordic Walking technique, almost all muscles of the body are trained and is considered a “total body workout”.

The Benefits of Nordic Walking

  • 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 pressure on knees and other joints
  • Poles are a safety factor on slippery surfaces


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.

NW Health Facts

  • 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
  • Up to a 46% increase in energy consumption (Cooper Institute research, Research Quarterly for Exercise and Sports 2002 publication)
  • 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


Nordic Walking is great for individuals who relate to the following:

  • Are seeking a unique cross-training activity
  • Can't jog or run but want the same benefits
  • Want to lose weight/size faster for better health
  • Suffer balance, stability or mobility problems
  • Have movement restriction and painful joints
  • Need a safe and effective form of rehabilitation exercise for many conditions
  • Need more than just a walk


Even people with physical limitations can do Nordic Walking as it relieves the joints, supports the spine and extra stability is given through the use of the poles.

Nordic Walking technique

Keep the poles close to the body. The stride begins as the heel touches the ground and ends when the toe together with the ball of the foot pushes itself off the ground.

The pelvis lifts up high and the general posture is taut and forward leaning. The upper and lower torso are involved in a clearly defined counter-swinging motion during which the mid-torso muscle groups are actively worked. Opposite arms and legs swing alternately forwards and back.

INITIAL PHASE OF NORDIC WALKING CADENCE (1)
The walker's right arm is forward and slightly bent with the pole held at an angle. The left hand is past the line of the pelvis and the left arm extends back during pole thrust. The right leg is extended at the ankle as it pushes off the ground. The left leg is forward with the heel making contact with the ground to begin a new stride.

POLE THRUST STAGE (2)
The right arm's pole thrust and the left leg thrust take place more or less simultaneously. The fists of the hands pass by one another slightly in front of the body and the right hand pole thrust begins as soon as it passes the line of the pelvis. At the same time the left arm swings under and forward with the fist and pole grip foremost.

POLE THRUST STAGE (3)
The pole thrust is completed as the right arm extends itself fully. To effectively complete arm extension the palm of the hand opens out slightly and the final thrust is made via the pole strap. At the same time the left fist and pole grip lift slightly upwards and forward as the arm bends at the elbow. The left leg is extended at the ankle as it thrusts off the ground while the right leg is forward with the heel strike beginning a new stride.

FINAL STAGE OF POLE THRUST (4)
The right hand's pole thrust ends with the palm of the hand opening out and the arm almost fully extended. The left arm's pole thrust is beginning. The left leg begins its effort and the weight transfers to the right leg. The body leans markedly forward.


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