Pole-Walking Strategies to Help Use-up More Calories

 

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Pole-Walking Techniques to Help Burn More Calories. by Marc Lindsay. January 17, 2019. 1 Comment.

Unlike trekking poles used by hikers or other walkers to increase stability and balance, poles used for Nordic walking and Exerstriding help you burn more calories, achieve a. 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.

Sturdier walking poles designed for hiking are known as hiking or trekking poles. Consider the benefits of walking poles: The arm movement associated with walking poles adds intensity to your aerobic workout, which helps you burn more calories. Walking poles improve balance and stability. Pole walking not only helps your speed and technique, but it can benefit your walking posture. On average, 20 per cent more calories are burnt when pole walking.

Giving you more support, increasing your speed and enhancing your safety, walking poles are a popular choice for any family walk. Find out how to use walking poles successfully and the. 10 Walking Tips to Burn More Calories for Weight Loss: 1. Change your pace with every few steps – Start with a slow pace and then once your body warms up, increase the pace, by adding a few minutes of jogging, and then walking briskly, and then at a fast pace.

Repeat this every few steps. [sidebar] Nordic walking poles are an easy-to-use training tool that transforms a regular walk into a supercharged, total-body workout. You’ll see results fast—the poles engage. Home/Beauty/ 10 Walking Tips to Burn More Calories for Weight Loss. Beauty 10 Walking Tips to Burn More Calories for Weight Loss. specialskins.com Follow on Twitter Send an email 2 hours ago.

0 0 3 minutes read. In all, you can work up to 80 percent of your muscles and burn more than 500 calories an hour, almost as many as you would while jogging, but with significantly less impact on your joints. Though Nordic walking is frequently used as a way to train for cross-country skiing in the off-season, it has become a simple and effective way for people of. Running burns the most calories per hour, but that doesn’t mean it’s the only exercise with a high calorie burn.

Things like swimming, HIIT workouts, and jumping rope are all good options, too. The more lean mass you have, the more calories you burn. According to the University of New Mexico, muscle tissue accounts for about 20 percent of total daily energy expenditure. Body fat, by comparison, accounts for only 5 percent of the total energy burned.

It’s estimated that each pound of muscle burns approximately 7 calories per day.

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To gain a sense of the movement pattern for 3/4 time, slap both thighs with the hands on the “close” and clap the hands twice for movements inside the poles.

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Using walking poles

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Some exercise classes now use pole dancing as a way to fitness.

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Position the pole out in front of your body, then walk your way down and up the pole.

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The poles are very important for the morning workouts.

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Jogging, bicycling (or spinning), bouncing on a trampoline, or jumping rope are recommended.

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In the Sufi dance technique there is an exercise where they spin round and round.

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► Hula hoop 10 consecutive times (around any body part).

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If the walker is trying to burn the most calories, she might want at walk faster or perhaps walk on hilly terrain.

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Lean away from the pole, allowing the body to sag while relaxing.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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18 comments

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  • When I first started hiking, I avoided poles. But when I started using them I saw their huge benefit. Why use two cylinders in the engine when you can use four?? My legs have more endurance with the upper body assist, and you get your core involved as well. And, saves shock on knees on the downhill. I won’t hike without them!

  • the problem with the “ski push” is that it puts unecessary stress on your legs and makes them work harder for that second when the poles are not in contact with the ground. the key thing with poles is that at least on of them should be in contact with the ground at all times to be able to get the most out of them.

  • I’ve always avoided using hiking poles because they looked like a messy waist of energy, ridiculous. Now I know why, most folks don’t use them properly. I’ve been enlightened by your video’s. And just in time, nowadays I need more support going uphill at high elevations, so I bought my first pair of polesBlack Diamond Trail Ergo Cork Flicklock and I can’t wait to try them out. Mahalo brother.

  • Other advangages of poles inc…. Testing the ground to see if it will take your weight. Testing the depth of water. Reaching to recover droped items or lend a hand to someone else…… I don’t shorten my poles for going uphill. I’ve never felt the need. If your ‘planting them at your feet, as it says in the video, why would you need to? And the ground drops away quicker behind you so there’s an argument for making them longer for the uphills. I used to agree with the strap advice given here, and still do for beginners. I still use that method most of the time. But I like to vary things. The method we’re told not to use here, can if fact hold weight on the straps. The fingers just have to be a little further down the handle. Effectively making the pole a little shorter for going up hill ;o) The different strap position can ease pressure on the hand when not wearing gloves. I also like short sessions of not weighting the strap. I find it makes my fingers stronger for rock climbing. 5 mins of proper up hill gripping is all I can manage so far, then I swap back to weighting the strap. Good video though. Good basic info for beginners. I so often see people carying poles in their pack or very lightly weighting them or even draging them!!! And of course, making videos is hard. Making comments on videos is easy:o)

  • Twist lock has many downsides and all of them connect in a bad way:
    you need to twist them hard to get a secure lock (i already don’t trust them even when twisted “hard” but that’s me)
    you now need a lot of force to untwist them, obviously (it’s SO MUCH FUN when your hands are cold and you can’t get a good grip to unlock them..)
    you then become lazy and don’t screw them too hard anymore: so they will let you down on the first bad step
    you have to clean/grease them so they don’t grip, might be ok for some, but for thru-hikers/lazy I’m not convinced

  • I actually love uphill hiking. It challenges you much more fairly than downhill, which just wrecks you even with the right technique.

  • What was said at the 3-minute mark is important. The phrase “a LITTLE propulsion.” The poles aren’t supposed to be the sole means of pushing you up the hill, but are basically that little extra to get you from the previous step to the next. Keep that in mind and the form pretty much follows.

  • I’ve found 1 pole to be optimum for forest hiking as you can grab onto trees with your free hand during accents. Otherwise I use 2 poles for more open terrain

  • Looking for my much loved pants(for scrambles+) that I found at a thrift store, or at least something comparable. “Lithium Expedition “ https://youtu.be/tuu2NKbjGgw

  • Hi Chase, just wanted to say thank you so much for your trekking pole videos. I don’t think I ever would have been using them correctly had I not watched your videos! I just got trekking poles to help ward of knee pain. With that said, I’m still getting the pain (although I still love the poles for other reasons). I will go to the doctor to get looked at for this pain. But, I also was wondering if you’ve ever heard of someone only getting knee pain, in one knee only, and only when hiking? I do cardio, strength and endurance gym classes 3-5 times a week pain free, I can even run (on a flat surface) without ever having pain. I’ve never done any other activity where my knee will start to hurt. But it’s when I’m on the trail, that the dull ache starts to come on through the whole knee—this has been occurring for a few years, but only yesterday on a day hike, did the ache turn to pain and become a real problem. It was a very rocky and root-filled trail, with many bigger drops/step downs as well. I wear high top Merrill boots. As far as I know, I’ve never injured this knee, in fact, it’s my other knee I once injured. I was feeling some discomfort at times up in my glute, on the same leg as the knee pain. It is most prominent on descents, and can even fade away immediately if I start to ascend or hike flat again (but comes right back during descent!). When I consciously focused on stepping down and leading with my good knee/leg, with poles, it did help. But I’m feeling so limited now, with one of the things I love most to do—I’m 33 and fit—nothing like having ppl twice your age blowing by you on the trail, feeling fine! Any feedback you may have would be greatly appreciated! Thank you so much for your channel!

  • You’re going to need a lot more gray before you can go wizard style. �� with a heavy pack, I find poles are used as much for balance as propulsion on uneven terrain.

  • I’ve tried for years to get people to throw away their single hiking stick and use a pair of poles and they just don’t get it. I grew up skiing in the 1960’s and realized long ago the advantages of hiking poles with balance and accident avoidance, especially in the steep rocks and water crossings. My back yard in the Wind River Mtn’s looks like this video too.

  • Polls really helped me. It gave me balance going downhill on a rocky trail. It seemed my legs were less fatigued when I used the polls.

  • Man those shoes are gay. Not that there’s anything wrong with that! Guys telling total strangers what to do. What’s up with that? I run into you guys all over that trails… know when to but-out, Yoda.

  • Unrelated question, what is the difference between mountaineer and alpinist? I use them interchangeably since in Italy a mountaineer is an alpinista, but I’d like to know the real difference, if there is one.

  • Thanks again for your video man! I subbed earlier so i’m binge watching them all now, you’ll probably get a lot of comment spam from me over the next few days, sorry.

    It’s great to hear from a personal trainer who specifically works on hiking content, and also a fellow Aussie! Nothing against Americans, but it’s just good to see a video by someone from my neck of the woods who knows where i hike.

    I did a bit of a patella injury a few years ago playing indoor soccer so i certainly feel the knees on the way down from anywhere steep. I also have a bit of heel pain on the back and sides of the bone just around where the achilles tendon attaches to the bone. I only really notice it on the bigger hikes and usually after a decent. I’m hoping the trekking poles will make things easier!

  • Thanks for including ideas that can be accomplished indoors! The gyms are closed, and my usual outdoor walks are suspended due to summer temps (around 100 degrees.)