Development of Endurance

11. Development of Endurance

Because you are using 90% of you body muscles, you can increase your endurance faster with Nordic Pole Walking.

Even though you are walking slower than you would with regular walking, you achieve the same result: Maximal aerobic power, increased heart rate and higher caloric expenditure. The perceived rate of exertion does not differ from regular walking.

- Ripatti (2002) studied 24 individuals

48 – 8 yrs) did NPW for 6 weeks 2 times weekly for 60 min (65-85 %HRmax).

- This improved their endurance capacity even walking at lower speed.

Development of Endurance

- Rogers at al. (1995)

- compared energy expenditure during sub maximal walking with NPW 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 the walking with poles compared to walking without poles.

- Total caloric expenditure in a 30 minute session was significantly greater during pole walking (174 vs. 141 kcal).

-In contrast, the rating of perceived exertion did not differ between both exercises.