Nordic walking exercise machine for home: benefits and indications

Many people have heard about the benefits of Nordic walking. It has virtually no contraindications and benefits the body. An alternative could be the Nordic walking simulator, which allows you to exercise both in the gym and at home. It is worth considering what the advantages of the device are and how to exercise with it correctly.

Who is Nordic walking stepper suitable for?

Nordic walking is useful for everyone, but is especially suitable for those who are contraindicated for more intense exercise, for example, older people. The use of the simulator has the same indications as the type of activity itself. Classes will benefit even a completely healthy person, but they are especially recommended for people with the following problems:

diabetes;
heart disease (including exercises that are beneficial after a heart attack);
risk group for pathologies of the heart and blood vessels;
orthopedic problems;
rehabilitation period, including after a stroke;
movement problems;
disturbed balance;
•excess weight.

People who suffer from osteoporosis and are at risk of fractures also use Nordic walking as part of their therapy and rehabilitation.

About the stepper - Nordic walking trainer for home

There has been no debate about the benefits of Nordic walking for a long time: it is obvious. Rejuvenation of the body, weight loss, getting rid of numerous pathologies, strengthening the heart, blood vessels, joints, bones and just a good mood - these are the results of regular Scandinavian training.

This simple and effective sport has only one drawback: dependence on bad weather. Fresh air, which is an addition to the “wellness” program, is not always available when there is rain, snowfall or strong wind outside. To give athletes a “walk at home”, they developed a special exercise machine. It's called a stepper.

What a stepper simulator for Nordic walking at home is and how to practice it correctly, you will learn from our article.

Work specifics

The stepper simulator is a complete imitation of Nordic walking. “Natural” walking with poles is replaced by platform training. It consists of 2 pedals, which have a simple mechanism built into them. 2 poles connected to the simulator allow you to fully simulate walking, equivalent to “Scandinavian” outdoor activities.

This exercise machine is relatively small in size, so it will take up minimal space in the house. It is easy to customize it “for yourself”, since the position of the handles, pedals, their amplitude, and the degree of resistance to movement are adjustable. Thanks to the large LCD display, all achieved indicators can be seen directly during training.

Such capabilities of the home stepper allow you to make classes “individual”, maximally adjusting the capabilities of the simulator to the athlete. You no longer need to “make time” after a hard day at work to get to the gym. And bad weather is no excuse for spending the evening on the couch.

Who is it for?

The Nordic walking stepper exercise machine is a cardio exercise machine. This means that with its help the heart and related vessels are strengthened. The tasks of “cardio machines” also include regulating the functioning of the lungs. Such equipment allows you to increase the functionality of the internal organs and systems of a person who regularly trains.

Steppers that regulate the load on the cardiovascular system train the muscles of the whole body. At the same time, they minimally “load” the joints and spine, evenly distributing the impact of the equipment. Therefore, you work on the simulator not only muscle tissue, but internal systems.

A person practicing it experiences the following health improvements:

Stabilization of blood pressure indicators;
Reducing the risk of heart failure;
Increasing the ventilation capabilities of the lungs and their volume;
Improving metabolic processes, metabolism in the body, blood flow;
Acceleration of fat burning;
Strengthening muscle, bone tissue, joints;
Reducing “bad” cholesterol;
Development of stable immunity;
Practicing coordinated movements and balance.

Also, training on a stepper can “eliminate” unnecessary pounds. The number of calories burned is tracked on the display during exercise, which gives an additional incentive to exercise. They will help strengthen the muscle layer of the buttocks, calves, back, abdomen, arms and chest.

Given the regular and stable blood flow to organs, tissues, and skin, cellulite disappears after regular exercise. Rejuvenation of the skin on the body, making it smooth, occurs due to the removal of toxins.

Given the ability to regulate different intensity of training, the simulator is successfully used by people of all ages: classes are equally effective for older and younger people.

Advantages of the device

The main advantage of the stepper is the ability to organize 2 in 1 muscle training:

Lower body using pedals;
Upper body using sticks.

The frame with pedals is stable and has an anti-slip coating. Therefore, the athlete will not fall during training. The handles, the length of which can be adjusted, are movable. This feature allows you to constantly control the intensity of movement, perform movements confidently and correctly, without damaging the joint tissue.

Many stepper models have the function of turning and twisting. This feature will allow you to train your buttocks, hips and back while walking. The device has a convenient function that allows you to accurately track your workout parameters.

The fastening of the stepper handles is in no way connected with the pedals, so the upper body is also trained intensively. To control the resistance level, there is a regulator at the base of the handle. It can be loosened or tightened as convenient for the athlete, which will allow you to control the load throughout the entire training process.

Using a monitor attached to the stepper, you can monitor the following parameters:

“Wasted” calories;
Number of steps taken;
How many steps “passed” per minute;
Duration of classes.

Types of devices

When choosing a Nordic walking simulator for your home, keep in mind that it has 4 varieties.

The exercise machine is large and takes up a lot of space in the house. The required package includes levers (handles) that help maintain balance and provide additional stress on the upper body and arms. The simulator is effectively used for the prevention, treatment of diseases, and weight loss.

This sports equipment does not have handles. It consists of one platform, which is driven by pedals.

They are small in size and will fit perfectly into even the smallest room. Some models have hand holders, but in this case the machine will be slightly larger. A simple and convenient device that allows you to work all muscle groups.

Placing such a simulator in an apartment is problematic: it will require a separate room, since the device is large. An excellent option for gyms.

The device consists of steps that imitate staircase openings. With their help, the athlete constantly “steps” only up, avoiding descents.

This Nordic walking track has 2 types of devices that differ in mechanism:

Mechanical. Hydraulics operate the pedals using muscle force.
Electromagnetic. The simulator operates using electric current and magnets. Requires network connection.

Before purchasing a device for home walking in the Scandinavian style, it is better to consult a doctor.

Restrictions on use

Like any sports equipment, the stepper has some restrictions on its use. We list the main contraindications for training on machines that simulate Nordic walking:

Injuries to bone and joint tissue that have not been fully cured;
Pathological disorders in the spine, articular tissue in the acute stage;
Chronic diseases of the kidneys, liver, lungs;
Last trimester of pregnancy;
Fever accompanied by high body temperature;
Diabetes mellitus complicated by other pathologies.

People who have reached retirement age require a medical examination before training. After this, the doctor will make a conclusion about the possibility of exercise and its intensity.

Training technique

Before you start exercising, do a short warm-up consisting of 3-5 exercises.

Despite the apparent simplicity of the movements, to achieve maximum effect during training, you should follow these recommendations:

Keep your back and head straight;
Straighten your shoulders and slightly bend your lower back;
During the movement, “throw” one hand forward as much as possible, and press the other, drawn back, with your elbow to the body;
Make sure your foot is firmly planted on the pedal surface;
As you walk, focus on your midfoot;
Regulate your breathing: inhale – 2 steps, inhale – another 2 steps.

For weight loss

To eliminate unnecessary kilograms of excess weight from your body, do home exercises every other day, exercising for 20 minutes.

During the 1st lesson, note how many steps you managed to “go through”. Add 5-10 steps to the results obtained in each subsequent workout. This way you can control the increase in intensity of the load. You will only need a month of regular exercise to see a thinner and toned body.

To give elasticity to your hips and buttocks, while walking, without changing the position of your lower back, tilt your body slightly forward, leaning on the handles of the device. This technique will allow you to emphasize the load on the muscles of the thighs and buttocks.

Benefits of classes, reviews

The Nordic Walking stepper exercise machine for home is receiving excellent reviews. It is a cardio exercise machine, so it strengthens the cardiovascular system. The device has a beneficial effect on the lungs and improves the functions of all organs and systems of a regularly exercising person.

Thanks to the simulator, you can work out the muscles of the whole body, while it puts minimal load on the joints and spine, promoting its even and safe distribution.

Training on a steppe that imitates Nordic walking brings the following health benefits:

Normalization of pressure.
Reducing the risk of heart failure.
Increasing lung volume and normalizing their functions.
Normalization of metabolic processes or blood flow.
Elimination of excess fat deposits.
Strengthening muscles, bones and joints.
Regulating cholesterol levels.
Strengthening the immune system.

Working out on a stepper helps you lose weight. Modern devices make it possible to control the amount of energy spent. Classes help strengthen your legs, buttocks, back, arms, and chest. This is also a great opportunity to get rid of cellulite. Reviews confirm the effectiveness of the simulator, especially when other types of exercise are contraindicated due to health problems.

Nordic walking exercise machine for home: benefits and indications

Who is Nordic walking stepper suitable for?

diabetes;
heart disease (including exercises that are beneficial after a heart attack);
risk group for pathologies of the heart and blood vessels;
orthopedic problems;
rehabilitation period, including after a stroke;
movement problems;
disturbed balance;
•excess weight.

People who suffer from osteoporosis and are at risk of fractures also use Nordic walking as part of their therapy and rehabilitation.

Benefits of classes, reviews

Thanks to the simulator, you can work out the muscles of the whole body, while it puts minimal load on the joints and spine, promoting its even and safe distribution.

Training on a steppe that imitates Nordic walking brings the following health benefits:

Normalization of pressure.
Reducing the risk of heart failure.
Increasing lung volume and normalizing their functions.
Normalization of metabolic processes or blood flow.
Elimination of excess fat deposits.
Strengthening muscles, bones and joints.
Regulating cholesterol levels.
Strengthening the immune system.

How to exercise correctly on a simulator: expert advice

For effective practice, consider the following:

It is recommended to do a light warm-up first so that the muscles, joints and ligaments are prepared for the load.
To begin with, it is enough to exercise for 10-15 minutes, gradually increasing this time.
After a week of training, you can resort to interval training, in which 10-15 minutes of active exercise alternate with low-intensity exercise of the same duration.

After finishing your workout, do a few breathing exercises - this will help normalize your body’s functioning.

Step technique and rules for performing exercises

To make the exercises useful and effective, consider the step rules:

Legs need to be slightly bent at the knee joints.
The entire foot should touch the surface of the pedal. You can't do this with just your heels or toes.
The arms and legs must work in unison so that the movements resemble a skier's technique.
During exercise, it is important to breathe evenly, measuredly and deeply.

How to exercise on a stepper correctly to lose weight

Since the stepper is a cardio exercise machine, you can use it to lose weight. The following recommendations are useful for this:

The body begins to burn fat after about 40 minutes of cardio exercise. This must be taken into account when determining the duration of the workout.
You should exercise at least 2-3 times a week. Only with regularity can you achieve results.
The interval training noted above is useful in losing weight.
You can alternate exercises on the stepper with other types of activity.

Types of stepper simulators

Stepper simulators that imitate Nordic walking are divided into several types:

Simple steppers. They are usually quite large and take up a lot of space. Mandatory equipment includes handles to maintain balance and load on the upper body. The exercise machine can be used both for weight loss and for strengthening the body.

Mini steppers. There are no handles in them. The simulator consists only of a platform, which is driven by pedals. The devices are compact and suitable even for small spaces. They are simple and convenient, but provide the opportunity to effectively work out all muscles.

Stair steppers. Large machines that take up a lot of space. Therefore, they are usually used in gyms. They consist of steps that imitate a staircase.

Walking track. It can be mechanical and electromagnetic. In the first version, the simulator is driven by muscle strength, in the second it will be powered by the network.

The handles of the exercise machine load your back, abs and arms, and thanks to the non-slip material of the pedals, they provide excellent grip on your feet. Also, the Gambit “Nordic Walking” stepper simulator allows you to change the range of angles of movement and turns.

This helps regulate the intensity of the activity.

A more affordable option is a mini-simulator that imitates Nordic walking. It has no handles and is very compact and convenient. Some products have expanders included. The disadvantage of such models is their smaller rotation angle range, which makes them less effective than full-size options.

What to consider when purchasing

To correctly select a Nordic walking simulator, you need to take into account a number of criteria:

The weight of the person exercising. If you are overweight, you should choose a device that can support the weight. Usually the Nordic walking machine can easily withstand up to 120 kg, so this will not be a problem.
Price. Just because a machine is simple and inexpensive doesn't mean it won't be effective, but you may be missing out on certain features.
Room dimensions. For small apartments it is better to buy mini exercise machines. If space allows, you can buy a full-size multifunctional exercise machine.
The presence of handles or expanders. They help maintain balance and also work the upper body.

It is also worth focusing on the necessary training program. If you want to exercise seriously and your budget allows, it is better to choose a multifunctional device that allows you to select programs and adjust the load.

Do-it-yourself simulator: pros and cons

You can try making a Nordic walking simulator with your own hands. The advantage of this solution is that it is budget-friendly: you will have to spend significantly less than buying a stepper. However, it won't be easy. You can make only the simplest version of a stepper yourself, which will not have increased functionality.

If necessary, the board must be treated to increase strength. The outer parts are sanded.

The support must be made safe, so the upper and lower parts are treated with anti-slip material, fixed with nails or glue.

The exercise machine, which imitates Nordic walking, helps to maintain your figure and improves your health, while it is completely safe. You can also practice at home with this device. We suggest watching several videos about such simulators.

Source: //www.fitnessera.ru/skandinavskaya-xodba-ne-vyxodya-iz-doma-obzor-trenazherov-i-ix-vozmozhnostej.html

How to exercise correctly on a simulator: expert advice

For effective practice, consider the following:

It is recommended to do a light warm-up first so that the muscles, joints and ligaments are prepared for the load.
To begin with, it is enough to exercise for 10-15 minutes, gradually increasing this time.
After a week of training, you can resort to interval training, in which 10-15 minutes of active exercise alternate with low-intensity exercise of the same duration.

After finishing your workout, do a few breathing exercises - this will help normalize your body’s functioning.

How to walk correctly to lose weight?

First, let's outline some general recommendations:

the basic rule is a mandatory preliminary 10-minute warm-up;
increase the load gradually so as not to overstrain muscle tissue;
movement technique is fast steps, but with a smaller amplitude of movement and a very small load initially;
your legs should be slightly bent at the knees, rest on the pedals only with your entire foot;
make sure that the knee joints are not overloaded;
complete the workout with a mandatory 5 minutes. voluntary breathing exercises.

The Scandinavian exercise machine is an effective tool for losing weight, especially when used correctly:

Set yourself a goal and follow it no matter what.
You need to exercise daily, starting from 10-15 minutes and gradually reaching 50-60 minutes.
Use the levers on the stepper, and do not forget to simultaneously tense your arm muscles, imitating a skier.
Breathing should be smooth and deep.
Try interval training - this is alternating 15 minutes. heavy loads followed by smaller ones.
It is very nice to accompany the lessons with musical accompaniment.

It is impossible to come up with an ideal training formula for everyone. This is based on human physiology. Some are more athletic, which means they are resilient, others have recently suffered from the flu, often old injuries just take their toll, etc. Therefore, everyone’s training program will be individual in any case.

Step technique and rules for performing exercises

To make the exercises useful and effective, consider the step rules:

Legs need to be slightly bent at the knee joints.
The entire foot should touch the surface of the pedal. You can't do this with just your heels or toes.
The arms and legs must work in unison so that the movements resemble a skier's technique.
During exercise, it is important to breathe evenly, measuredly and deeply.

How to exercise on a stepper correctly to lose weight

Since the stepper is a cardio exercise machine, you can use it to lose weight. The following recommendations are useful for this:

The body begins to burn fat after about 40 minutes of cardio exercise. This must be taken into account when determining the duration of the workout.
You should exercise at least 2-3 times a week. Only with regularity can you achieve results.
The interval training noted above is useful in losing weight.
You can alternate exercises on a stepper for weight loss with other types of activity.

Types of stepper simulators

Stepper simulators that imitate Nordic walking are divided into several types:

Simple steppers. They are usually quite large and take up a lot of space. Mandatory equipment includes handles to maintain balance and load on the upper body. The exercise machine can be used both for weight loss and for strengthening the body.

Mini steppers. There are no handles in them. The simulator consists only of a platform, which is driven by pedals. The devices are compact and suitable even for small spaces. They are simple and convenient, but provide the opportunity to effectively work out all muscles.

Stair steppers. Large machines that take up a lot of space. Therefore, they are usually used in gyms. They consist of steps that imitate a staircase.

Walking track. It can be mechanical and electromagnetic. In the first version, the simulator is driven by muscle strength, in the second it will be powered by the network.

The clear leader is the GymBit simulator. It is equipped with a multifunctional complex with a display that allows you to adjust the load, monitor the distance covered and the number of calories burned. The handles of the exercise machine load your back, abs and arms, and thanks to the non-slip material of the pedals, they provide excellent grip on your feet. Also, the Gambit “Nordic Walking” stepper simulator allows you to change the range of angles of movement and turns. This helps regulate the intensity of the activity.

Useful information: how to choose an exercise machine for your home

What is Nordic walking?

Nordic Walking was originally one of the summer training regimes for Scandinavian skiers, helping to maintain their fitness before the onset of the winter season. Using ski poles while walking made it possible to train the upper shoulder girdle along with the leg muscles.

And in the nineties, this type of sports activity was patented and instructions were created by Mark Kantan.

Over time, this technique was included in physical therapy in order to improve the rehabilitation of patients. When doing this kind of walking, a person uses much more muscles - almost half as much as when running or cycling.

Also, due to physical and aerobic exercise, calorie consumption increases - twice as much as with running and cycling.

The main disadvantage of this sport when practicing outdoors is that there is a direct dependence on the weather, since rain, slush or snowfall seriously slow down movement.

To correct this situation, professionals have created a simulator - the Nordic Walking stepper, which will be discussed below.

What to consider when purchasing

To correctly select a Nordic walking simulator, you need to take into account a number of criteria:

The weight of the person exercising. If you are overweight, you should choose a device that can support the weight. Usually the Nordic walking machine can easily withstand up to 120 kg, so this will not be a problem.
Price. Just because a machine is simple and inexpensive doesn't mean it won't be effective, but you may be missing out on certain features.
Room dimensions. For small apartments it is better to buy mini exercise machines. If space allows, you can buy a full-size multifunctional exercise machine.
The presence of handles or expanders. They help maintain balance and also work the upper body.

Do-it-yourself simulator: pros and cons

You need to take a board approximately 1 meter long and 40 cm wide. If the athlete is overweight or tall, the size must be selected individually. The four sides and the surface in the form of a box with a height of about 20 cm are connected by a beam. If necessary, the board must be treated to increase strength. The outer parts are sanded. The support must be made safe, so the upper and lower parts are treated with anti-slip material, fixed with nails or glue.

Nordic walking simulator for home: types, several recommendations on exercise techniques

• steppers - classic large devices with handles that create stress on the back and arms;

• ministeppers - compact devices consisting of two pedals, equipped with handles for training the back, arms, and shoulder girdle.

2. According to the type of movements performed, simulators are grouped:

• classic model - simulates a regular climb up the stairs;

• balancing model – the athlete’s center of gravity shifts in different directions. Additional movements of the arms and body are allowed, increasing the load on the muscles;

• rotating model - during movements the body turns, which increases the load on the back muscles.

3. According to functional features, simulators are grouped:

• mechanical model - uses the resistance of hydraulic cylinders. Each cylinder is compressed or unclenched by foot pressure;

• electromagnetic models - the magnetic resistance of the pedals is used. They are highly functional: measuring heart rate, distance, calories. Rarely used at home due to their large size and high cost.

4. According to the design of the pedals, simulators are grouped:

• with dependent stroke - both pedals are connected, so the same load on the legs is ensured;

• with independent travel —the resistance of each pedal is selected individually. This improves the quality of training.

Design features

The exercise machine combines a stepper to strengthen the leg muscles, as well as handles for Nordic walking.

The design is not very complicated, however, some of its features increase the effect of training.

1. The loads on the pedals and handles are adjusted independently of each other. This allows you to create different loads on different parts of the body.

2. Safety of classes is ensured by pads on the pedals.

3. Unlike other exercise machines, the pedals move rigidly not only vertically, but also twist and turn. In this way, the number of muscles involved increases.

4. The display shows some training results:

• duration of the lesson;

• number of steps;

• amount of calories burned.

Recommended practice technique

To use the simulator effectively, you need to choose a training technique and load with your instructor. After injuries or surgeries, loads are agreed upon by the attending physician.

General recommendations on practice techniques are not complicated:

• the load increases evenly and gradually;

• training begins with a ten-minute warm-up;

• exercises are performed with bent legs;

• feet lie firmly on the pedals. The load on the knee joints is controlled;

• to lose weight, perform intense exercises with a light load;

• the workout ends with a five-minute breathing exercise.

Recommended rules for losing weight

Numerous user reviews indicate the high effectiveness of the Nordic Walking simulator for weight loss, since the number of burned calories that form adipose tissue increases.

Following certain rules can improve the quality of your training.

1. The purpose of the training is selected in order to properly organize the training. For example, to lose weight you need to run for an hour every day. It has been proven that fat is burned only after half an hour of intense muscle movements.

2. While moving the handles, the arm muscles are sure to tense, simulating pushing off with ski poles. The effect of training is sharply reduced when the handles are used only to maintain balance.

3. The lesson begins at a calm pace, and then the loads gradually increase. They should not negatively affect the condition of the muscles.

4. Every fifteen minutes, alternate exercises with increased and decreased load.

So, if you follow the training technique on the Nordic Walking simulator, then the exercises give good results: the overall tone improves, health is restored, and the level of physical fitness increases.

This section contains important characteristics of the Nordic Walking simulator for home: types, several recommendations on exercise techniques.