Optimiser Course: Fine-tune your technique to achieve a better workout
In this course, you will fine-tune and optimise your Nordic Walking technique, so that you can turn every walk into a full-body workout and achieve increased fitness benefits. We will focus on step 6-10 of the INWA teaching method (see below).
Advanced walking technique (armswing with full extension of the pole, release of the pole at the end of the move)
Improved body dynamics (appropriate body-rotation, leaning forward, etc).
Safe and smooth uphill and downhill techniques (so that you can keep walking in a truly 'Nordic' way, and not resort to 'trekking' when you go up and downhill.
Create your own warmup/cool-down sequence - so that you can use it when you go on walks by yourself
Speed drills and agility
Each participant will receive feedback and individual advice on how to improve
Target group: This course is for you if
... you have done the Vitality Leap Foundation course (or a similar tuition course), got some walking routine, and now would like to improve your technique
... you used to be a rather experienced Nordic Walker, but you have let things slide a bit and need a refresher
Benefits of this course:
When you use these advanced methods of Nordic walking, you engage more muscles. This burns more calories and kick-starts your metabolism. It also opens your chest and boosts the circulation the whole way down your spine, bringing oxygen and nutrients to the discs and vertebrae.
Costs: £30, poles included. If you have done this course before, but like to repeat it as a refresher, you may re-take the course for £15 (depending on spaces available).
Next advanced courses (2 hours in one session)
Wednesday, 1 July, 9.30-11.30am
Please get in touch if you like to join an Optimiser course. We will set it up based on peoples schedules.
Meeting point: Studland Road/High Lane, Hanwell - see map
What we cover in the Optimiser Course: INWA Teaching Method; Step 6-10
Steps that were covered in the Foundation course:
Walk (Arm-leg coordination, rolling the feet)
Drag (Start working with the glove)
Place the Pole
Steps to be covered in the Optimiser course: 6. Extend fully
Push further behind you; Keep the tip of the pole in touch with the ground as long as possible
Push your hand past the pelvis – ultimately, you have a straight line from the shoulder to the tip of the pole. The pole is like a continuation of the arm – parallel to your back leg
7. Release actively
Release your grip and let go of the handle
Press the heel of your hand against the strap – and push off with your foot at the same time
8. Swing forward
Swing the pole forward clean and crisp, avoiding pole bouncing, dragging or double planting
Learn how to open and close your hand with the right timing
Keep your knuckles pointing down towards the ground
Reach forwards as if to make a low handshake
Create more forward momentum and increase your speed
Lean from your ankles, not your waist – keep your chest open
Integrate movement of the upper and lower body; allow your torso to gently rotate as you push the pole backwards.
Enables you to go faster, as you can extend/push your poles even harder.