learn Nordic Walking in Welwyn Garden City & St Albans

Heathley has been teaching Nordic Walking in Herts since 2004!

Nordic Walking (INFO & INWA techniques)

(inc. as preparation for Cross-country Skiing)

Nordic Walking is now emerging in popularity in the UK (but is an obsession on mainland Europe), and is developing into one of the most effective health and fitness exercises, second only to Cross-country Skiing. With quality instruction you will experience the very best of Nordic Walking by taking a lesson or course with Heathley. Instruction in the UK is changing, and Heathley - being one of the UK's first instructors, and Nordic Walking Head Coach (UK) - is at the forefront of the current evolving technique, range of equipment, and links to other Nordic Fitness exercises.

Official Supplier to UKNF:

Official Supplier to UKNF:

Nordic Walking is defined as fitness walking with specially designed poles and has been practiced for decades as dry land training for competitive Cross-country skiers. It evolved from an off-season ski-training activity known as ski walking, hill bounding or ski striding to become a way of exercising year-round. Compared to regular walking, Nordic Walking involves applying force to the poles with each stride. Nordic walkers use more of their entire body (with greater intensity) and receive fitness building stimulation not as present in normal walking for the chest, lats, triceps, biceps, shoulder, abdominals, spinal and other core muscles. In co-operation with physicians, sport scientists and other experts, Nordic Walking has been developed as fitness training for everyone.

As part of an introductory lesson or Beginner's course you will learn the basic techniques of Nordic Walking using a proven and structured teaching method (ALFA - 7 Steps), and feel the benefits the exercise has to offer. The ALFA technique majors on: Upright body, straight arms, flat poles and an adapted stride length. You'll also learn about, and focus on:

- Health and fitness benefits;

- Equipment and clothing;

- Range of movements (hands/feet/shoulders);

- Basic diagnonal stride technique;

- Uphill/Downhill techniques;

- Double poling variations - flat/uphill/downhill;

- Transitions;

- Tarmac surface technique;

- Games and strength exercises;

- Aerobic warm-ups and stretching.

Double Poling - great for toning the abdominal (stomach) muscles!

Nordic Walking technique - over 90% of muscles being used

Nordic Walking technique - Photo credit: INFO

Basic Diagonal Stride using alternate arms to legs

Long arms, shoulder rotation, upright posture and active hands and feet

Open hands to push down onto the pole using the shoulder and upper back muscles

Advanced Nordic Walking (and Nordic Ski Walking, for Cross-country Skiers, Athletes and 'sporty' Nordic Walkers)

Once you've acquired the basics of Nordic Walking develop your skills further by learning advanced techniques in a Nordic Walking Masterclass. As part of a Masterclass, you'll cover advanced techniques, including:

- Running/Striding/Bounding;

- High Skipping;

- Power Uphills;

- Power Downhills;

- Jump Stepping;

- Advanced Double Poling;

- Nordic Skiing Skating movements.

You'll also be introduced to Nordic Ski Walking - a different method to that of Nordic Walking, and used by experienced Cross-country Skiers to simulate closer the Classic skiing technique. The key differences are: Forward upper body lean; Bent elbow; Push-back to hips only; Reduced length stride; Use of longer poles.

Using a Heart Rate Monitor, you'll soon notice improvements in your fitness level. Contact Heathley to arrange a Masterclass tailored to your fitness needs. A 1.5 hour Masterclass is £20 p/p.

The advanced demonstration techniques (pictured) are original in the UK, based on the instruction method provided (ALFA 7-Steps).