Nordic Fitness in Welwyn Garden City, St Albans, Hertford, & Hemel

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Develop and perfect your technique with an Advanced Masterclass
(£20!)
(see below for content)

View demonstration pictures below including advanced techniques

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:
Gabel Nordic Walking Poles
Official Supplier to UKNF:
Leki Nordic Walking Poles

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!
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
Basic Diagonal Stride using alternate arms to legs

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

High Skipping
High Skipping

Spring Stepping
Spring Stepping

Uphill Power Jump Double Poling
Uphill Power Jump Double Poling

Nordic Ski Walking - technique used by Cross-country Skiers
Nordic Ski Walking - technique used by Cross-country Skiers

Good push back behind hips
Good push back behind hips

Uphill Power Nordic Walking
Uphill Power Nordic Walking

Explosive Jump Stepping
Explosive Jump Stepping

Step Striding
Step Striding

Dynamic Uphill Nordic Running
Dynamic Uphill Nordic Running

Nordic Cross-country Skating Simulation
Nordic Cross-country Skating Simulation

General Information
 
Instruction can be either a group or private introductory class or a 1 or 3 day course. Note: progession of Nordic Walking course content will be dependent upon an individual's abilities and level of fitness.
 
Included within instruction is the loan of ultra-lightweight Nordic Walking poles. Simply advise Heathley of your height (cm or feet/inches) and the right length poles will be made available for you. Alternatively, you may wish to use your own poles.
 
Clothing for Nordic Walking should be appropriate to weather conditions, but I recommend wearing soft but comfortable trainers, tracksuit top/bottoms or equivalent, a pair of thin gloves, and bring along a small bottle of water.
 
Instruction normally takes place on grass, as I believe this is the best surface to learn on. However, walking on tarmac/pavement is possible with the use of special rubber 'paws' attached to the bottom of the poles.
 
Nordic Walking is an ideal complement to Cross-country Skiing, or Nordic Blading, which provides for an alternative form of maintaining that Nordic spirit!

Instruction accredited by:
International Nordic Fitness Organisation

Instruction accredited by:
International Nordic Walking Association

Nordic Walking in Stevenage with UK Head Coach and National Ski Teacher.

The number of people who are interested in Nordic Fitness:

Copyright: Heathley Clarke

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