The Ultimate Nordic Pole Walking Book

by Klaus Schwanbeck

Overview

Based on 400 scientific studies about Walking and Nordic Pole Walking, this book gives a deep, easy-to-read and comprehensive insight into the benefits of Nordic Pole Walking and Walking exercise. It teaches the correct Pole Walking technique and explains the body’s physiological adaptation to achieve your fitness and health goals with this easy to perform, low impact exercise. Detailed training plans from beginner to marathon level make it easy to achieve continuous success.

Product Details

ISBN-13:	9781841267708
Publisher:	Meyer & Meyer Sport
Publication date:	01/01/2012
Sold by:	Barnes & Noble
Format:	eBook
Pages:	184
File size:	47 MB
Note:	This product may take a few minutes to download.

About the Author

Dr. Klaus Schwanbeck is a graduate in sports science. After his career as a professional track & field coach he worked on developing nationwide health programs for 20 years.As founder of the German Health Preventive Network and for the German Olympic Sports Confederation, he educated and licensed instructors for multiple sports, therapists and physiciansin cooperation with different medical boards. Originated from Berlin, Germany, he launched Nordic Pole Walking with great success from Naples, FL and Toronto, Ontario across the United States and Canada as a highly beneficial health and fitness exercise for everyone.

Table of Contents

Acknowledgements 7
1 Nordic Pole Walking - The Fastest Growing Trend Sport 9
2 History of Nordic Pole Walking 13
3 Health Benefits at a Glance 15
3.1 Learn More about Health Benefits 16
4 The Nordic Pole Walking Technique 31
5 A Total Body Workout 44
6 Criteria to Buy the Right Equipment 64
6.1 The Nordic Poles 65
6.2 Criteria for Walking Shoes 69
6.3 Functional Apparel 70
6.4 Drink Belt / Fanny Pack 71
6.5 Additional Equipment 72
7 Weight Loss with Nordic Pole Walking 74
7.1 The BERLIN-Weight Loss Concept 86
7.2 Body Change in 3 Weeks 93
7.3 The 3 Golden Rules 94
7.4 Reduced Calorie Nutritional Food 95
7.5 3 Days of Therapeutic Fast 96
8 Improve Your Cardio Power 97
9 Prevent or Fight Diabetes 105
10 Prevent & Fight High Blood Pressure 112
11 Prevent & Fight Arthritis 116
12 Osteoporosis 119
13 Nordic Pole Walking for Healthy Veins 124
14 Stress Killer 127
15 A Great Tool to Change Your Lifestyle 130
16 Ten Session Nordic Pole Walking Program 137
16.1 Class 1 - Introduction & Technique 138
16.2 Class 2 - Cardiovascular & Optimizing Technique 145
16.3 Class 3 - NPW + Strengthening Neck & Shoulder 147
16.4 Class 4 - NPW + Strengthening Back 149
16.5 Class 5 - NPW + Strengthening Legs 151
16.6 Class 6 - NPW + 25% Enhanced Cardiovascular Training 152
16.7 Class 7 - NPW + Advanced Neck & Shoulder Strengthening 153
16.8 Class 8 - NPW + Advanced Strengthening of Back Muscles 155
16.9 Class 9 - NPW + Advanced Strengthening of Legs 156
16.10 Class 10 - NPW - 60 Minutes Continuous Fat Burning 157
17 Training Plans for Your Success 158
17.1 Fitness Activity Readiness Questionnaire160
17.2 Fitness Calculator - Check Your Fitness Level 161
17.3 Fitness Calculator Classification 162
17.4 How to Use the Basic Training Plans 163
17.5 Training Plan Basic Walker 168
17.6 Training Plan Improved Walker (up to 10K) 169
17.7 Training Plan Advanced Walker (up to Half Marathon) 170
17.8 Training Plan Performance Walker 171
17.9 Advice in Handling the Training Plan for Beginners/ Basic Walkers 172
17.10 Training Advice for Performance Walkers in Preparation for a NPW-Marathon 173
18 Most Frequently Asked Questions 174
19 Literature and Internet Sources 176 About the Author 180 Photo & Illustration Credits 181