Urban Poling Nordic Walking Instructor Certification

TM/MC
Urban Poling Inc.
Urban Poling Nordic
Walking Instructor
Certification
Approved for CECs by AFLCA, BCRPA, canfitpro, CCAA,
MFC, OFC, OKA, SPRA (and CSEP, YMCA & YWCA upon request).
2011 Fall Edition
Urban Poling Contact Information
1. Mail, email and Internet:
Urban Poling Inc.
1833 Rufus Dr.
North Vancouver, BC V7J 3L8
Mandy Shintani and Graham Watts
604-990-7711, 416-653-0440 or 1-877-499-7999
Facebook: Urban Poling Inc.
Fax: 604-980-1085
[email protected]
[email protected]
www.urbanpoling.com
Please contact us, or your certification course instructor, if you have
questions, feedback, photos or stories to share. We love hearing from our
1,500+ certified instructors across the country!
2. Urban Poling private instructor website:
Certified Urban Poling instructors stay connected and up-to-date by
communicating through our private instructor website and Facebook.
For access:
First-time users: http://urbanpoling.com/trainers/?/register/Vepu03
then click on “register” and fill in your information.
Once registered, you can also log in at www.urbanpoling.com. In the bottom
right corner under “Certified Instructor Login,” click on the “more info” button.
On the instructor website you’ll find:
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wholesale shopping (purchase online with prices up to 43% off)
marketing ideas
teaching tips
winners of our Trailblazer and other awards
special instructor promotions on Urban Poling equipment and accessories
instructional videos
and more
3. Facebook
Find us at – www.facebook.com/UrbanPoling
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Copyright/Permission to Reproduce
All materials contained within this document are made available for non-commercial,
educational and/or personal use only. By printing or otherwise using or altering text
or images from Urban Poling Inc., the user agrees that they will limit their use to fair
dealing and will not violate Urban Poling Inc. or any other party’s proprietary rights.
Content from the document that is used in any way must retain any associated
copyright and must acknowledge its source. The source citation should include the
Urban Poling Inc. name or the company URL www.urbanpoling.com.
Copying or redistribution in any manner for commercial use, publication or
exploitation is strictly prohibited, regardless of the format. If you wish to reproduce
an image or any other content from this document or the Urban Poling Inc. website,
you must obtain permission to do so.
Contact Graham Watts at [email protected], 604-990-7711 or
1-877-499-7999 for further information.
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Table of Contents
About Urban Poling Inc.
4
Background Information
7
Research Findings - Overview
8
Who is Suitable/Not Suitable for Urban Poling Classes?
11
The Equipment
12
The Urban Poling Nordic Walking Technique
17
Additional Techniques
18
Teaching Methods
18
The Urban Poling Activator Rehabilitation Poles
20
The Activator Technique
21
Information for Community Centre & Fitness Club Proposals
22
Getting Started: Your 10-Step Marketing Plan
24
Promotion and Marketing Tracking Sheet
26
Pricing and Marketing Your Urban Poling Classes
27
Sample Demonstration Outline
29
Sample Press Release
31
Appendix A: PAR-Q
32
Appendix B: Participant Agreement and Release
33
Appendix C: Participant Handout
35
Appendix D: Ordering Urban Poling Equipment
37
Appendix E: Instructor Insurance
38
Appendix F: The Studies
39
Certification Quiz
48
Steps to Certification
49
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About Urban Poling Inc.
Vancouver-based Urban Poling Inc. is owned by business partners Mandy Shintani
and Graham Watts. Mandy, an occupational therapist, focuses on the education,
sales and strategic partnership aspects of the company. Graham, a marketing
specialist, handles the company’s marketing, project management and strategic
planning.
Urban Poling sells its poles and accessories to certified Urban Poling instructors, retail
stores, community centres, seniors’ residences, hospitals and fitness clubs across the
country. These organizations have all discovered that the Urban Poling vibrationminimizing and ergonomic strapless handle combined with the Urban Poling Nordic
walking (Exerstrider) method provides the safest and most effective Nordic walking
workout on the market.
Urban Poling has also developed the Activator, a pole designed specifically for older
adults and rehabilitation purposes.
Urban Poling also certifies instructors to teach Urban Poling and Activator classes,
provides product knowledge sessions for retailers and presents educational sessions
at schools, hospitals and conferences across the country. Urban Poling has emerged
as the leader in the promotion of Nordic walking and training of fitness and health
professionals in Canada.
Mandy Shintani, co-owner of Urban Poling Inc., is one of Canada’s
leading experts on the health benefits of Nordic walking. She
graduated with a Bachelor of Science degree in occupational therapy
and a Master's degree in gerontology.
Mandy has over 20 years experience as an occupational
therapist/rehabilitation consultant in hospitals and the community and was a director
of six private clinics.
Graham Watts is co-owner of Urban Poling Inc. Prior to starting Urban
Poling, Graham ran a consulting firm that provided internet marketing
and e-business services to clients like the Coca-Cola Company and
Labatt Brewing Company. He has also worked for the Campbell Soup
Company and E & J Gallo Winery.
Graham holds a Bachelor of Arts degree in management economics from the
University of Guelph. In 2000, he completed a postgraduate course of study in
internet marketing at UBC.
Barb Gormley is a personal trainer, health and fitness writer and an
Urban Poling master trainer. As Urban Poling’s director of education,
she oversees the company’s master trainers and produces the
company’s educational materials.
Barb has written numerous magazine articles on the benefits of Nordic walking and
represents the company at conferences, tradeshows and health fairs.
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Mandy’s Story: “How I Got Hooked on Poles”
After having my second child and hitting my forties, I was determined to get back
into shape. Like most of my friends, I promised myself that I’d jog when time
permitted. The truth is that while I was able to muster up the interest to jog, it only
lasted for a few weeks. Okay–a few days!
It wasn’t long until I recalled why I had stopped jogging – it’s a labourious and
sweaty affair. I also don’t think the high-impact aspect of the sport makes it a good
long term option for me. So I started looking for a better, more efficient and more
interesting way to keep in shape.
The Swedish connection
In 2003, my Swedish neighbour and I had an exchange that would change my life.
We were discussing methods of exercising, and the topic shifted to Sweden and its
particular exercising habits. Erin told me about Nordic walking, a sport that was
incredibly popular in her home country.
Poling was helping to get Swedish baby boomers and older adults into a regular
exercise routine while significantly improving their health and fitness. The sport
offered the convenience and enjoyment of regular walking with the additional
benefits of upper body strengthening.
According to Erin, its mass appeal was due to its simplicity and suitability for people
of all ages and fitness levels. I was still skeptical. Cross-country skiing without the
skis? I wasn't too sure. Was this just another gimmicky piece of exercise equipment?
But Swedes aren’t known for their lack of ingenuity, and I wasn’t going to back out
just because it was different. Erin lent me a pair of poles and quickly taught me the
technique.
Wow – I don’t think I’ve ever been more wrong about anything in my life. I
immediately noticed the difference between walking without poles and walking with
them. I could really feel the difference in my upper body. I felt the biggest impact in
my arms and, more importantly, in my core muscles. I felt stronger, taller and
healthier! And it was so easy to learn.
Discovering the full-body workout
It was encouraging to find a sport that gave me a challenging total-body workout
that didn’t leave me sweating profusely or short of breath. I remember Nordic
walking down my street that first week and thinking, “Finally, a sport that doesn’t
make feel like I’m abusing my body or working beyond my physical limits. I can do
this, and it’s fun!”
I wasn’t walking any faster than a brisk walk, yet I just felt better. Nordic walking
gave me more energy, and talking with my friends while poling was easier compared
to jogging.
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Starting the company
I quickly realized that introducing poling to Canada would be a tremendous way to
get people moving.
Not wanting to recreate the wheel, I spent about a year testing various brands and
styles of poles with people of different ages and fitness levels. I ultimately selected
the Exerstrider pole designed by American Tom Rutlin as the pole that my company
would distribute.
My research showed that fitness professionals and therapists found it to be the most
advanced in terms of performance, safety and comfort. With my background as an
occupational therapist and my research completed (it was part of my Masters degree
in gerontology), I felt ready to launch poling in Canada.
My longtime friend Graham Watts volunteered his time to build a website and later
came on board as a co-owner. He was also convinced that poling could become a
major fitness activity in Canada.
Over the years, my instincts have been proven right – people are passionate about
urban poling!
Urban Poling Inc. has been featured in dozens of media pieces including the Globe
and Mail, Canada AM, CBC’s Early Edition, Canadian Living, Zoomer, The Toronto
Star, Homemakers, Chatelaine, The Ottawa Citizen, The Calgary Herald and the St.
John’s Telegram.
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Background Information
What is urban poling (aka Nordic walking)?
Urban poling combines an upper body technique similar to cross country skiing with
the lower body technique of regular walking. The terms “Nordic walking” and “urban
poling” are interchangeable.
What is Urban Poling Inc.?
Urban Poling is the name of our company and how we have branded our poles and
walking technique. (Whenever possible, use “urban poling” to describe our particular
version of Nordic walking and “Urban Poling” when referring to the company.)
The history
1. In 1988, Tom Rutlin, the owner of Exerstrider Inc., pioneered the idea of
walking with fitness poles and developed the Exerstrider method of Nordic
walking.
2. A similar activity, later introduced as “pole walking,” was developed as a
summer training method for the Finnish cross-country skiing and winter
biathlon teams.
3. Nordic walking is extremely popular in the Scandinavian countries,
Switzerland and Germany and is quickly spreading throughout Europe and
North America.
4. There are approximately 7 million people worldwide who regularly Nordic
walk. (Nordic Walking: A Total Body Experience, 2006)
Why is it so popular?
1.
2.
3.
4.
5.
80 million Americans cite walking as their main form of exercise vs. 23 million
who prefer jogging (Shea, 2004).
The U.S. Surgeon General recommends “walking briskly” 3-5 x a week for 2030 minutes.
It is an easy, fun, low-impact and convenient way to increase the health
benefits of walking.
It is a simple and non-intimidating way to get inactive people moving.
It can be performed by people of all ages and almost all fitness levels.
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6. It can be practiced in any location (sidewalks, streets, parks, hiking trails,
etc.)
7. Poles improve balance and increase confidence during walking.
8. Using poles improves posture, strengthens the abdominals, spinal erectors
and latissimus dorsi, and increases lateral stability of the spine.
9. Poles ease hill climbing and provide stability when walking downhill.
10. Poling promotes a more normal gait pattern in terms of heel-toe stride and
more-even weight bearing compared to using a cane.
11. Poling lessens stress to hips, knees and ankles (weight shifts to the upper
body).
12. Urban poling uses 90% of the body’s muscles (source: German Nordic Fitness
Association) including the core muscles. Research shows that…
• the latissimus dorsi contract 900 times per mile. (Rutlin, 2004)
• the abdominal muscles contract 1,800 times per mile. (Rutlin, 2004)
Research Findings
Caloric expenditure
1. Nordic walking increases both energy expenditure and oxygen consumption
on average 20%, with some subjects as high as 46%. (Morse et al., 2001, Church
et al., 2002)
Oxygen consumption and heart rate
Significant increase in oxygen consumption, heart rate increase and
respiratory exchange ratio. (Rodgers et al., l995)
2. Increase in oxygen consumption 5-63%. (Church et al. 2002)
3. Heart rates were 5-12 and 5-17 bpm higher for moderate and vigorous Nordic
walkers compared to walkers not using poles. (Laukkanen, 1998, unpublished)
1.
Pain and range of motion (ROM)
1.
Pain symptoms in neck and back were reduced for more than half of a
research group, and the mobility of the cervical spine improved. (Finnish Helsinki
Polytechnic, 1999, cited in www.walkingabout.com)
2.
Nordic walking diminished neck and shoulder symptoms in office workers,
increasing mobility of the upper body and decreasing their subjective feeling
of pain. (Anttila et. al., 1999)
Psychological effects
A University of Wisconsin study showed significant improvement in mood and
reduction in fatigue for the group using poles compared to a group walking
without poles. (Stoughton, 1992, thesis)
Breast cancer surgery recovery
Using walking poles and resistance training compared to resistance training
alone for eight weeks significantly improved muscular endurance of the upper
body in breast cancer patients following surgery. (University of Northern Colorado,
Sprod, 2003)
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Biomechanical benefits
1. Walking poles enabled subjects to walk at a faster speed with reduced vertical
ground reaction forces, vertical knee joint reaction forces and supported
movement. (Wilson et al. 2001)
2. Participants improved stability, mobility and posture.
(Afman, Baker & Miersma, 2005, unpublished)
Stability and balance
1. A 2005 study done at a Santa Barbara retirement community suggested that
poling improved stability, mobility and posture for older adults. (Afman, Baker &
Miersma, 2005, unpublished)
2. A 2006 Texas Woman’s University study concluded that walking poles provided
increased gait stability at both preferred and fast speeds, mainly by increasing
Maximum Attainable Base of Stability. (Kwon et al., 2006, unpublished.
Gait Speed
A 2010 pilot study found that Nordic walking is 125% more effective than overground walking in improving gait speed in a rehabilitation population. Only the
Nordic walking group gait speed improvement reached statistical significance. (McGill
University School of Physical and Occupational Therapy)
Cardiac Rehab
A 2009 study found that the functional status of cardiac rehabilitation patients with
moderate to severe heart failure was 14% greater in those assigned to Nordic
walking than in those treated with usual cardiac rehabilitation care. The 12-week
study measured distance traveled in the 6-minute walk test. (University of Ottawa
Heart Institute, unpublished)
Fibromyalgia
A 2010 Swedish study (Mannerkorpi et al.) found that fibromyalgia patients who
Nordic walked twice a week for 15 weeks showed a significantly greater
improvement in the 6-minute walk test, a significantly larger decrease in exercise
heart rate and significantly improved scores on the Fibromyalgia Impact
Questionnaire Physical Function scale as compared with a low-impact walking group.
No changes noted for the pain scales or Fibromyalgia Impact Questionnaire total
(reported in Arthritis Research & Therapy, 2010).
For the latest research information, visit www.urbanpoling.com and click on
“How-to’s and then “Research.”
Canadian Research on Urban Poling Poles
1. A study at the University of Western Ontario (departments of Kinesiology and
Physiotherapy) is currently evaluating the effect of walking with Urban Poling
poles on knee joint loading in people with osteoarthritis.
2. A study at Wilfred Laurier University (Kinesiology department) investigated the
effectiveness of urban poling with residents of long term care
facilities. Participants’ balance, overall fitness, grip strength and self-perceived
health are being evaluated before and after an 8-week urban poling program.
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Who is Appropriate for Urban Poling?
•
Follow your profession’s guidelines to be sure you are working within your scope
of practice.
•
Participants with chronic conditions should discuss using Nordic walking poles
with their healthcare professionals.
Appropriate:
1. People interested in a convenient, lower-impact activity
2. Avid walkers looking for something different or a full-body workout
3. Walkers who don’t enjoy or don’t have time for traditional upper body resistance
training
4. People in weight loss programs
5. People with balance and gait difficulties
6. People recently recovered from lower body injuries
7. People who cross train
May be appropriate:
1. Chronic conditions in middle- to late-onset stages resulting in moderate to severe
balance and coordination problems (e.g., MS, Parkinson’s, etc.)
2. Visual neglect caused by strokes
3. Cognitive limitations effecting judgment and insight
4. Visual limitations
5. Cardiac rehab clients
Note: One-on-one urban poling may be possible. Consult with the individual’s
physician or rehab professional.
Not appropriate:
1. Acute stages of frozen shoulder and tennis elbow
2. Early stages of hip and knee replacements (walker or crutches may be more
appropriate; walking poles are not designed for moderate to maximum weightbearing)
3. Severe rheumatoid arthritis or osteoarthritis in the finger joints affecting ability to
grip the handle
4. Severe acute cardiopulmonary conditions
5. People who use walkers or two canes should only use walking poles under the
direction of a physiotherapist, occupational therapist or trained rehabilitation
personnel.
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The Equipment: Urban Poling Poles
1. The large ergonomic handle is designed for comfort, safety and core
strengthening.
2. The handle is beneficial for people with arthritis and those at risk for
repetitive strain injuries.
3. The strapless system was selected for safety; users are not constrained by or
tied to their poles in the event of a fall. Hands are free to stabilize or break a
fall.
4. Fitness professionals and physiotherapists agree that the Urban Poling
strapless handle reduces injuries.
A study conducted on the standard European Nordic walking pole suggests
that Nordic walking is a very safe form of exercise. However, the most
common form of injury occurs when users fall while they are strapped into
their poles; they hold on until the very last moment before the hand hits the
ground. Landing on the handle can force the thumb into abduction and
extension. (Source: “Nordic Pole Walking Injuries,” K. Knobloch Sept. 20,
2006, U.S. National Library of Medicine)
European Strap System
The strap causes the most common form of Nordic walking injury.
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What Makes Urban Poling Poles Unique
1. The ergonomic handle has a shock absorption feature to minimize
vibrations to the wrist, elbow and shoulder joints.
2. The handle doesn’t require the user to grip tightly; it positions the hand and
wrist in a neutral and functional position.
3. There is a Right and Left handle designation.
4. The wide base of the handle provides core strengthening when the outside
edge of the hand applies pressure to it.
5. The boot tips provide traction and shock absorption. The boot tips face
backwards to provide a propelling-forward motion.
Note: Boot tips should be changed about every 10-12
months for regular users or when the tread appears
worn and no longer provides traction. If the boot tips
are wearing down faster than usual, the user may be
landing the poles too aggressively or dragging instead
of planting them.
6. The ferrule dampens vibrations as they travel up the
pole reducing stress to the joints; it also provides a quiet operation (Note:
Poles with poor quality ferrules cause the two portions of the pole to vibrate
creating an annoying rattling noise with each landing.)
7. The carbide tip, under the boot tip, offers improved traction on snow, grass,
sand, gravel and trails.
8. Urban Poling poles are telescoping. The length can be adjusted for easy
transportation, easy storage, snowshoeing, in-line skating, etc. (They can be
adjusted for use by people from 4’ 2” to 6’ 2”.)
9. The trekking basket attachments (standard on the Adventure Series; can
be purchased for use on other Urban Poling poles) help keep the poles from
sinking into loose rocks and deep mud. The snow basket attachments
(standard on the Adventure Series; can be purchased for use on other Urban
Poling poles) keep the poles on top of the snow while snowshoeing and skiing.
10. Urban Poling carrying bags are available to protect poles while in storage
and in transit and make carrying the poles very easy.
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Nordic Walking Pole Comparison
Urban Poling Brand Poles
•
Other Nordic Walking/Fitness Walking
Poles
Strapless handle
All walking poles for fitness except Urban
Poling Nordic walking poles (and
Exerstrider poles in the U.S.) have wrist
straps.
A study by Knobloch (2006), found that
walking poles are safe, but the greatest
cause of injury is related to the strap.
•
Ergonomic handle
Weight bearing occurs on the
base of the handle with the
wrist in a functional and neutral
position.
•
Most Nordic walking poles have a thin
handle, and force is placed on the strap
and wrist.
Highly-effective locking system
The Activator poles have a
button-lock system and an
even higher weight bearing
capacity than the turning-lock
system.
Poor-quality locking systems on poorly
designed poles will cause the poles to
collapse during use.
Turning-lock system can be difficult for
those with arthritic fingers.
• Boot tips
High quality rubber boot tips
reduce vibrations and provide
excellent traction.
Beware of plastic, very small and low
quality rubber tips that wear quickly.
The Activator’s bell-shaped tips
provide additional stability and
balance.
•
Vibration reduction
3 features (ergonomic handle,
ferrule and boot tip) reduce
vibrations.
•
Some poles have vibration reducing
features.
Telescoping shaft
Allows for multiple users, can
be lengthened for extended
downhill walking and are easier
for travel.
One-piece, fixed-length poles don’t allow
for multiple users, but no risk of locking
system slipping.
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Urban Poling Pole Descriptions and Retail Pricing
Urban Poling
Series 300
Urban Poling
4Life
Fitness Edition
Limited Edition
Urban Poling
Adventure
Edition
All Seasons All
Reasons
Urban Poling
Activator
Professional
Edition
Series 300
4LIFE
Adventure
Activator
ergonomic handle
ergonomic handle
ergonomic handle
ergonomic handle
blue
hot pink
blue & burgundy
3 anti-vibration
features
3 anti-vibration
features
multi-colour
outdoor scene
3 anti-vibration
features
carbide steel tip
carbide steel tip
carbide steel tip
carbide steel tip
boot-shaped tip
telescoping, 2sections
boot-shaped tip
telescoping, 2 or 3sections (Fall 2011)
5% of sales to Right
To Play
bell-shaped tip
telescoping 2sections
optional:
trekking & snow
baskets
boot-shaped tip
telescoping, 2sections
5% of sales to breast
cancer research
optional:
trekking & snow
baskets
trekking & snow
baskets
optional:
trekking &
baskets
$99.99
$99.99
$114.99
$89.99 -99.99
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button-lock
system
higher weightbearing capacity
snow
For more detailed views of our poles and to see new products, visit
www.urbanpoling.com.
Accessories and Retail Pricing
replacement tips
bell-shaped tips
carrying bag
trekking baskets
snow baskets
$17.99
$17.99
$14.99
$9.99
$9.99
Protect your poles
and look great
Upgrade your
poles for hiking
Upgrade your poles
for snowshoeing
Flexes on contact for For use with the
Activators
a soft landing
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Adjusting the Poles
1. Position the pole horizontally. Place one hand on the handle end and one hand
near the bottom of the pole. Pull out the bottom section of the pole. If the
pole doesn’t lengthen, unlock the bottom section according to the
“lock/unlock” arrows at the bottom of the pole.
2. Keep your hands off of the ferrule! It is carefully designed and sized
to absorb vibrations and dampen noise. Trying to turn it could
damage your pole.
3. Lengthen the pole until you see heights printed on the lower portion. If you
are a beginner, adjust the poles to 2 inches below your height. (For example,
if you are 5’4”, set the poles at 5’2”.) After a few poling sessions, try
lengthening the poles to your full height. Use whichever pole length feels
most comfortable – 2 inches below your height or your full height.
4. To tighten the pole, lock the pole in place according to the “lock/unlock”
arrows at the bottom of the pole.
5. If the pole has been turned in the wrong direction, it will take many rotations
to lock it. Be patient!
6. Position the boot tips so that when you hold the handles the boot tips point
backwards. (It should look like the boots are walking in the opposite direction
that you will be walking.)
7. Tighten your poles each time before using them.
8. If using the poles in temperatures below zero, place the poles outside
for 10-15 minutes so they can adjust to the temperature. Then lock
them at the desired height.
9. Trick: The poles have an excellent locking system, but new poles may be
tight to unlock the first time. Try this: Flip the pole upside down and hold the
handle tightly between your feet. Then, using two hands, turn the bottom
section sharply in the direction of “unlock.”
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The Urban Poling Nordic Walking Technique
(based on the Exerstrider Nordic walking method)
Pre-class pointers
1. Hold your poles with an “easy” grip. Wrap your fingers all the way around
the handle, but don’t grip the handle tightly.
2. Keep your arms straight; let them swing at your sides like two long
pendulums.
3. Keep the boot tips behind you at all times. (If you look down as you’re
walking, you shouldn’t be able to see them.)
4. Lift your ribcage up and away from your lower body to engage the
abdominal and core muscles. Relax your shoulders.
INSTRUCTOR TIP: Create an acronym to help yourself remember these four
pointers. For example: GST (grip, straight arms, boot tips….)
Step 1 - Hold the centre of each pole so they’re parallel to the ground. Walk and
swing your arms as you would normally when walking. Notice that when your right
arm swings forward, your left leg steps forward. A second approach is to put your
poles aside and walk a short distance slightly exaggerating the arm swing.
Step 2 – Hold your poles by the handles. (Be sure the Left and Right poles are in the
appropriate hands and that the boot tips are pointing backwards; never place your
thumb on top of the handle!) Drag the poles on the ground behind you practicing the
same small arm swing as in Step 1.
Start with just a small swing. (Some users find it complicated to drag and swing the
poles. Have these people skip ahead to Step 3.) Be sure the boot tips stay well
behind you at all times.
Step 3 – Continue dragging the poles and swing your front arm higher until it is in a
“handshake” position. As the arm lowers, let it return beside the thigh and even
slightly behind it. Lengthen your stride to match your larger arm swing.
What should naturally happen at this point is a very small lifting and lowering of the
boot tips off the ground (versus dragging). Lift and plant the poles firmly but gently;
don’t slam them into the ground!
Step 4 – Press the outside edge of your hand onto the base of the handle (keeping
the arms straight). Feel your upper body and core muscles contract and your body
being propelled forward by the poles.
Remember that keeping your elbows as straight as possible results in greater core
strengthening!
Visit www.urbanpoling.com to watch videos on the technique.
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1.
Going uphill: Keep your poles more upright and in front of you. Lean forward
slightly, and use the poles to push you up the hill. If necessary, bend your
elbows, but remember to transition back to the straight arm technique at the
top of the hill
2.
Going downhill: Keep your poles upright and in front and out to the side
slightly. Bend your knees and elbows, and slow down your momentum. For long
descents, it may be helpful to lengthen the poles. For less-steep slopes
minimize pressure on the base of the handles, or drag your poles behind you.
3.
Trails, gravel, sand, etc.: Take off the boot tips and use the carbide steel tips
for additional traction and stability.
4.
Rain and snow: Try removing the boot tips for slippery conditions. However,
poling in icy conditions is not recommended! (Your poles may have traction but
your shoes or boots may not.) Use the basket attachments for snowshoeing.
5.
Double poling: Use the standard rhythm and technique, but swing both arms
forward at the same time planting the boot tips under the handles. Then press
the handles forward and down keeping the arms straight, and walk through
your poles. Push on the base of the handles, and feel your hands and arms
extend past your thighs and behind the body.
6.
Jogging: Use the Urban Poling Nordic walking technique while jogging. (This
technique is optional; not all instructors will want to teach this to their classes.)
Common Errors
1. Walking with the right arm and right leg in unison.
2. Not keeping the arms straight.
3. Dragging the poles (once past the learning stage).
4. “Tip toeing” the poles (keeping the poles vertical in front vs. angled behind the
body).
5. Gripping the handles tightly. (Participants may complain of sweaty palms or
blisters.)
6. Taking two steps for every arm swing.
7. Applying more resistance with the dominant hand. (Participants may complain of
blisters on the dominant hand or pain/fatigue in the dominant arm. The boot tip
of the dominant arm may wear down more quickly.)
Note: Although perfect technique is ideal, as long as participants are enjoying
themselves and feeling some success, instructors can be a little flexible. Otherwise,
participants may feel discouraged and lose interest.
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Teaching Methods
1. Handshake (“Swing your arm up as if you were giving a handshake.”)
2. Demonstration (“Watch me.”)
3. When participants lose the technique or rhythm, tell them to “keep walking, but
drag your poles and keep your arms still at your sides.” Then, start teaching from
Step 2.
4. To correct bent elbows, place two fingers on the participant’s elbow and push the
arm forward (with the right amount of pressure, the elbow will extend) to the
handshake position (then follow it back to the side of the thigh) a few times.
5. Marching to music (“Imagine you’re a soldier marching to music…left, right, 1,
2…”)
6. The “quick start” (start with your right arm and left foot forward, then push off.)
7. To practice the straight arm technique: Have participants stand still and swing
their arms forward and backward like long pendulums (with or without poles).
8. To understand the connection between pressing on the base of the handle and
activating the core: Have participants hold one pole with a long straight arm in
the handshake position and the boot tip behind the body. Press the shoulder
down and lift the ribcage up, and press the outside edge of the hand onto the
base of the handle. Use the other hand to touch the abs, lats and back muscles
to feel the muscles contracting.
9. The train method: In pairs, the instructor (without poles) stands behind the
participant and holds the participant’s poles (near the boot tips). Begin walking
with the instructor taking charge of moving the participant’s arms with the proper
technique and timing.
10. After giving lots of instruction and feedback, give participants time to practice on
their own without your input or feedback.
Increasing the Workout Intensity
Most urban poling sessions tend to be 6-12 weeks. Keep your participants challenged
(and coming back for more sessions) by gradually increasing the intensity/speed and
distance walked. Here’s how:
1. Increase the speed by pressing harder on the base of the handles (this speeds up
the arms which in turn speeds up the legs).
2. Include hill climbing.
3. Challenge participants to walk a regular route in less time.
4. Include double poling intervals.
5. Add urban poling jogging intervals.
19
Urban Poling Activator Rehabilitation Poles
Activator poles are ideal for adults with poor balance and stability. The poles were
designed in consultation with occupational therapists and physiotherapists who work
with older adults, individuals with chronic conditions and rehabilitation patients.
To use the Activator poles one-on-one or in a small group setting, you should be a
physiotherapist, occupational therapist or a fitness professional with older adult
fitness credentials and experienc e .
People with arthritis (and who have difficulty twisting the standard locking system)
and people with generalized hip, knee or ankle pain are often more comfortable and
safer using the Activator poles (versus standard Nordic walking poles).
Individuals who may benefit from using the Activator poles
1. Post-hip/post-knee surgery patients and people with lower body injuries (past the
acute stage). Note: Urban Poling poles are not meant for full weight-bearing.
2. People in mild to moderate stages of certain neurological conditions (e.g.,
Parkinson’s disease, MS, stroke, etc.).
3. Frail older or inactive adults, people with stability and balance issues.
4. People who require gait retraining.
Unique features of the Activator poles
1. The ergonomic handle is the same as on Urban Poling Nordic walking poles.
2. The button-lock system is easier for weak hands and arthritic fingers to use
than the turning-lock system and helps ensure that the poles are securely in
locked into position.
3. The bell-shaped tip provides greater stability and allows for greater weight
bearing than the traditional Nordic walking boot tip.
Use the Activator for participants with these issues
1.
2.
3.
4.
5.
limited grip strength
obese
poor balance
chronic condition that will progress affecting balance and stability
condition that benefits from weight bearing on the poles
20
The Urban Poling Course for Rehabilitation & Wellness
Professionals
This course is available live, online and through teleconferenc e . Cost is $229.99 and
includes a pair of Activator poles.
For more information, visit the www.Activatorpoles.com (find the link at
www.urbanpoling.com) or contact Mandy Shintani at [email protected].
The Activator Technique
Step 1 - Place the Right and Left poles in the right and left hands.
Step 2 - Stand tall with your poles, placing your elbows at your sides and at a 90degree angle. Ensure the poles are always completely upright. Keep the elbows bent
the entire time you are walking.
Step 3 - Step forward with the poles and walk in the same manner as regular
walking: swing your right arm forward (with your elbow bent at 90 degrees) as your
left foot steps forward. Keep the poles in front of the body at all times. Be sure that
the upper arms move forward and backward like pendulums.
Step 4 - Don’t grip the handles tightly. Instead, press down on the base of the
handles to intensify the workout and to increase your stability and balance.
See www.urbanpoling.com for videos of this technique.
21
Information for Community Centre and Fitness Club
Program Proposals
Use these suggestions to help create your proposal:
Suitability of Program
Urban poling is suitable for people of all ages and fitness levels. However,
participants should be able to walk comfortably for 45 minutes. Participants will be
asked to complete a Physical Activity Readiness Questionnaire (PAR-Q) (see
Appendix A) upon registration and prior to the start of the program. These forms
should be given to the instructor prior to the start of the course.
Waivers
The Urban Poling clinic takes place outdoors and therefore participants should sign
an outdoor waiver (see Appendix B). Participants are responsible for completing the
waiver; these forms should be kept on file.
Location of Walks
Participants should meet at the designated area at least five minutes before the start
of the session to ensure a timely start. The route can be changed each week;
providing a map and route information is suggested. This gives participants a chance
to walk the route on their own at other times during the week.
Walking Themes
Use your imagination to come up with walking themes. Here are some ideas:
a) Garden walks: Walk to new garden each week.
b) Coffee shop or tea gatherings: Pick a coffee or tea shop at which to end
your walks; take time to socialize afterwards.
c) Walk-and-talk book club: pick a book and discuss it as you walk.
Length of Walks
The length of each walk is typically 30 to 75 minutes. Approximately 15 minutes of
this time can be spent on warm-up, cool-down stretching and education.
Instructor(s)
The recommended ratio is one instructor for every 10 participants. This may change
depending on the group’s fitness level. More instructors will be necessary if the group
is frail older adults. Classes can be increased to 15-20 people when instructors are
experienced and when participants are healthy and active.
Test Session
At the first class, test the abilities of your participants.
There are several options if your class has individuals who have difficulty keeping up
with the rest of the group:
1. See if the individual can spend time between classes getting in better shape
to keep up with the class.
2. Keep your route in a circle format so the group members don’t get too far
apart from each other.
3. Ask if the more proficient polers can take turns walking with slower polers.
22
First Aid
Instructors should carry a first aid kit, money for a taxi and a cell phone in case of
emergency. They should also carry emergency contact information with them.
Safety Issues
Ensure polers always walk in single file and with adequate space between themselves
so they don’t create tripping hazards with their poles.
Clothing
Instructors should wear bright or reflective clothing during early morning and
evening hours for high visibility when crossing streets.
Water
Always carry more water than you would for regular walking.
Weather
You may decide to run the program rain or shine. (Keep in mind that many people
will not want to walk in the rain because of the slippery surface.) You could make
this decision based on your group and simply ask them if they prefer to walk only in
good weather. Be prepared to have a cut-off date for the program regardless of the
weather, or your 6-week program could turn into 10 weeks.
Registration
Encourage participants to register for an entire session to promote adherence to the
program. You may want to offer a drop-in rate, but you will be teaching the
technique to newcomers and spending less time with the more experienced polers in
the group. Consider a second instructor for the new people and separate the groups.
Poles
Urban poling instructors can purchase equipment at prices up to 43% off. Instructors
are responsible for the equipment and for keeping inventory. Check to ensure poles
have not been damaged and are securely locked into place for participants.
Grants
Non-profit organizations should contact Mandy for information.
Paying Instructors
Expect to pay or be paid a rate similar to other group exercise instructors.
Cost for Participants
The cost of the program will depend on several factors:
1. Instructor teaching fee
2. Number of expected participants
3. Whether you will have pre-registration only or allow drop-ins
4. Length of the program
23
Getting Started: Your 10-Step Marketing Plan
Step 1 Complete the Urban Poling Certification Course Level 1. Here you’ll
learn proper Urban Poling technique and how to teach others.
Step 2 Complete the Urban Poling Certification Course Level 1 Practicum.
Polish your personal poling technique and build confidence through practice teaching.
Step 3 Visit and register on the Urban Poling Private Instructor Website
(http://urbanpoling.com/trainers/?/register/Vepu03). This website links you to our
national network of 1,500+ Urban Poling instructors. You’ll also find marketing ideas,
resources, video, photos, fun quizzes, etc., to help you build your knowledge and
business.
Step 4 Order demo poles from Urban Poling (order form at end of manual).
Many instructors like to have at least 10 pairs of poles to loan to new class
participants and for demos and special events. You can sell or rent these poles, or
take (prepaid) orders from participants and order more poles. You can make a
significant profit by selling poles. Consider offering a special rate for participants who
purchase a classes and poles package from you.
Step 5 Advertise on the Urban Poling website (www.urbanpoling.com). Over
2,000 consumers visit the Urban Poling website each month, many of them looking
for classes in their town or city. Visit the “Classes” tab on the website to see what
information is required from you. Then send it to [email protected]. There is
no charge for this service; it is for certified Urban Poling instructors who have placed
at least one equipment order only.
Step 6 Order Urban Poling business cards
Business cards are an inexpensive way to promote your business (try retailers like
Staples). Use your master trainer’s card as an example and download the Urban
Poling logo from the instructor website.
Step 7 Carry your business cards with you – always! Be prepared when people
ask you about your classes and how they can join in. Stash cards in all your jacket
pockets, and store cards near your poles so you can grab some each time you grab
your poles.
Step 8 Send a press release to your local newspaper (see sample in this
manual). Tell your local media about the benefits of urban poling, dates for
upcoming classes and/or events, and how you will be helping to improve your
community’s health and fitness. To save time, visit
www.canadaone.com/promote/newsrelease4.html for an automatic “press release
generator.” Key in the information it requests, and this free program instantly
creates a professionally-formatted document for you.
Step 9 Schedule a series of classes. Offer a free demo. (People often hesitate to
commit to series of classes before they understand the activity.) Make it about 30
minutes long and give people a taste of what the weekly classes will be like – not an
actual walk! Pole back and forth on the front lawn of your facility to intrigue
passersby, and keep it simple. (There’s more information about demos in our
24
marketing teleseminar course Profiting from Urban Poling: How to design, market
and lead a money-making urban poling program.)
Step 10 Post and distribute flyers about your classes (see Instructor Website for
samples and professional photos). Email flyers to your friends, clients and other
contacts.
25
Promotion and Marketing Tracking Sheet
Use this template to track your marketing contacts.
Places to
approach
Your own
workplace or
neighbourhood
Programmer/Manager
Date
Community
Centres
Seniors
Centres
Walking/
Running
Retailers
Hiking/Walking
Groups
Corporations
Weight Loss
Programs
26
Priority
Outcome
Pricing and Marketing Your Urban Poling Classes
Determine the price of your classes
What you charge for your classes depends on many factors. If you’re not sure what
to charge, start by determining the cost of a typical group exercise class in your city
or town. Then consider the following facts, and increase or decrease that amount:
1.
2.
3.
4.
5.
6.
7.
Nordic walking is very trendy, and people are keen to try it.
You will be providing the poles for participants. Or…
Participants will need to buy poles to participate.
You will make a profit if people buy poles from you.
Older adults (if they are your market) can be very price sensitive.
People in posh neighbourhoods will be willing to pay more and vice versa.
Some people will not understand why they need to pay for “just walking.” (Give
them value by continually providing feedback, tips, new walking routes, a few
minutes of core conditioning pre- or post-walk, social interaction, etc.)
8. Offering a drop-in fee can draw people who aren’t available for an entire session.
(Consider asking them to arrive a few minutes early for a quick lesson.) But it
can also decrease your overall revenues if they get busy and don’t attend
regularly.
9. Encouraging participants to pay for an entire session (versus dropping in)
encourages attendance and boosts your revenues.
10. Do the math:
• You could charge $135 for an 11-week course/about $12 per class. If 10
people register ($1,350), 5 people buy poles ($150 profit) and you pay
$150 in advertising, you’ll clear $123 per class.
• You could charge $59 for a 6-week course/about $10 per class. If 7 people
register ($413), and they all buy poles ($210 profit) and your advertising is
free, you’ll make about $69 per class.
• You could charge $39 for a 10-week course/about $4 per class. If 5 people
register and 3 buy poles ($90 profit) and your advertising is free, you’ll
make about $29 per class.
Selling Urban Poling Poles and Accessories
One of the best ways to increase your income is to sell Urban Poling products to your
class participants and other people interested in poling. Our experience shows that
people appreciate the option of borrowing or renting poles from the instructor for
their first class or two. But shortly afterward, almost all regular participants want to
own their own pair of poles. Having their own poles gives them the ability to pole on
days that they don’t attend your classes, to take them on holidays and to show them
to their friends.
Because certified instructors can order poles in bulk at discounted prices, it’s a
win/win for everyone: your participants are excited to have their own poles and you
are rewarded with bonus revenue.
Selling tips
1. Inform people (in email correspondence and/or at the first class) that you have
poles available for sale! Otherwise they may shop elsewhere not realizing that
they can conveniently purchase them from you.
2. Always carry a few pairs of poles and a receipt book in your car. You never know
when someone may want to buy.
27
3. Have a few carrying bags and extra boot tips on hand too. Show people how
handy the carrying bag is and let them know that they will eventually need to
replace their boot tips.
Important sales information
In the retail world, it’s important to sell at the suggested retail price. If you undercut
other retailers selling Urban Poling products in your area, they will be unhappy. If,
however, you would like to offer your participants special pricing, that’s fine as long
as you present the offer as a package deal. For example, you could...
•
•
•
•
Offer a classes-and-poles package (participants have option of a series of classes
for $49 or a series of classes and poles for $129– save $20!).
Present everyone who registers for a series of classes with a coupon for $10 or
$20 off the purchase of a pair of poles.
Run a 90-minute clinic and refund the price of the clinic if people buy a pair of
poles.
Provide a free carrying bag or extra pair of boot tips with every purchase of
poles.
Online special offers
Urban Poling occasionally offers time-limited specials on its consumer website. For
example, consumers who buy poles may receive a $10 discount when purchasing
online. The purpose of any special offer is to create extra interest at a particular time
of the year. These promotions often to fit with a magazine promotion, but are offered
mostly to increase traffic and sales to both the Urban Poling website and Urban
Poling instructors.
You are not obligated to match this special pricing. Use your best judgement to
decide if offering regular pricing or matching the online special pricing works best for
you.
Attracting attention to your classes and events
Even the best classes need ongoing promotion. Organizing a special event (e.g., a
free introductory session at your facility or a demo at the local park) is good way to
attract attention. Here are some tips for making the most of your event:
1. Send out a press release or call your local newspaper. Newspapers love the
combination of reporting on new trends and promoting a community event.
2. Make it easy for the media by offering high-quality digital photos of smiling,
colourfully-dressed participants walking in a key location in your town or city.
3. Get a high profile person involved. Choose someone who matches your
demographic (not a senior if you’re going after young, fit 40-year-olds).
4. Offer discount coupons for your upcoming classes or a first-class-free coupon.
Where to hold your special events and classes
1. Start your classes in a somewhat high-traffic area. Let people see you and your
group with your poles; pique their interest.
2. Walking trails and large parks are ideal for urban poling; there are no stoplights
or traffic to slow your pace or break-up large groups, and most people prefer to
walk in nature rather than streets. On city streets, choose routes with interesting
architecture, beautiful shops, etc. Or choose a destination to walk to (e.g., a new
restaurant, public sculpture or building).
28
3.
Sample Demonstration Outline
Occasionally Urban Poling asks certified instructors to lead demonstrations at special
events or to offer a PK (“product knowledge”) session for retailers who sell Urban
Poling poles and products. Here is a suggested outline:
Introduce yourself briefly and thank participants for attending.
What is urban poling?
Urban poling (also called Nordic walking) is a combination of upper-body cross
country skiing and lower body walking.
What’s the history?
American Tom Rutlin started using fitness poles while walking in the 1980s. Later,
poling became very popular in Europe when Finns began using it as part of their
summer training program for their biathlon and cross country Olympic teams.
How I discovered urban poling and why I enjoy it.
Tell your story here!
The research
•
•
•
•
20-46% increase in caloric expenditure
Uses 90% of the body’s muscles
Studies show there’s less pressure on your lower extremity joints and that it
improves posture and stability
Many people find they can walk longer and faster with poles and that they’re
more motivated to keep to a walking program.
Why Urban Poling selected this design for its poles
•
•
•
•
•
•
•
•
•
trademarked ergonomic handle allows for an easy grip (ideal for those with
arthritis or who are at risk for injuries such as carpal tunnel syndrome)
shock absorption features reduce vibrations to the hand and wrists
minimal vibration and quiet operation due to the boot tips and locking system
greater core strengthening by placing resistance on the base of the handle rather
than gripping a slim handle
20 years of development; the poles are not modified ski poles!; the poles are not
just for older adults!
strapless system is safest
2-year warranty
instructional DVD explains the fundamentals of poling
5-star rating from www.walkingabout.com
Teach the technique
•
Teach a quick lesson
Thank the group for attending.
29
What to bring:
1.
2.
3.
4.
5.
6.
7.
poles (perhaps preset some at 5’3” and some at 5’6”)
nametag for yourself
business cards
sales forms
pens
a handout with your key points
sample articles
Note: You can view a podcast of a sample demonstration on the private Instructor
Website (login at www.urbanpoling.com).
30
Sample Press Release
FOR IMMEDIATE RELEASE
CHANGING THE WAY WE WALK
New Craze started with Town and Country Support Services
WINGHAM, ON – “We’ve never started a craze before, but that’s exactly what’s
happening now. People stop me in the street to tell me how much they love urban
poling,” says Cheryl Phillips, wellness supervisor with Town and Country Support
Services.
The trend towars healthy active aging and a demand for low-cost exercise activities
has created an upswing in walking for fitness. Now walkers have another option –
urban poling.
Also known as Nordic walking, urban poling is a full-body, joint-friendly activity that
exercises 90% of the body’s muscles. All that’s needed are specially designed
walking poles to begin exercising on neighbourhood streets and local trails.
”We’ve run free demos in eleven different towns within Huron County since April,
have completed over 12 four-week sessions since then and we’re still going strong,”
says VandenHeuvel, wellness coordinator with Town and Country Support Services
in Clinton. ”We attracted easily over 150 new people – people from their 40s to their
80s.”
“We can’t keep up with the demand for classes,” says volunteer instructor Carol
Phillips.
According to Mandy Shintani, an occupational therapist and co-director of
Vancouver-based Urban Poling Inc., “Urban poling is one of the most effective ways
to improve your posture, stability and balance. Research shows that it burns up to
46% more calories compared to regular walking. People with sore hips and knees
and arthritic joints love poling because it relieves joint stresses letting them walk
farther and faster.”
Urban poling classes start September 14 at Wescast Community Complex parking
lot, Wingham on Mondays & Wednesdays at 9:30 a.m.
CONTACT: Nadine VandenHeuvel, wellness coordinator, Town and Country Support
Services, 877-502-8277
ABOUT US: Town and Country Support Services is a not-for-profit agency providing
services to families in Huron and Perth Counties. We are committed to providing
quality services to enable or extend the ability of individuals to remain in their homes
and their communities.
[Note: Use the press release generator at
www.canadaone.com/promote/newsrelease4.html to quickly create your own press
releases.]
31
Appendix A
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)
The answers to the following questions identify those for whom physical activity
might be inappropriate and those who should seek medical advice prior to
commencing an exercise program.
Read the following questions. Write yes or no beside each question.
___
Has your doctor ever said that you have a heart condition and that you
should only do physical activity recommended by a doctor?
___
Do you feel pain in your chest when you do physical activity?
___
In the past month, have you had chest pain when you were not doing
physical activity?
___
Do you lose your balance because of dizziness or do you ever lose
consciousness?
___
Do you have a bone or joint problem that could be made worse by a change
in your physical activity?
___
Is your doctor currently prescribing drugs (for example, water pills) for your
blood pressure or heart condition
Do you know of any other reason why you should not participate in physical
activity?
I have read, understood and completed this questionnaire. Any questions I had were
answered to my full satisfaction.
_______________________________
Signature
_______________________________
Date
32
Appendix B
PARTICIPANT AGREEMENT, RELEASE AND ASSUMPTION OF RISK
Outdoor Walking
In consideration of the services of [your company name here], its agents, owners,
officers, volunteers, participants, employees, and all other persons or entities acting in
any capacity on its behalf, I hereby agree to release, indemnify, and discharge [your
company name here], on behalf of myself, my spouse, my children, my parents, my
heirs, assigns, personal representative and estate as follows:
1. I acknowledge that urban poling entails known and unanticipated risks that could
result in physical or emotional injury, paralysis, death, or damage to myself, to
property, or to third parties. I understand that such risks simply cannot be
eliminated without jeopardizing the essential qualities of the activity.
The risks include, among other things: the hazards of walking on uneven
terrain; slips and falls; the forces of nature, including lightning and rapid weather
changes; the risk of exposure to insect bites; the risk of cold including
hypothermia; my own physical condition, and the physical exertion associated with
this activity.
2. I expressly agree and promise to accept and assume all of the risks existing in this
activity. My participation in this activity is purely voluntary, and I elect to
participate in spite of the risks.
3. I hereby voluntarily release, forever discharge, and agree to indemnify and hold
harmless [your company name here] from any and all claims, demands, or causes
of action, which are in any way connected with my participation in this activity or
my use of [your company name here] equipment or facilities, including any such
claims which allege negligent acts or omissions of [your company name
here].
4. Should [your company name here] or anyone acting on its behalf, be required to
incur attorney's fees and costs to enforce this agreement, I agree to indemnify and
hold them harmless for all such fees and costs.
5. I certify that I have adequate insurance to cover any injury or damage I may cause
or suffer while participating, or else I agree to bear the costs of such injury or
damage myself. I further certify that I am willing to assume the risk of any medical
or physical condition I may have.
6. In the event that I file a lawsuit against [your company name here], I agree to do
so solely in the province of ________, and I further agree that the substantive law
of _________ shall apply in that action without regard to the conflict of law rules of
that province. I agree that if any portion of this agreement is found to be void or
unenforceable, the remaining document shall remain in full force and effect.
By signing this document, I acknowledge that if anyone is hurt or property is
damaged during my participation in this activity, I may be found by a court of
law to have waived my right to maintain a lawsuit against [your company name
here] on the basis of any claim from which I have released it herein.
33
I have had sufficient opportunity to read this entire document. I have read
and understood it, and I agree to be bound by its terms.
Signature of participant _________________________________________________
Print name ___________________________________________________________
Address _____________________________________________________________
____________________________________________________________________
Phone
Date ______________________________
34
Appendix C –Participant Handout
Proper Poling Technique
Urban poling is a fun and easy activity for people of all ages. As with any new
pursuit, you need to master the proper technique to become a proficient poler. Since
we’ve all mastered regular walking, all that’s left to learn is how to coordinate the
poles with our leg movements. It’s not uncommon for people to feel uncoordinated
at first. But with a little practice, walking with poles will become second nature.
To begin, start without the poles. Take a few steps and notice that your right arm
swings forward as your left foot steps forward. Now, exaggerate the arm movement
slightly by swinging your arms higher as you step.
Once you have mastered this, pick up your poles. With a pole in each hand, start
walking and dragging the poles behind you. Let your arms swing naturally with your
arms moving in rhythm with your legs.
Now you are ready to start working with the poles and incorporating the 3 P’s:
1. Plant
2. Push
3. Propel
Plant: As you swing your arm forward plant the
pole at a 45° angle; keep your arm straight.
Push: Now apply some pressure to the base of
the handle with the outside edge of your hand.
Propel: From the pushing phase you are ready to
propel yourself forward. Push down and step
forward; feel yourself being propelled by your
upper body.
Start slowly at first, and pay attention to your
technique. If you become confused, stop and
begin again. Remember, as with any new
endeavour, practice makes perfect and patience is
a virtue.
35
Important technique points to consider:
1.
Watch your posture. The poles actually assist with maintaining proper posture,
but you may find yourself leaning forward. Keep your spine erect, tummy tucked
in, eyes forward, chin tucked in and shoulders relaxed.
2.
Relax your grip. Keep your grip loose; exert pressure only press on the base of
the handle during the push phase.
3.
Watch your pace. As you get used to the technique, you may find yourself
walking faster than your arms can keep up. This will throw your technique off.
Only walk as fast as your arms can move.
4.
Plant with purpose. When planting your poles, ensure that you plant them,
rather than slamming them into the ground. Slamming the poles causes more
vibrations through the poles, and over the long term it may aggravate your
joints.
5.
Don’t “tip toe” the poles. This happens when you keep the tips of the poles too
far forward and land on just the tips of the boot tips. Go back to the swing phase
and practice keeping the boot tips behind you and planting your poles at 45°.
6.
Be aware of uncoordinated arm and leg movements. You may find yourself
planting the left pole as the left leg steps forward. This isn’t how we naturally
walk, but it can happen when we over-think the movement. Stop and start over
by dragging the poles and gradually ease into the proper technique.
7.
Have fun! The most important aspect of Nordic walking is to enjoy yourself.
Eventually the technique falls into place and you will feel more confident and
efficient.
36
Appendix D – Ordering Urban Poling Equipment
To order equipment online, log on to the Urban Poling private instructor site at
http://urbanpoling.com and click on “Wholesale Shopping.”
For new instructors, first click on “register” and complete the requested information.
Volume discounts of 33-43% are available for certified instructors for orders of 5 or
more pairs of poles (the discount increases at the 10-, the 20- and the 30-pole
levels). For orders of 50 poles or more, contact Urban Poling for special pricing.
An Urban Poling Registration & Pole Order form is included in this manual. You can
call in your order at 1-877-499-7999, fax your order form to 604-980-1085 or email
it to [email protected].
Note: It’s not a good idea to include your credit card number if you are sending in
your order via email. Instead you can phone in your first order and then ask that
Urban Poling keep your credit card information on file for future orders.
37
Appendix E - Urban Poling Instructor Insurance
If you currently have liability insurance as a group exercise instructor or personal
trainer, urban poling classes are typically considered a type of group exercise class
and training format.
We strongly suggest you obtain insurance for your classes and for retailing the poles.
1. Stevenson & Hunt
group insurance for canfitpro
members
38
1-877-734-8776
www.sthunt.com/canfitpro
Appendix F - The Studies
Walking for Rehabilitation and Chronic Disease Management
For certain medical conditions, such as myocardial infarction, neurological disorders
and traumatic injuries, exercise is important to help restore bodily functions. In
chronic conditions, such as arthritis and pain syndromes, moderate exercise helps
improve the physiological function of the heart, muscles, nervous system and joints.
Exercise can maintain and improve muscle strength and endurance, range of joint
movement and joint lubrication. In addition, through release of endorphins, exercise
may reduce arthritic and muscular pain. There is no clear evidence that exercise can
halt bone loss in postmenopausal women, but exercise that improves muscle
strength and balance may decrease the risk of falling that ultimately can result in
fractures.
According to the U.S. Surgeon General, moderate and regular exercise, such as
walking 3-5 times a week for 20 to 30 minutes, maintains and improves health
without increasing the risk of the musculoskeletal injuries sometimes associated with
more vigorous exercise forms, such as jogging and running.
Research support:
Church T. S., Earnest C. P., Morss G. M. (2002): Field testing of physiological responses associated with
Nordic Walking. Res Q Exerc Sport. 2002 Sep;73(3):296-300.
Jacobson B. H., Wright T., Dugan B. (2000): Load carriage energy expenditure with and without hiking
poles during inclined walking. Int J Sports Med. 2000 Jul;21(5):356-9.
Jordan A. N.; Olson T. P.; Earnest C. P.; Morss G. M.; Church T. S. (2001): Metabolic cost of high
intensity poling while Nordic walking versus normal walking. Medicine and Science in Sports and Exercise
33 (5 Supplement): p S86 May, 2001.
Knight C. A., Caldwell G. E. (2000): Muscular and metabolic costs of uphill backpacking: are hiking poles
beneficial? Med Sci Sports Exerc. 2000 Dec;32(12):2093-101.
Kuster M. S., Spalinger E., Blanksby B. A., Gachter A. (2000): Endurance sports after total knee
replacement: a biomechanical investigation. Med Sci Sports Exerc. 2000 Apr; 32(4):721-4.
Morss G. M.; Church T. S.; Earnest C. P.; Jordan A. N. (2001): Field test comparing the metabolic cost of
normal walking versus Nordic walking. Medicine and Science in Sports and Exercise 33 (5 Supplement): p
S23 May, 2001.
Porcari J. P., Hendrickson T. L., Walter P. R., Terry L., Walsko G. (1997): The physiological responses to
walking with and without Power Poles on treadmill exercise. Res Q Exerc Sport. 1997 Jun;68(2):161-6.
Walter, P. R. (1995): The acute physiological responses to walking with and without Power Poles in
patients with cardiac disease. Thesis (M.S.) University of Wisconsin, La Crosse.
Walter P. R., Porcari J. P., Brice G., Terry L. (1996): Acute responses to using walking poles in patients
with coronary artery disease. Cardiopulmonary Rehabilitation 1996 Jul-Aug;16(4):245-50.
Willson J.; Torry M. R.; Decker M. J.; Kernozek T.; Steadman J. R. (2001): Effects of walking poles on
lower extremity gait mechanics. Medicine and Science in Sports and Exercise 33 (1): p 142-147 January,
2001.
39
Additional Research
Scientific Evidence on Nordic Walking
This paper reviews 34 scientific articles published on Nordic Walking in years 19922005. Studies are classified according to the target group into four categories:
•
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Nordic Walking studies related to health and health-related fitness (done on
sedentary, on elderly individuals or in patients)
Nordic Walking studies related to fitness (done on physically active
individuals)
Nordic Walking studies related to sports type of performance (done on
athletes)
Other (done on various groups or reviews)
Summary
Studies related to health
The first research results on responses to pole walking training were published in
1992 by Stoughton, Larkin and Karavan from the University of Oregon. They studied
psychological profiles (mood states) as well as muscular and aerobic fitness
responses before and after 12 weeks of Exerstriding or walking training in
sedentary women. Exerstriding is a modified form of walking that incorporates the
use of a specially designed walking stick (Exertriders®) in a standard walking
workout. This study group consisted of 86 20-50 year old women whose fitness was
at moderate level. Maximal aerobic power (VO2max) varied between 34-37 ml/kg/min.
A study group was divided into three sub-groups. The control group did remain all
their exercise habits. The walking and Exerstrider groups walked 30-45 minutes four
times a week at the intensity corresponding to 70-85 % maximum heart rate for
twelve weeks. In the Exerstrider group, both the walking speed and the distance
walked were slightly less than in the walking group.
In both groups the maximal aerobic power and maximal treadmill time increased
significantly. These increases were 8 and 19 % on an average. A slight increase in
maximal ventilation occurred in the Exerstrider group, but not in the walking group.
Muscular endurance improved in the Exerstrider group by 37 % and in the walking
group 14 %. Muscular strength assessed using triceps pushdown and a modified
lateral pull-down did not improve in either group. Exerstrider walkers showed
significant improvements in depression, anger, vigor, fatigue, total mood
disturbances and total body-cathexis scores. The walking group showed significant
improvements only in vigor and total body-cathexis. It was speculated that the
Exerstrider group may have felt more unique and special because of their
opportunity to do a new and more enjoyable method of walking.
Exerstriders were also compared to the use of weighted vests, angle weights,
hand and wrist weights, weighted gloves and Powerbelts™ by Porcari (1999)
with similar results as above.
The effort involved during Nordic walking has also been investigated in coronary
heart patients (Walter et al. 1996). In this study fourteen men aged 61 years
40
walked two eight minute repetitions: the first consisted of normal walking while the
second incorporated the use of half kilogram poles by the subjects. The subjects
walked at the maximum pace allowed in the light of their symptoms. All subjects had
had either heart bypass or angioplasty operations, or had suffered cardiac
infarctions. During pole walking, average energy consumption increased 21%, heart
rate by 14 beats/minute and highest systolic/diastolic blood pressure figures by 16
and 4 mmHg respectively when compared with figures during normal walking.
Oxygen pulse figures (i.e. oxygen consumption multiplied by heart rate) were
indicative of changes in oxygen consumption and were not connected with
undesirable rises in blood pressure. The research group concluded that pole walking
is a safe form of rehabilitation for heart patients.
A Finnish study (Anttila et al. 1999) compared Exel polewalking with the regular
walking training for 12-weeks on 55 female office workers. The EMG-measurement
showed that electrical activities of the muscles in the upper body (neck, shoulder,
upper back) where significantly higher when walking with poles. Pole walking training
diminished neck and shoulder symptoms and subjective feeling of pain.
Mobility of the upper body increased as well. The similar results were obtained also
in the study by Karvonen et al. (2000). They did study neck-shoulder area pain on
31 44-50 year old people who had no previous experience with Nordic Walking. The
exercise group trained twice a week for ten weeks and for 60 min per session. Nordic
walking decreased neck and shoulder pain in general and at work. In addition, the
disturbance of neck and shoulder stiffness and pain in the movement of head were
significantly decreased. A third study (Koskinen et al. 2003) examined the
effectiveness of Nordic walking on aging employees on their postural control as
well as to the muscular strength of lower extremities and the middle trunk. Subjects
(n=24) were 45 to 61 year-old women. They did Nordic walking three times weekly
and were partly instructed. The group improved in health-related fitness parameters
evaluated by the Fitness Test battery developed by UKK Institute.
In a study by Baatile et al. (2000), 16 72-year-old veteran males with Parkinson's
disease did Nordic walking for 8 weeks in an interval training program three times
weekly for 60 min per session with the perceived rating of intensity (Borg 13).
Researchers concluded that the regular Nordic walking exercise program increased
perceived functional independence and quality of life in individuals with Parkinson’s
Disease.
The aim in Parkatti et al. study (2002) was to examine the benefits of Nordic walking
on functions important to everyday life among older sedentary individuals in
Virginia, USA. Altogether 18 73-year old (62-87 yrs) people participated. They
exercised 60 minutes twice a week for 12 weeks (10 minute warm-up, stretching in
the middle and cool-down at the end) by Nordic walking. A functional capacity
battery of tests included: chair stand, arm curl, chair sit and reach, scratch test, 2
min step in place and "up and go" test was used before/after intervention. Also a
health questionnaire was used. The results of all functional tests were statistically
significantly better after training. The study showed that Nordic walking is suitable
for elderly and effective to affect on functional capacity.
In 2003, Collins et al. published a study where they studied 52 (65-70 yrs) patients
with peripheral vascular diseases (PVD). The program consisted of three weekly
session of pole walking for 30-45 minutes. Also, Vitamin E benefits (dose 400 IU
daily) were studied. Pre- and post peak oxygen uptake, Quality of Life -interview and
41
biweekly ankle blood pressure measurements were conducted. The pole group
improved exercise tolerance significantly and they had also less claudication pain
after exercise. Additionally, distance and walking speed improved in pole groups.
Researchers concluded that pole walking effectively improved both the exercise
tolerance and perceived quality of life of patients with PVD. E-vitamin caused little
additional benefit.
The purpose of research by Kukkonen-Harjula et al (2004 ) was to study training
responses of brisk walking with or without poles on cardiorespiratory fitness (both
in submaximal and maximal exercise) and on some other indicators of health-related
fitness in healthy middle-aged women. The training prescription was aimed at
moderate intensity (50-85 % of HR reserve, HRR). Two-hundred-and-twelve women
volunteered. Their age was 50-60 years, no major health problems, BMI 20-30 kg x
m-2 and leisure exercise training no more often than twice weekly. After screening
examinations, 121 women were accepted and randomized into a Nordic walking
(NW) or a walking (W) group. Walking and NW techniques were instructed in small
groups. Training was 4 times weekly for 40 minutes, intensity 53% HRR, and Borg
13.7. The increase in peak VO2 (about 8 % in both groups) during 13 weeks training
was modest. The study also showed that the mode of maximal exercise testing (with
or without poles) had no influence on peak VO2 and its change during training in
women with initially little familiarity with NW technique.
In a study by Aigner et al. (2004), 20 untrained healthy individuals (average age 47
years) were studied while walking with or without poles on separate days. The
speeds of walks were 7.9 km/h on an average and mean heart rates 165 and 158
bpm with and without poles. The corresponding blood lactate levels were 5.7 and 5.0
mmol/l. In all speeds between 3 to 7 km/h heart rates and lactates were
significantly higher in the Nordic walking group compared to the regular
walking group.
Heikkilä et al (unpublished 2004) did a Nordic walking study in 13 33-54-year old
overweight (BMI 32 kg/m²) individuals. Subjects exercised Nordic walking 4
months regularly HR controlled with progressive load. The results showed that
subjects did lose weight (- 5kg on an average), and body fat (waist- 6.6cm),
improved in aerobic fitness (+29%), and in blood lipids. The key factors, according
to researchers, to these very positive results were that intensity of training was
moderate-high and that it was progressive in nature.
Wilk et al. (2005) studied Nordic walking in 16 acute coronary disease patients in
Poland. Based on this exercise intervention they concluded that NW is a purposeful
activity for cardiac rehabilitation.
Studies related to fitness
The physiological responses to walking with and without Power Poles™ were
studied by Hendrickson (1993) and by Porcari et al. (1997). Power Poles are
specially constructed, rubber-tipped ski poles designed for use during walking.
Hendrickson's study group consisted of sixteen fit women (VO2max 50 ml/kg/min) and
men (59). They did walk with and without poles on a treadmill with the speeds of 67,5 km/h. There were no differences in the responses between males and females. It
was found that the use of poles significantly increased oxygen uptake, heart rate and
energy expenditure by approximately 20% compared to the walking without poles in
42
fit subjects. In Porcari's study on 32 healthy men and women walking with poles
resulted in an average of 23% higher oxygen uptake, 22% higher caloric expenditure
and 16% higher heart rate responses compared to walking without poles an a
treadmill. RPE values averaged 1,5 units higher with the use of poles and the pattern
of responses was similar for men and women.
A dual-motion treadmill Cross Walk has been studied by Knox (1993), Foley (1994)
and by Butts et al. (1995) . The Cross Walk Dual Motion Cross Trainer is a motorized
treadmill designed to increase the energy cost of walking by incorporating arm
activity during walking, thus increasing the muscle mass used during exercise. The
activity is not the same as field walking with poles, but can be used as reference to
Nordic walking. Knox did study thirty-seven 17-35 year old women and they all
performed six 5-min steady-state exercises with and without arm activity. Walking
with arm activity increased significantly heart rate, ventilation, oxygen uptake
and energy expenditure compared to the walking without arm activity (heart rate
increased 17-31 beats per minute). Rating of perceived exertion as well as energy
expenditure increased with an average of 14 percent. In Butt's study both the 24year old women and men were studied with a similar design. In this study arm work
increased energy expenditure by 55 % on an average compared to the regular
walking, but increased rate of perceived exertion only a little. This was
consistent with the results from the Foley, who did study Cross Walk in 24-year-old
men.
Rogers at al. (1995) compared energy expenditure during submaximal walking
with Exerstriders® in ten 24-year-old fit women. Mean maximal aerobic power (21
vs. 18 ml/kg/min) and heart rate (133 vs. 122 bpm) were significantly greater
during the walking with poles compared to walking without. Also the total caloric
expenditure in a 30-minute session was significantly greater during pole walking
(174 vs. 141 kcal). In contrast, the rating of perceived exertion did not differ
significantly between the two conditions.
Laukkanen (1998, unpublished) did compare heart rate during normal and fast
walking speeds with and without Exel Walker poles. Ten middle-aged men and
women were studied on an indoor hall track. The heart rate increase, measured with
telemetric Polar HR monitor, was between 5-12 bpm and 5-17 bpm in women and
men.
Gullstrand & Svedenhag (2001) from Sweden studied acute physiological effects
on walking on a treadmill with or without poles. This study on 13 55-year old
subjects did show that VO2max, VE, blood lactate and HR did increase, but RPE
(rating of perceived exertion) remained unchanged in NW compared to regular
walking
The effects of Exel's Nordic Walker pole training on heart rate responses was
studied in ten men and women. Their heart rates were 5-12 and 5-17 beats x min-1
higher for moderate and vigorous Nordic Walking in an indoor sports hall in
comparison with walking without poles (Laukkanen 1998).
In the study published by the Cooper Institute Group from Texas, USA the
metabolic cost of Nordic walking was compared to normal walking in 22 31-yearold men and women (Morss et al. 2001, Church et al. 2002). Participants of this
study did walk on an outdoor 200-m track with Cosmed K4bs for oxygen
43
consumption and Polar Vantage heart rate monitors for HR measurements. Study
indicated significant increases of oxygen consumption (20% on average), caloric
expenditure and HR in Nordic walking compared to normal walking. The range of
increase was large: in oxygen consumption 5-63% indicating differences in poling
intensity and technique. Perceived exertion did not differ between the walks. The
same group did also compare separately metabolic cost of high intensity poling
(Jordan et al. 2001). In high intensity poling Nordic walking increased HR to 35 bpm
on an average compared to regular walking.
In a study by Willson et al. (2001), the purpose was to determine whether walking
with poles reduces loading to the lower extremities during level over ground
walking. Three-dimensional gait analysis was conducted on 13 healthy adults who
completed 10 walking trials using three different poling conditions (selected poles,
poles back, and poles front) and without the use of poles (no poles). Results did
show that there were differences in kinetic variables between walking with and
without poles. The use of walking poles enabled subjects to walk at a faster speed
with reduced vertical ground reaction forces, vertical knee joint reaction forces, and
reduction in the knee extensor angular impulse and support moment, depending on
the poling condition used.
A study done in Germany by Ripatti (2002) 24 individuals (48±8 yrs) did Nordic
walking for 6 weeks 2 times weekly for 60 minutes (65-85% HR max). This improved
their endurance capacity even at lower walking speed.
Mänttäri et al (2004) conducted a pilot study for Kukkonen-Harjula et al. intervention
study (2004). In this pilot they compared the cardiorespiratory and
musculoskeletal responses of NW and W in field conditions in middle-aged
women, with three self-guided exercise intensities. After screening examinations 20
middle-aged women performed a maximal exercise test on a treadmill with poles. All
the subjects were familiar with Nordic walking or cross-country skiing. These results
showed that Nordic walking increased the mean HR compared to regular walking only
from 2.6% to 4.9% and the mean VO2 from 2.5% to 10.8%, during the three
different self-guided walking intensities. This increase seems to be due to the
increased muscle activity in the upper body muscle groups. Compared to previous
studies the statistically significant mean differences between NW and W were
modest.
Studies related to sports
In a Norwegian study by Haugan and Sollesnes (2003) 16 sports students (22 yrs)
were measured in a laboratory walking at the speeds of 5.5, 6.0 and 6.5 km/h with
or without poles on an elevated treadmill (17%). Half of the subjects were crosscountry skiers. Oxygen uptake increased significantly at all speeds when using
poles in walking in others, but not in c-c skiers.
Other
Nordic Walking has also been under study in The Netherlands. Lande et al. published
in 2003 a systematic review of the physiological effects of pole walking.
Parkkari et al. (2004) did evaluate injury risk in various commuting and lifestyle
activities in a cohort of 3657 15-74-year old Finns. The individual injury risk per
44
exposure time was overall relatively low, ranging from 0.19 to 1.5 per 1000 hours of
participation. Highest risk in all recreational and competitive sports was in squash
(18.3), judo (16.3) and orienteering (13.6). In Nordic Walking (pole walking) the risk
was 1.7.
In a questionnaire study by Schmidt et al. (2004) 226 German adults (66% women)
who practiced NW regularly were interviewed during winter 2003-2004. The average
age was 52 yrs and BMI 25 kg/m2. The main motivation for NW was health, 12%
wanted to test something new, 6% did it as an option for c-c skiing in summer. 71%
worked out for arm and trunk muscles, 23% in order to reduce joint load. 54%
would prefer to have a similar net of trails like those for hiking.
Nordic Walking has also been studied from the consumer perspective (Shove and
Pantzar 2004). Authors conclude that popularity of the NW has arisen through the
active and ongoing interaction of images, artifacts and forms of competence; a
process in which both consumers and producers are both involved.
Summary
To summarize the acute physiological effects of Nordic walking, it increases the
energy consumption of the body compared to regular walking with the same speed
without poles both in women and men and in fit and less fit individuals. The increase
is due to larger working muscle mass in the upper body. The increase varies
individually according to walking speed and technique. If the speed is very fast, there
is less time for efficient pushing off with poles and thus decreased upper body
muscular involvement. Similarly to energy consumption the increase in heart rate is
variable. Because perceived exertion in pole walking is often less than true
physiological strain, controlling heart rate may beneficial for those tending to
overreach. The resulting increases in energy consumption and heart rate in
Nordic walking mean that the cardiovascular strain induced by Nordic walking is
greater compared to walking without poles at the same speed. This is desirable for
those people who have difficulty reaching their training heart rate by walking instead of having to start running they can start using walking poles and continue
walking. Walking involves less harmful impact to the lower extremities compared
to running, and therefore may prevent injuries.
To summarize, the training effects of Nordic walking on cardiorespiratory fitness
and endurance have been shown to be similar to walking training in middle-aged
and elderly women. In fit individuals and in men, intervention studies are missing. In
the studies, the improvement in Nordic walking was reached by lower speed and
thus by shorter distance walked, because the cardiovascular strain was greater in
Nordic walking than in ordinary walking without poles if the same speed was used.
Walking with poles improves mainly aerobic fitness and muscular endurance,
decreases neck-shoulder area disabilities and pain, and can have positive
effects on mood state. In order to improve muscle power, uphill walking is
required. Pole walking affecting on body coordination and motor fitness has been
published little. Nordic Walking is a safe activity and individuals are motivated to
Nordic Walk mainly due health reasons.
Even though there is rather strong scientific evidence on both acute and long-term
effects of Nordic Walking, some research challenges still remain. Randomized
controlled trials on dose-responses of health and fitness improvements in men and in
45
women, in healthy and fit individuals and in individuals with minor health problems
(body weight, insulin-resistance, blood pressure, osteoporosis) are still lacking. Also,
motivation and adherence in NW as well as overall global participation (walkers, their
demographics and their social and other status) in Nordic walking activity is missing.
Dr. Raija Laukkanen
Ph.D, FACSM
Docent, University of Oulu, Department of Medicine
Director, Exercise Science
Polar Electro Oy
Professorintie 5
90440 Kempele
Finland.
Tel.+358 8 5202100, GSM +358 400 588624
Fax.+358 8 5202331
e-mail [email protected]
References
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Aigner A, Ledl-Kurkowski E, Hörl S,Salzmann K. Effecte von Nordic Walking bzw. Normalen Gehen auf Herzfrequenz und atrerielle
Laktatkonzentration. Österreichisches Journal fur Sportmedizin 34, H.3, 32-36, 2004.
Anttila, Holopainen, Jokinen. Polewalking and the effect of regular 12-week polewalking exercise on neck and shoulder symptoms,
the mobility of the cervical and thoracic spine and aerobic capacity. Final project work for the Helsinki IV College for health care
professionals, 1999.
Baatile J, Langbein W, Weaver F, Maloney C, Jost M. Effect of exercise on perceived quality of life of individuals with Parkinson's
disease. J of Rehabilitiation Research and Development 37(5), September/October 2000.
Butts, Knox, Foley. Energy cost of walking on a dual-action treadmill in men and women. Med Sci Sports Exerc 27(1), 121-125,
1995.
Church, Earnest, Morss. Field testing of physiological responses associated with Nordic Walking. Res Quart Exerc Sports 73;296300, 2002.
Collins E, Langbein W, Orebaugh C, Bammert C, Hanson K, Reda D, Edwards L, Littooy F. PoleStriding exercise and vitamin E for
management of peripheral vascular disease. Med Sci Sports Exerc 3;384-393, 2003.
Foley. The effects of Cross Walk (R)'s resistive arm poles on the metabolic costs of treadmill walking. Thesis. University of
Wisconsin-La Grosse, 1994.
Gullstrand L, Svedenhag J. Training effects after 7 weeks of pole- and normal walking. 8th Annual Congress of the European
College of Sport Science. Salzburg, Austria 09.-12.07.2003. In: Abstract book. Ed. Mueller E, Schwameder H, Zallinger G,
Fastenbauer V. Institute of Sport Science, University of Salzburg, Austria 2003, p. 33-34 (abstract).
Haugan A, Sollesnes B. Does submaximal oxygen uptake increase when using Nordic Walking poles? Academic degree study.
Sogn og Fjordane University College Faculty of Teacher Education, Sogndal, Norway, May 2003.
Heikkilä M, Kettunen O, Vasankari T. Improved fitness and reduced weight with Nordic Walking. Report. Vierumäki, Finland ,
December 2004, unpublished.
Lande S, Hermansen B, Stamland O, Nordaune P. The physiological - and additional effects of pole walking. A systematic review.
Research report at Fontys University of Professional Education Eindhoven, Department of Physiotherapy. Eindhoven, The
Netherlands, 2003.
Hendrickson. The physiological responses to walking with and without Power Poles™ on treadmill exercise. Thesis. University of
Wisconsin-La Grosse, 1993.
Jordan, Olson, Earnest, Morss, Church. Metabolic cost of high intensity poling while Nordic Walking versus normal walking. Med
Sci Sports Exerc 33(5), S86, 2001.
Karawan. The effects of twelve weeks of walking or Exertriding on upper body muscular strength and endurance. Thesis.
University of Wisconsin-La Grosse, 1992.
Karvonen, Mörsky, Tolppala, Varis. The effects of stick walking on neck and shoulder pain in office workers. Final project work at
Mikkeli Polytechnic School. Degree programme of Physiotherapy. Mikkeli 2001.
Knox. Energy cost of walking with and without arm activity on the Cross Walk dual motion cross trainer. Thesis. University of
Wisconsin-La Grosse, 1993.
Koskinen J, Kärki M, Virtanen M. Power and Balance fron Nordic Walking - effects of regular NW to muscular strength and postural
control of ageing employees who are unaccustomed to regular physical exercise. Bachelor of Physiotherapy degree. Helsinki
Polytechnic Health Care and Socia Services, Helsinki, 2003.
Kukkonen-Harjula K, Mänttäri A, Hiilloskorpi H, Pasanen M, Laukkanen R, Suni J, Fogelholm M, Parkkari J. Training responses of
self-guided brisk walking with or without poles- a randomized controlled trial in middle-aged women. 9th Annual Congress of the
European College of Sport Science. Clermont- Ferrand, France, 03.-06.07.2004. Book of abstracts, p.157.
Langbein WE, Collins EG, Orebauch C et al. Increasing exercise tolerance of persons limited by claudication pain using
polestriding. J Vasc Surg 2002;35:887-893.
Laukkanen R. HR response to Nordic Walking compared to regular walking, 1998 (unpublished).
Larkin. Aerobic responses to 12 weeks of exertriding or walking training in sedentary adult women. Thesis University of
Wisconsin-La Grosse, 1992.
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Morss, Church, Earnest, Jordan. Field test comparing the metabolic cost of normal walking versus walking with Nordic Walking.
Med Sci Sports Exerc 33(5), S23, 2001.
Mänttäri A, Hannola H, Laukkanen R, Hiilloskorpi H, Alikoski J, Valve R, Pekkarinen H, Parkkari J. Cardiorespirtory and
musculoskeletal responses of walking with and without poles in field conditions in middle-aged women. 9th Annual Congress of
the European College of Sport Science. Clermont- Ferrand, France, 03.-06.07.2004. Book of abstracts, p. 157
Parkatti T, Wacker P, Andrews N.Functional capacity from Nordic Walking among elderly people. Seminar poster at University of
Jyväskylä, Finland, 2002.
Parkkari J, Kannus P, Natri A, Lapinleimu I, Palvanen M, Heiskanen M, Vuori I, Järvinen M. Active living and Injury Risk.
International Journal of Sports Medicine 25:209-216, 2004.
Porcari, Hendrickson, Walter, Terry, Walsko. The physiological responses to walking with and without Power Poles™ on treadmill
exercise. Res Quart Exerc Sports 68(2),161-166,1997.
Porcari. Pump up your walk. ACSM`s Health and Fitness Journal Jan/Feb,25-29, 1999.
Ripatti T. Effect of Nordic Walking training program on cardiovascular fitness. Academic degree study. Sportartspezifische
Leistungsfähigkeit Deutsche Sporthochschule Köln, Germany, 2002.
Rodgers, Vanheest, Schachter. Energy expenditure during submaximal walking with Exerstrider®. Med Sci Sports Exerc 27(4),
607-611,1995.
Schmidt A, Sonnen J, Krämer A, Roth R. Nordic Walking- an analysis of target groups and perspectives. 9th Annual Congress of
the European College of Sport Science. Clermont-Ferrand, France, 03.-06.07.2004. Book of abstracts.
Shove E, Pantzar M. Consumers, producers and practices: understanding the invention and reinvention of Nordic Walking. Journal
of Consumer Culture (in press 2004).
Stoughton. Psychological profiles before and after 12 weeks of walking or Exerstrider training in adult women. Thesis. University
of Wisconsin-La Grosse, 1992.
Walter, Porcari, Brice, Terry. Acute responses to using walking poles in patients with coronary artery disease. J Cardiopulm
Rehabil Jul-Aug;16(4), 245-50, 1996.
Wilk M, Kocur P, Przywarska I, Rozanska A, Owczarski T, Dylewicz P, 2005 (unpublished)
Willson J, Torry M, Decker M, Kernozek T, Steadman J. Effects of walking poles on lower extremity gait mechanics. Journal: Medicine and Sci
Manual References
Afman, Miersma & Baker, 2005. Unpublished. Westmount College.
Kwon, Y-H, Silver, T, Ryu, J-H, Yoon, S., Newton, R, Shim, J.K. Effect on Dynamic Gait Stability,
Texas Woman’s University, Denton, 2006.
47
Urban Poling Certification Quiz
1. What are some of the health benefits of urban poling/Nordic walking vs.
regular walking?
2. What are the steps followed when teaching the Urban Poling Nordic walking
technique?
3. What are some common technique errors, and how can you correct them?
4. Why is it beneficial to use a straight arm versus a bent arm technique?
5. How should you change your technique when going up and down hills?
6. Why is it beneficial to have an easy grip on an ergonomic handle and to use a
strapless system?
7. What should you do when you go off-trail (e.g., on sand, gravel or grass) with
your poles?
8. What is the difference between walking with ski poles and walking with Urban
Poling poles?
9. Urban poling classes are likely not ideal for people with what chronic
conditions?
10.
What four steps are the four steps you should follow to teach a participant to
use the Activator rehabilitation poles?
48
Steps to Certification
Part 1 – Mandatory Step – The Certification Course
(CCAA, 3 AFLCA, 4 BCRPA, 2 canfitpro, 2 OFC, 4 OKA, 4 SPRA, 4 MFC CECs)
Participate in the Urban Poling certification course and complete the quiz in this
manual. Your course instructor will provide your certificate at your course or mail it
to you shortly afterwards.
Part 2 – Optional Step -The Practicum (strongly recommended)
(4 canfitpro CECs)
Complete 12 sessions of poling on your own, and teach two or more individuals (in
individual sessions) using the techniques and strategies learned in the course. Your
certificate will be sent when you notify your course instructor that you have
completed the requirements.
Optional Step Tracking Forms
(for your reference only)
Your Poling Sessions (12 sessions)
Session #
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Date
Time
Total Time
Your Teaching Sessions
Participant #1
Participant’s name
Date
Techniques taught
the Urban Poling Nordic Walking Technique
double poling
walking uphill
walking downhill
Participant #2
Participant’s name
Date
Techniques taught
the Urban Poling Nordic Walking Technique
double poling
walking uphill
walking downhill
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For Certified Urban Poling Instructors
Refer-a-Friend Program
Take advantage of our to earn $50.00 toward your next Urban Poling order!
Refer a friend or client to one of our certification courses, and to say thanks we'll
reward you with a c oupon worth $50 off your next order. Have the person you refer
add a c omment to his/her course registration form, or contact your master trainer.
We'll email you a discount code to enter the next time you place an order.
Additional Urban Poling Courses
Urban Poling Certification Course Level 2
At this advanced course, you'll learn 30+ resistance training and
cardiovascular exercises that incorporate your poles. Use the exercises to
pump up the intensity, create an interval-style class or create a post-class
stationary resistance training segment. Also covered: warm-up and cooldown
ideas, plus techniques for managing groups with diverse fitness levels.
CECs: 2 canfitpro
Profiting from Urban Poling: How to design, market and lead a
money-making urban poling program (teleseminar)
Not a marketing expert? Join a live teleconference or purchase the audiotape,
written transcript and resources to learn on your own time. The course
includes:
• marketing tips from Urban Poling star instructors
• a mini-interview with Mandy Shintani: 3 steps you must take for success
• marketing tools (templates for classes, clinics, demos, lunch & learns)
• practical ideas for attracting and retaining participants
• urban poling training programs for 5k & 10k
• design tips for standard classes, clinics, private classes and corporate
classes
• strategies for selling more poles
Urban Poling Course for Rehabilitation and Wellness Professionals
Designed for therapists, rehab personnel and RD who work in private PT
clinics, rehab & care centres. Click on www.urbanpoling.com/physio
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Urban Poling Contact Information
Urban Poling Inc.
1833 Rufus Dr.
North Vancouver, BC V7J 3L8
Mandy Shintani and Graham Watts
604-990-7711, 416-653-0440 or 1-877-499-7999
Facebook: Urban Poling Inc.
Fax: 604-980-1085
[email protected]
[email protected]
www.urbanpoling.com
Please contact us, or your course master trainer, if you have questions,
feedback, photos or stories to share. We love hearing from our 1,500+
certified instructors across the country!
51
Feedback Please!
1. What information in this course was most valuable to you?
2. How do you think the course could have been improved?
3. What would you say to a friend or colleague who was unable to
attend today’s course?
4. Anything else you’d like to say?
Thank you!
52
Notes
ORDER FORM
View product/order online at www.urbanpoling.com/shop
(Your discount will be calculated automatically.)
Fax: - (604) 980-1085 Tel: 1 877 499 7999
Or email to: [email protected]
NAME:
DATE:
COMPANY NAME & ADDRESS:
TEL:
EMAIL:
SHIPPING ADDRESS (if different from above):
For pole orders of 50-100 sets or more, please contact us for special pricing!
Platinum Package; Order 30 poles in any combination and save 45%.
Gold Package; Order 20 poles in any combination and save 40%
Silver Package; Order 10 poles in any combination and save 35%.
Minimum Order (5 to 9 poles) Save 25% off our regular pricing
Pole Order
UNIT PRICING (circle one)
Qty
DESCRIPTION
Series 300 (reg. $99.99) (blue)
4Life Pink (reg. $99.99) (hot pink)
Adventure Series (reg. $114.00) (snowshoeing/hiking)
Activator (fall special $89.99) (rehab & older adults)
Platinum
Gold
Silver
5-9 poles
54.99
59.99
64.99
74.99
54.99
59.99
64.99
74.99
61.99
66.99
71.99
81.99
54.99
59.99
64.99
74.99
Accessories (save up to an additional 45% when you order your accessories with poles!)
Qty
DESCRIPTION
Snow/Trekking Baskets 5-pack
Carry Bags 5-pack
Replacement Tips 5-pack
Bell Tips 5-Pack
Steps Count Pedometers
Instructional DVDs 5-pack
Instructor Shirts (White)
Note: Ladies’ only also avail in XL
UNIT PRICE
$39.95
$64.95
$64.95
$64.95
$29.99
$14.95
$24.99
SIZING
Men’s/Ladies’
S / M / L XL
TOTAL
TTOTAL
Course Registration
Urban Poling (Nordic walking) Instructor & Rehab/Wellness Courses registration fee
includes 1 set of poles and 50-page manual (Instructor Course only also includes an instructor shirt)
Qty
UNIT
PRICE
DESCRIPTION
DISCOUNT
TOTAL
UP Instructor Certification – LIVE
Location & Date:
Shirt Size:
Poles (circle one): Series 300
4Life
$229.99
UP Course for Rehab & Wellness – LIVE
Location & Date:
Poles (circle one):
Activator
Series 300
$229.99
4Life
UP Instructor Cert. – ONLINE
Shirt Size:
Poles (circle one): Series 300
4Life :
$229.99
UP Course for Rehab & Wellness – ONLINE
Poles (circle one):
Activator
Series 300
4Life
$229.99
Bonus Offer!*
Order 30 sets of poles now & online course registration for 2 people is free!
Order 20 sets of poles now & online course registration for 1 person is free!
Name of free registrant:
Email:
Name of additional person for course registration:
Email:
* Note: Bonus offer course registration is for our online course only & does not include additional poles or shirt
Payment Details
Method of Payment:
VISA
MASTER CARD
AMEX
□
Card Number
Exp. Date:
Card Holder Name:
Signature:
We are a centre and would prefer to be invoiced.
Shipping & Handling fees and applicable Taxes for your area will be added to your order total.
**Contact us if you want a local retailer to carry our poles for your clients instead.