Does your group need a weekly or monthly speaker for your meeting? Want someone who is lively, fun, entertaining AND informative? Email me now to discuss your request. Linda4success@shaw.ca
Topic: WHAT MAKES NORDIC POLE WALKING THE SMARTER WAY TO FITNESS AND HEALTH?
Topic: CREATING A NEW DEFINITION OF FITNESS FOR TODAY’S NEEDS
“Two thumbs up for the informative talk you gave at the Citadel Jan. 29th. Make that a 3 thumbs up now since you followed up with the seminar notes. (SEE BELOW) For me the most helpful and amazing information was finally connecting the dots between exercise, creating stronger muscles and our mitochondria cells. Also the diagrams showing all the muscles that are engaged in our bodies when NPW were pretty amazing. This knowledge motivates me to pole walk regularly!” Zosia
PAID WORKSHOP OR KEYNOTE SPEAKER:
Olympian and car accident survivor shares intimate lessons learned. What are the FIVE PRINCIPLES you can use to change your health? Let Linda’s candid inspiration motivate you to a simple plan that works.
Email Linda at Linda4success@shaw.ca to discuss your event needs and fee for service.
THE ROLE OF MITOCHONDRIA (speaker notes)
The role of Mitochondria in the body: METABOLISM: fat burning, energy creation, health switches.
Around age 40 one’s muscle mass starts to decline. This is really significant because little cells called mitochondria are embedded in the muscles cells. As the muscles diminish, so do the mitochondria. This is your metabolism slowing down. The function of the mitochondria in simple terms is two fold: to burn fat and oxygen to make energy, and to turn on the switches of health. So starting around age 40 your fat and health start to change. Can anything be done? This is the reason one is advised to lift weight more as you age…to maintain or build muscle mass, or slow down muscle loss.
Nordic pole walking done with correct technique uses 90% of the muscles all in one go! This wakes up a lot of mitochondria! There are many scientific studies on the efficacy of Nordic Pole Walking. In these studies Group A does nothing and Group B pole walks. What the scientists want to find out is will Nordic pole walking make a difference on the single factor they are measuring, like insulin response, or bone strengthening, calorie burn…. And how much pole walking is necessary to make that difference. The conclusion was that 3 x 30 minute sessions of Nordic style pole walking each week is the tipping point….is the level at which a difference is made!
Three 30 minute sessions per week! Are you kidding me? That’s nothing…..
How can it make a difference?
Back to the mitochondria. The mitochondria are like your computer….it/they goes to sleep when you are not using it. So a minimum of three times 30 minutes of pole walking per week was enough activity to wake up the mitochondria to a level where they could do their jobs…energy creation and turning on the switches of health (like insulin response, etc) Well that’s do-able!
WHY Nordic Pole Walking?…..Why not plain walking or bowling or tai chi or yoga? Two reasons: FIRST Nordic pole walking uses 90% of the muscles, and SECOND Nordic pole walking has a large enough WORK LOAD. By the way, there are only four activities that use 90% of the muscles and have a large enough workload to make a difference. These are: cross country skiing (yikes, travel to snow, cold, buy extra clothing, skis, boots, and find winter somewhere), Olympic rowing (yikes, travel to water, find a racing shell and 1 to 7 buddies, not great in winter), competitive swimming (travel to pool, gym membership, yikes…must wear bathing suit and get wet, need to re-do hair and make-up afterwards), and Nordic Pole Walking (anywhere, anytime, anybody, no gym fees, your regular walking shoes, poles cost $91).
THE FIRST CLUE WHY NORDIC POLE WALKING IS SO EFFECTIVE is that is uses 90% of the body’s muscles. The 10% of muscles not used are the shoulder and neck…these areas get to de-stress. What’s not to love about that? Using 90% of the muscles wakes up 90% of the mitochondria so they get to work.
THE SECOND CLUE WHY NORDIC POLE WALKING IS SO EFFECTIVE is that it has a huge DO-ABLE workload. Workload is a math formula (repetitions x weight) which is used to compare workouts, or exercises. For example, in Nordic pole walking technique, for the arm to swing back properly, the tricep, posterior delta, rhomboid back muscles, trapezius back muscles, posterior oblique waist muscles and the spinae erectus muscles must engage. We can figure out how much work these muscles do in Pole Walking. Here’s how: the feet walk approx. 1000 steps every 10 minutes. The left foot steps 500 times every 10 minutes and the right arm swings 500 times every 10 minutes. So the repetition in this formula is 500. Now, what is the weight or force of pushing back the pole? Much less than you think. I describe it as pushing a bunny behind you. So how much does the bunny weigh? Let’s say 2 pounds. So the WORKLOAD OF THE MUSCLES DESCRIBED ABOVE IN 10 MINUTES IS 500 reps x 2 pounds = 1000 pounds. THE PRESCRIPTION FOR HEALTH WITH NORDIC POLE WALKING (the scientifically measured amount of pole walking required to positively affect the measured factor like insulin response or bone strengthening for example, is 3 x 30 minutes per week. So the workload in 30 minutes…..drumroll……..is 3000 POUNDS! How is that possible? One bunny at a time! You can do that! Apparently the mitochondria don’t just need a nudge to wake up, they need poking for a certain length of time to start and keep going (somewhat like a teenager).
So these FOUR SPORTS, cross country skiing, competitive rowing, competitive swimming, and Nordic pole walking each uses 90% of the body’s muscles and each has a big workload. For us non-athletes, the only do-able one is Nordic Pole Walking! This puts NORDIC POLE WALKING in a very unique category….effective, do-able, affordable….plus feels good, and addictive. BINGO.
I just want to say that Nordic pole walking has a technique to it. It’s not difficult but it is not intuitive; you will do better to understand and learn the 4 basic steps and do the correct technique. It is best to take a lesson and learn this technique….or you will end up looking like old people pole walking….they just grab poles and start walking. What they are really doing is substituting sport poles for a walker or cane….continuing to use the same technique as walker or cane uses…and they miss out on a lot of benefit that proper Nordic pole walking can give them. If they were just a little bit smarter and took a lesson, they could eliminate many pitfalls of the self-taught style, and gain so much more ease, balance, and benefits that a proper lesson or two could give them.
Age 40 is a significant turning point in one’s biological health. Around age 40, your metabolism starts to slow down because the muscle mass starts declining taking down with them many mitochondria embedded in the muscles, which are the creators of metabolism. Before age 40 if you wanted to lose weight you could EITHER diet or workout. AFTER AGE 40 YOU HAVE TO DO BOTH IN AN EXCELLENT MANNER TO MAKE UP FOR THE DECLINING MUSCLEMASS/MITOCHONDRIA.
One bonus about the body is that you can create more mitochondria. Start using your muscles effectively, and as you build stronger muscles, YOU CREATE MORE MITOCHONDRIA.
IN ALL MY VAST EXPERIENCE WITH PHYSICAL FITNESS AND RECOVERY, I AM CONTANTLY AMAZED BY THE POWER OF NORDIC POLE WALKING. IT IS EFFECTIVE, DO-ABLE, ENJOYABLE, ENERGIZING, AND ADDICTING. EVERYONE CAN DO IT.