ATHLETICS
With Trekking Poles, More Than Just the Legs get a Workout
W
alking or hiking with sticks or poles conjures up a variety of images. Historical drawings depict travelers with sturdy walking staffs gleaned from the forest. Today, similarly designed walking sticks, some of them elaborately carved, are avail- able locally. Some MAC hikers have carved a personal staff or created one from driftwood or a discarded broom handle. The staff adds a bit of stability when traversing uneven terrain or descending a slope, an extra point of balance for fording streams and an extra push for those uphill treks.
Moving ahead to 21st century technology, research and development, walking and hiking with sticks has taken new strides (pun intended). The old wooden staffs still work, but newer stick designs offer enhanced func- tion and fi tness options. Both walking and hiking sticks today come in a variety of ergo- nomic designs, with telescoping capabilities, wrist straps, compasses, camera mounts and even instructions. Instructions? When and how to use a stick should be obvious – right? Not quite.
Sticks and poles are not just for hiking and not just for balance anymore. A growing number of individuals are discovering the value of walking with poles for enhanced fi tness training, ski training, hike training and running. Often referred to as Nordic walking, this fi tness modality has been gaining momentum and support through the years, and an increasing amount of research validates the claims of superior fi tness results. Skeptics should observe the Nordic walking division of the Portland Marathon. Specifi c techniques use the poles for added propulsion with each stride, recruiting upper body muscles that are not often heavily used in walking, running and hiking regimens. The potential energy expenditure and cardio- vascular workout has been compared to that of competitive cross country skiers. Nordic walking enthusiasts use poles aggressively and effectively on uphill challenges with resulting workout effectiveness that rivals the best of potential workouts based on machines or in the gym. Runners add the poles to enhance trail workouts. Walkers add the poles for a greater total-body workout in less time
MAC hikers, above, make their way up Red Rock Pass on the Loowit Trail on Mt. St. Helens. A hiker, right, uses his trekking pole for balance during a stream crossing.
than a pole-free fi tness walk. Walkers using poles tend to stand straighter, and better posture can lead to deeper and more effec- tive breathing. There is research to support greater caloric expenditure for those seeking a weight management program, and, for those interested in incorporating the core into their cardio workouts, adding poles does just that. Women concerned with arm and upper body strength may appreciate the gains enjoyed from adding poles to walking workouts. The list of benefi ts is long.
Although Nordic walking and using poles or sticks when running is still new to some people, others have been dedicated fans for many years. John Carson, inspired by Joe Loprinzi to start running 40 years ago, added poles to his running workouts six years ago to add more upper-body work. The poles are particularly effective on the uphill segments of his favorite run from the Clubhouse to the Washington Park water towers at the top of the hill. The poles are helpful for cushioning foot plants on steep downhills, lessening the chance for knee discomfort over time, and more importantly, allowing for a speedier and sure-footed descent.
The total-body workout is tremendous. Carson is such a fan of poles that he runs rain or shine with them, travels with them and has a spare pair to share with others. MAC members interested in meeting John and seeing fi rsthand how poles can enhance a running or walking workout may leave a message at 503-517-7506 or email LStarr@
themac.com. Schedule a time to meet with John in late October or November. Additional opportunities and workshops to learn more about Nordic Walking and to try it are planned in the future based on member interest. WM
OCTOBER 2011 | The Wınged M | 63
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