orders@urbanpoling.com urbanpoling.com 1-877-499-7999

Urban Poling

Course for Retail Partners

2014 Edition

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Urban Poling Contact Information

1. Mail, email and Internet:

Urban Poling Inc. #106 – 185 Forester St. North Vancouver, BC V7H 0A6 Mandy Shintani and Diana Oliver 604-990-7711, 416-653-0440 or 1-877-499-7999 604-990-7715 (fax) mandy@urbanpoling.com diana@urbanpoling.com orders@urbanpoling.com www.urbanpoling.com Facebook: Urban Poling Inc. Please contact us if you have questions, feedback, photos or stories to share. We love hearing from retailers across the country!

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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.

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Table of Contents

About Urban Poling Inc.

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Background Information

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Research Findings - Overview

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Who is Suitable/Not Suitable for Urban Poling?

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The Equipment

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The Urban Poling Nordic Walking Technique

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Additional Techniques

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Teaching Methods

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The Urban Poling Activator Rehabilitation Poles

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The Activator Technique

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Promoting and Marketing Urban Poling 23

Sample Urban Poling Demonstration Outline

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Sample Press Release Appendix A: Participant Handout Appendix B: The Studies

26 27 29

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About Urban Poling Inc. Vancouver-based Urban Poling Inc. is owned by Mandy Shintani and Diana Oliver. Mandy, an occupational therapist, focuses on the education, sales and strategic partnership aspects of the company. Diana, 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 vibration-minimizing 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.

Diana Oliver is co-owner of Urban Poling Inc. Prior to joining Urban Poling Diana started a small fitness & wellness business teaching Pilates and Urban Poling. Prior to that, Diana worked in the consumer packaged goods industry for Unilever and AC Nielsen. Diana brings an expertise in marketing and sales and is excited to be part of the Urban Poling team.

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 urban poling 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. 80 million Americans cite walking as their main form of exercise vs. 23 million

who prefer jogging (Shea, 2004).

2. The U.S. Surgeon General recommends “walking briskly” 3-5 x a week for 20-30 minutes.

3. It is an easy, fun, low-impact and convenient way to increase the health benefits of walking.

4. It is a simple and non-intimidating way to get inactive people moving. 5. 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

1. 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)

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 over-ground 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 for: 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 who cross train May be appropriate for group or one-to-one sessions:

1. Chronic conditions in early- to middle-onset stages resulting in mild to moderate

balance and coordination problems (e.g., MS, Parkinson’s, etc.) 2. People with balance and gait difficulties 3. People recently recovered from lower body injuries 4. Cognitive limitations effecting judgment and insight 5. Visual limitations 6. Cardiac rehab clients

Note: Consult with the individual’s physician or rehab professional.

Not appropriate for group programs and may be appropriate for

one-to-one sessions:

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 weight-bearing)

3. Severe rheumatoid arthritis or osteoarthritis in the finger joints affecting ability to grip the handle

4. Severe acute cardiopulmonary conditions 5. Chronic conditions in middle- to late- onset stages resulting in moderate to

severe balance and coordination problems (e.g., MS, Parkinson’s, etc.) 6. Visual neglect caused by strokes 7. People who use walkers or two canes should only use walking poles under the

direction of a physiotherapist, occupational therapist or trained rehabilitation personnel.

Note: One-on-one urban poling may be possible. Consult with the individual’s physician or rehab professional.

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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.

The Activator’s bell-shaped tips provide additional stability and balance.

Beware of plastic, very small and low quality rubber tips that wear quickly.

• 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

Series 300

4LIFE

Adventure

Spirit

ACTIVATOR

ergonomic strapless handle

blue hot pink multi-colour outdoor scene

Aboriginal graphic design by

Jordan Stranger

maroon

Twist locking system

Twist locking system

Twist locking system

Twist locking system

button-lock system

greater weight- bearing capacity

3 anti-vibration features

carbide steel tip (for walking on snow, sand or rough surfaces)

boot-shaped tip boot-shaped tip boot-shaped tip boot-shaped tip bell-shaped tip

2-sectional telescoping

2-sectional telescoping

2-sectional telescoping

3-sectional telescoping

2-sectional telescoping

2% to breast cancer research

2% to NADA 1% to CDA

optional: trekking & snow

baskets

optional: trekking & snow

baskets

trekking & snow baskets

snow baskets optional:

trekking & snow baskets

99.99 99.99 119.99 109.99 99.99

For more detailed views of our poles and to see new products, visit urbanpoling.com.

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Accessories and Retail Pricing

replacement tips bell-shaped tips carrying bag Snow baskets

Flexes on contact for a soft landing

For use with the Activators

Protect your poles and look great

For winter walking or snowshoeing

17.99 17.99 14.99 9.99

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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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Additional Techniques

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.

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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 experience. 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. limited grip strength 2. obese 3. poor balance 4. chronic condition that will progress affecting balance and stability 5. condition that benefits from weight bearing on the poles

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The Urban Poling Course for Rehabilitation & Wellness

Professionals Our Urban Poling course for Rehabilitation & Wellness Professionals is available live, online and through teleconference. Cost is $229.99 and includes a pair of Activator poles. For more information, visit www.Activatorpoles.com (find the link at www.urbanpoling.com) or contact Mandy Shintani at mandy@urbanpoling.com.

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 90-degree 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.

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Promoting and Marketing Urban Poling

Partnering opportunities in your community

1. Partner with local physio clinics (e.g. hospital rehab programs) and offer to

supply poles for their clients and rehab patients. • Introduce them to our Activator poles for rehabilitation, available for sale

through your store. • Offer a “lunch and learn” session for local rehabilitation professionals (e.g.

physios, occupational therapist, hospital rehab staff) • Let them know about our Urban Poling Course for Rehabilitation & Wellness

Professionals

2. Partner with your local community centre to hold an Urban Poling demonstration • Introduce community centre staff to Urban Poling and suggest an urban

poling program be included in their mix • Let them know about our Urban Poling Course for Fitness Instructors • Offer to do an Urban Poling demonstration at the centre (see below)

• Present everyone who registers for classes at the centre with a coupon for $10 or $20 off the purchase of a pair of poles at your store.

• Provide a free carrying bag or extra pair of boot tips with every purchase of poles.

3. Or consider starting or sponsoring an urban poling walking program in the

community! Contact Urban Poling for information and tips on getting a program started.

Attracting attention to your store with Urban Poling

Organizing a special event (e.g., a free introductory session at your store 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 (see Sample Press Release on page 26) 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). Where to hold your special events

1. Start a walking group 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

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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).

Sample Urban Poling Demonstration Outline Here is a suggested outline for an Urban Poling Demonstration your store might consider holding in your community: 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 • Online instruction explains the fundamentals of poling • 5-star rating from www.walkingabout.com

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Teach the technique

• Teach a quick lesson

Thank the group for attending.

What to bring:

1. poles (perhaps preset some at 5’3” and some at 5’6”) 2. a accessories such as carrying bags and extra boot tips to show people (boot tips,

for example, will eventually need to be replaced) 3. nametag for yourself 4. business cards 5. a handout with your key points 6. coupon for customers to save on the price of poles at your store

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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 towards 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.

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Appendix A – Handout for Customers

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 endeavor, practice makes perfect and patience is a virtue.

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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.

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Appendix B - 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.

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Additional Research

Scientific Evidence on Nordic Walking

This paper reviews 34 scientific articles published on Nordic Walking in years 1992-2005. Studies are classified according to the target group into four categories:

• 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

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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

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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 6-7.5 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

33

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 24-year 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-year-old 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

34

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 cross-country 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

35

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

36

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 raija.laukkanen@polar.fi

References

• 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;296-300, 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.

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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.

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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.

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Urban Poling Contact Information

Urban Poling Inc. #106 - 185 Forester St. North Vancouver, BC V7H 0A6 Mandy Shintani and Diana Oliver 604-990-7711, 416-653-0440 or 1-877-499-7999. 604-990-7715 (fax) mandy@urbanpoling.com diana@urbanpoling.com orders@urbanpoling.com www.urbanpoling.com Facebook: Urban Poling Inc Please contact us if you have questions, feedback, photos or stories to share. We love hearing from our retailers across the country!

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