Is Nordic Walking Right For You?

We offer three levels of challenge at Nordic WalkFit because Nordic walking is for everyone, but everyone has different needs and abilities.

So the real question is, what level of Nordic walking is right for you?

But first, why Nordic Walking? and Why with Us?

We have other resources outlining these benefits in detail but here’s a quick run down:

• Provides a fuller body workout when compared to regular walking

• Lowers joint impact when compared to running (and even regular walking)

• Helps to correct and maintain posture

• Encourages varied intensities to fit your fitness needs

• Allows participants to walk faster and more confidently with little to no pain

• Increases heart rate and calorie burning compared to standard walking

• Improves stability, agility, and coordination

• Promotes healthier bone density, circulation, and blood sugar

• Great prehab and rehab, with guidance from your doctor, physical therapist, and/or surgeon

• Adds social elements and fresh air to your cardio routine

• Poles work with other exercises including stretching, HIIT, and calisthenics

• Tones upper body and whittles waist with core, arm, and back muscle engagement

• Creates bigger results with less perceived effort

So now that you understand why Nordic walking takes the cake as cardio options go, what class is right for you?

Beginner

Beginner classes focus on adding movement to your routine without strain. The pace is slower and classes are shorter. 

You can expect a slow start with dynamic stretching to get your body ready for walking. Your walk will be under 4 kilometers and is scheduled to take 30 to 40 minutes. Depending on the trail, you may stop for some quick balance exercises using poles to help your stability. And we always end with some static stretching to ensure recovery after walking. 

We strive to offer a well-rounded outing to improve your fitness in cardio, strength, and balance.

Beginner is right for you if you’re just starting out, if you’re recovering through rehab, or otherwise need or want a gentle pace. Participants' pace should be at least 3 kilometers in 60 minutes.

Intermediate or Fit Beginner

Intermediate classes follow a brisk pace with a focus on steady-state cardio (also known as zone 2 cardio) which is best for building endurance, toning muscles, and burning fat. If you have been generally active but are new to the Nordic walking technique this is the challenge level for you. You will be encouraged to push yourself a little harder than the gentle class. If you’re looking for performance and physical results, this is the right class level for you. 

Your class will begin with dynamic stretching to get you warmed up. Your walk will be between 4 and 5 kilometers and is scheduled to last about 60 minutes. We always provide a cooldown and static stretching to ensure recovery after your walk.

Intermediate class is right for you if you are already moderately active and have a growth mindset. Participants’ pace should be at least 4 kilometers in 60 minutes.

Intermediate/ Advanced

Advanced classes strive to push your fitness with brisk walks interspersed with strength and balance exercises. This class is not just Nordic walking but about 25% pole-based strength and stretch exercises. While Nordic walking is a full body cardio workout, with these extra exercises it becomes a full range exercise routine by including resistance training and a variety of speeds to challenge you. If you’re looking to add cardio as well as tone your arms, legs, buttocks, and core, this challenge level is worth a try.

Your class will begin with dynamic stretching to get your body moving. Your walk will be 5 to 8 kilometers and is scheduled to last between 75 and 90 minutes. Remember this time includes training beyond walking! And, of course, we provide and encourage a cooldown at the end to aid in recovery after your workout.

Advanced class is right for you if you’re looking for not just a brisk walk, but a full workout. Participants’ pace should be at least 5 kilometers in 60 minutes.

Advanced Hiking Adventures

Beyond our regular weeks’ walks, we offer a number of adventures throughout the warmer months. These adventures travel beyond the west of Ottawa. They require a high level of fitness because they explore longer, more technical trails. These adventures are best if you have confidence in your endurance and hiking skills. Though education is part of the package teaching proper hiking techniques and etiquette.

Your adventure will begin with dynamic stretching to wake up your body before heading out on a 10 to 20 kilometer trail which is scheduled to last over 2 hours. You will be able (and encouraged) to take breaks to hydrate, fuel, and view the sites while you go, but it is still a fitness walk with a good pace. We wouldn’t be us if we didn’t end with a cooldown before you hop back in your car.

Adventures are right for you if you have a strong grasp on the Nordic walking technique and confidence in your fitness and endurance. Participants’ pace should be at least 5 kilometers in 60 minutes.

So what are you waiting for?

Now that you know which challenge level is right for you, it’s time to hit that button to register! If you have any questions about these outings or our fitness club please refer to our FAQ page for more answers. Of maybe another blog post has the information you're looking for.