The ultimate Nordic pole walking book

Cover......Page 1
About the Author......Page 2
Half Title......Page 3
Title Page......Page 5
Copyright......Page 6
Contents......Page 7
Acknowledgements pg 7......Page 9
1 Nordic Pole Walking - The Fastest Growing Trend Sport pg 9......Page 11
2 History of Nordic Pole Walking pg 13......Page 15
3 Health Benefits at a Glance pg 15......Page 17
3.1 Nordic Pole Walking for: Fitness and Wellness, Chronic Disease Self Management, Health Prevention and Rehabilitation pg 16......Page 18
4 The Nordic Pole Walking Technique pg 31......Page 33
5 A Total Body Workout pg 44......Page 46
6 Criteria to Buy the Right Equipment pg 64......Page 66
6.1 The Nordic Poles pg 65......Page 67
6.2 Criteria for Walking Shoes pg 69......Page 71
6.3 Functional Apparel pg 70......Page 72
6.4 Drink Belt / Fanny Pack pg 71......Page 73
6.5 Additional Equipment pg 72......Page 74
7 Weight Loss with Nordic Pole Walking pg 74......Page 76
7.1  The BERLIN-Weight Loss Concept pg 86......Page 88
7.2  Body Change in 3 Weeks pg 93......Page 95
7.3  The 3 Golden Rules pg 94......Page 96
7.4  Reduced Calorie Nutritional Food pg 95......Page 97
7.5  3 Days of Therapeutic Fast pg 96......Page 98
8 Improve Your Cardio Power pg 97......Page 99
9 Prevent or Fight Diabetes pg 105......Page 107
10 Prevent & Fight High Blood Pressure pg 112......Page 114
11 Prevent & Fight Arthritis pg 116......Page 118
12 Osteoporosis pg 119......Page 121
13 Nordic Pole Walking for Healthy Veins pg 124......Page 126
14 Stress Killer pg 127......Page 129
15 A Great Tool to Change Your Lifestyle pg 130......Page 132
16 Ten Session Nordic Pole Walking Program pg 137......Page 139
16.1 Class 1 - Introduction & Technique pg 138......Page 140
16.2 Class 2 - Cardiovascular & Optimizing Technique pg 145......Page 147
16.3 Class 3 - NPW + Strengthening Neck & Shoulder pg 147......Page 149
16.4 Class 4 - NPW + Strengthening Back pg 149......Page 151
16.5 Class 5 - NPW + Strengthening Legs pg 151......Page 153
16.6 Class 6 - NPW + 25% Enhanced Cardiovascular Training pg 152......Page 154
16.7 Class 7 - NPW + Advanced Neck & Shoulder Strengthening pg 153......Page 155
16.8 Class 8 - NPW + Advanced Strengthening of Back Muscles pg 155......Page 157
16.9 Class 9 - NPW + Advanced Strengthening of Legs pg 156......Page 158
16.10 Class 10 - NPW - 60 Minutes Continuous Fat Burning pg 157......Page 159
17 Training Plans for Your Success pg 158......Page 160
17.1 Fitness Activity Readiness Questionnaire pg 160......Page 162
17.2 Fitness Calculator - Check Your Fitness Level pg 161......Page 163
17.3 Fitness Calculator Classification pg 162......Page 164
17.4 How to Use the Basic Training Plans pg 163......Page 165
17.5 Training Plan Basic Walker pg 168......Page 170
17.6 Training Plan Improved Walker (up to 10K) pg 169......Page 171
17.7 Training Plan Advanced Walker (up to Half Marathon) pg 170......Page 172
17.8 Training Plan Performance Walker pg 171......Page 173
17.9 Advice in Handling the Training Plan for Beginners/Basic Walkers pg 172......Page 174
17.10 Training Advice for Performance Walkers in Preparation for a NPW-Marathon pg 173......Page 175
18 Most Frequently Asked Questions pg 174......Page 176
19 Literature and Internet Sources pg 176......Page 178
About the Author pg 180......Page 182
Photo & Illustration Credits pg 181......Page 183