Pre-Nordic Walk Guidelines

• While Nordic Walking is not considered as a complex and technical outdoor activity, you should learn its basics from the professionals so you will be able to do the proper techniques from the beginning, reap the health benefits, and enjoy doing the activity.


• Consult your doctor before you start walking. This is essential especially if you haven't taken any sports for awhile and you are not sure about your fitness level.

Your doctor will also be of help in determining your ideal training intensity. This is based on your maximum heart rate (MHR). This can vary between persons of the same age. To get an estimate of your MHR:

Women: 226 minus age (in years)
Men: 220 minus age (in years)

You can refer to the following:

50-60% of MHR – healthy zone, to help you get used to training; warm up; ideal for beginners
60-70% of MHR - fat burning zone, if you are used to training regularly and want to have more intense workout
70-80% of MHR - fitness zone, endurance training; if you are well-trained and want to improve your endurance
80-90% of MHR – performance training, high intensity stage which enhances endurance and burns more calories
90-100% of MHR – maximum effort, very intense zone


• Acquire the right pieces of gear and equipment. Have a good pair of Nordic Walking Poles, walking shoes, as well as clothing that will keep you warm and dry.


• Do some Warming Up so your muscles will get accustomed to training and to prepare your body for the activity.


• Try joining clubs or classes for Nordic Walking. Not only will you gain friends, it can also be your training alternative.