This would require your doctor have EXACT STROKE REHAB PROTOCOLS to recover your arm and hand. I have zero arm swing to even attempt this.
The workout that beats HIIT for better heart health, according to a new study
By Melanie Radzicki McManus, CNN
Updated 4:56 AM ET, Thu June 30, 2022
Nordic walking for health and safety
Nordic walking for health and safety 01:20
"Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain."
(CNN)If you're looking for a cardiovascular activity that will get your heart pumping and improve daily life, running or interval training may immediately come to mind. To maximize your workout, however, you may want to give Nordic walking a try, new research suggests.
This low-impact, whole-body workout that originated in Finland can be performed at different intensity levels. It incorporates the use of specially designed poles that you work in opposition to your legs -- that is, your left arm and right foot work in tandem, and your right arm and left foot. The poles' planting and push-off help boost you along, and the system is especially helpful when walking up or down hills.
Wobbly on one leg? Ability to balance is linked to a longer life, study finds
Wobbly on one leg? Ability to balance is linked to a longer life, study finds
Patients with coronary heart disease who participated in Nordic walking had a greater increase in their functional capacity, or the ability to carry out daily activities, compared with those who performed high-intensity interval training or continuous training at a moderate-to-vigorous level, according to a recent study in the Canadian Journal of Cardiology.
Few studies have examined the effects of Nordic walking on cardiac rehab patients, yet other forms of exercise, namely HIIT workouts, have been extensively studied, said senior author Dr. Jennifer Reed, director of exercise physiology and cardiovascular health at the University of Ottawa Heart Institute in Canada. No other study has directly compared the above three exercise regimens.
"Our research showing the superior benefits of Nordic walking on functional capacity highlights an alternative exercise option that requires minimal cost and equipment to improve physical and mental health," she said.
Total-body movement
Nordic walking exercises 80% to 90% of your muscles when done properly, according to the American Nordic Walking Association, while walking and running only recruit 40%. The additional shoulder, chest and arm muscles used are the deltoids, pectorals, upper abdominals, forearm flexors, subscapularis, triceps and external obliques. Moreover, using these additional muscles leads to a 20% increase in calorie burn compared with regular walking, according to a study published in the journal Research Quarterly for Exercise and Sport.
Track exercise intensity with the 'talk test'
Track exercise intensity with the 'talk test'
During Reed's study, researchers had 130 patients in a 12-week training program performing either 60 minutes of Nordic walking on an indoor track; 60 minutes of moderate-to-vigorous continuous training (e.g., cycling or rowing); or a 45-minute HIIT workout. At the end of the training program, and again after a 14-week post-regimen observation period, the participants took two six-minute walk tests to measure functional capacity.
All of the exercise regimens helped alleviate the patients' depression and improved their quality of life, but functional capacity was greatest after Nordic walking, the researchers found. The walkers had a 19% boost in functional capacity versus 13% for those doing the HIIT workouts and 12% for those doing the moderate-to-vigorous continuous training.
Patients with coronary heart disease who did Nordic walking for 12 weeks had a greater increase in the ability to perform everyday activities than those who did interval training, a study said.
Patients with coronary heart disease who did Nordic walking for 12 weeks had a greater increase in the ability to perform everyday activities than those who did interval training, a study said.
"The six-minute walk test to measure functional capacity is an evidence-based and typically reproducible test," said physician Dr. Jonathan H. Whiteson, associate professor of rehabilitation and medicine at NYU Langone Health in New York City. He was not involved in the study.
"However, as a walking test to measure improvements of different exercise regimens, it is important to recognize that training is task-specific, and so it is not such a surprise that the walking intervention, rather than the other two exercise interventions that did not focus only on walking, produced the greater increase."
Here's the way to exercise for better balance
Here's the way to exercise for better balance
A more objective measure of aerobic training is a cardio-pulmonary exercise test, or metabolic stress test, which can measure fitness levels through metabolic analysis, said Whiteson, who also serves as medical director of cardiac rehabilitation at NYU Langone Health. "Use of CPET testing would have enhanced the results of this study. That being said, all modalities improved functional capacity, and that is the goal of a cardiac rehab program, as it correlates well with reduced risk for future cardiac events."
The fact that Nordic walking is primarily a walking exercise and the other training programs included a variety of aerobic exercises may definitely be the reason why it came out No. 1 in the walk test, Reed acknowledged. The use of poles while walking may have improved speed and postural control, and increased walking-stride length.
Either way, Whiteson had one note of caution: To achieve an increase in functional capacity, Nordic walking must be done vigorously, and it takes coordination and balance, he said. Thus, it might not be a good choice for everyone.
Building off of the study, her team is poised to begin a clinical trial that will explore the effects of combining different exercise types on patients with cardiovascular disease, such as pairing HIIT workouts with Nordic walking.
Sign up for CNN's Fitness, But Better newsl
Updated 4:56 AM ET, Thu June 30, 2022
Nordic walking for health and safety
Nordic walking for health and safety 01:20
"Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain."
(CNN)If you're looking for a cardiovascular activity that will get your heart pumping and improve daily life, running or interval training may immediately come to mind. To maximize your workout, however, you may want to give Nordic walking a try, new research suggests.
This low-impact, whole-body workout that originated in Finland can be performed at different intensity levels. It incorporates the use of specially designed poles that you work in opposition to your legs -- that is, your left arm and right foot work in tandem, and your right arm and left foot. The poles' planting and push-off help boost you along, and the system is especially helpful when walking up or down hills.
Wobbly on one leg? Ability to balance is linked to a longer life, study finds
Wobbly on one leg? Ability to balance is linked to a longer life, study finds
Patients with coronary heart disease who participated in Nordic walking had a greater increase in their functional capacity, or the ability to carry out daily activities, compared with those who performed high-intensity interval training or continuous training at a moderate-to-vigorous level, according to a recent study in the Canadian Journal of Cardiology.
Few studies have examined the effects of Nordic walking on cardiac rehab patients, yet other forms of exercise, namely HIIT workouts, have been extensively studied, said senior author Dr. Jennifer Reed, director of exercise physiology and cardiovascular health at the University of Ottawa Heart Institute in Canada. No other study has directly compared the above three exercise regimens.
"Our research showing the superior benefits of Nordic walking on functional capacity highlights an alternative exercise option that requires minimal cost and equipment to improve physical and mental health," she said.
Total-body movement
Nordic walking exercises 80% to 90% of your muscles when done properly, according to the American Nordic Walking Association, while walking and running only recruit 40%. The additional shoulder, chest and arm muscles used are the deltoids, pectorals, upper abdominals, forearm flexors, subscapularis, triceps and external obliques. Moreover, using these additional muscles leads to a 20% increase in calorie burn compared with regular walking, according to a study published in the journal Research Quarterly for Exercise and Sport.
Track exercise intensity with the 'talk test'
Track exercise intensity with the 'talk test'
During Reed's study, researchers had 130 patients in a 12-week training program performing either 60 minutes of Nordic walking on an indoor track; 60 minutes of moderate-to-vigorous continuous training (e.g., cycling or rowing); or a 45-minute HIIT workout. At the end of the training program, and again after a 14-week post-regimen observation period, the participants took two six-minute walk tests to measure functional capacity.
All of the exercise regimens helped alleviate the patients' depression and improved their quality of life, but functional capacity was greatest after Nordic walking, the researchers found. The walkers had a 19% boost in functional capacity versus 13% for those doing the HIIT workouts and 12% for those doing the moderate-to-vigorous continuous training.
Patients with coronary heart disease who did Nordic walking for 12 weeks had a greater increase in the ability to perform everyday activities than those who did interval training, a study said.
Patients with coronary heart disease who did Nordic walking for 12 weeks had a greater increase in the ability to perform everyday activities than those who did interval training, a study said.
"The six-minute walk test to measure functional capacity is an evidence-based and typically reproducible test," said physician Dr. Jonathan H. Whiteson, associate professor of rehabilitation and medicine at NYU Langone Health in New York City. He was not involved in the study.
"However, as a walking test to measure improvements of different exercise regimens, it is important to recognize that training is task-specific, and so it is not such a surprise that the walking intervention, rather than the other two exercise interventions that did not focus only on walking, produced the greater increase."
Here's the way to exercise for better balance
Here's the way to exercise for better balance
A more objective measure of aerobic training is a cardio-pulmonary exercise test, or metabolic stress test, which can measure fitness levels through metabolic analysis, said Whiteson, who also serves as medical director of cardiac rehabilitation at NYU Langone Health. "Use of CPET testing would have enhanced the results of this study. That being said, all modalities improved functional capacity, and that is the goal of a cardiac rehab program, as it correlates well with reduced risk for future cardiac events."
The fact that Nordic walking is primarily a walking exercise and the other training programs included a variety of aerobic exercises may definitely be the reason why it came out No. 1 in the walk test, Reed acknowledged. The use of poles while walking may have improved speed and postural control, and increased walking-stride length.
Either way, Whiteson had one note of caution: To achieve an increase in functional capacity, Nordic walking must be done vigorously, and it takes coordination and balance, he said. Thus, it might not be a good choice for everyone.
Building off of the study, her team is poised to begin a clinical trial that will explore the effects of combining different exercise types on patients with cardiovascular disease, such as pairing HIIT workouts with Nordic walking.
Sign up for CNN's Fitness, But Better newsl
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