《Ultimate Nordic Pole Walking》书籍简介：

This is the ultimate guide to Nordic pole walking. With its low impact, easy to learn techniques, and substantial health and fitness benefits, it is fast becoming one of the most popular forms of exercise in the world. The Ultimate Nordic Pole Walking Book; is an easy-to-follow guide that teaches readers correct pole walking techniques and how to use them to achieve your health and fitness goals.It also includes expert advice and information on weight loss, nutrition, and how to integrate the exercises into your daily routine, as well as hints and tips on buying the right kind of equipment.

About the Author
Dr. Klaus Schwanbeck is a graduate in sports science. After his career as a professional track & field coach he worked on developing nationwide health programs for 20 years. As founder of the German Health Preventive Network and for the German Olympic Sports Confederation, he educated and licensed instructors for multiple sports, therapists and physicians in cooperation with different medical boards. Originated from Berlin, Germany, he launched Nordic Pole Walking with great success from Naples, FL and Toronto, Ontario across the United States and Canada as a highly beneficial health and fitness exercise for everyone.

《Ultimate Nordic Pole Walking》书籍目录：

acknowledgments ........................................................................................................................................................ 8
1. Nordic Pole Walking -
the Fastest growing Health sport around the globe ............................................................... 12
2. History of Nordic Pole Walking .................................................................................................................. 18
3. Health Benefits at a glance ........................................................................................................................... 22
3.1 Learn More about Health Benefits ........................................................................................... 23
4. 6 steps to the Nordic Pole Walking technique ........................................................................... 40
5. a total Body Workout .................................................................................................................................... 58
6. criteria to Buy the right equipment ........................................................................................................ 80
6.1 The Nordic Poles ............................................................................................................................ 82
6.2 Criteria for Walking Shoes .......................................................................................................... 87
6.3 Functional Apparel ....................................................................................................................... 88
6.4 Drink Belt / Fanny Pack .............................................................................................................. 90
6.5 Additional Equipment .................................................................................................................. 91
7. Weight loss with Nordic Pole Walking ................................................................................................. 96
7.1 The BERLIN-Weight Loss Concept ........................................................................................... 110
7.2 Body Change in 3 Weeks ......................................................................................................... 118
7.3 The 3 Golden Rules ................................................................................................................... 119
7.4 Reduced Calorie Nutritional Food ......................................................................................... 120
7.5 3 Days of Low-glycemic Foods ................................................................................................ 121
The UlTimaTe Nordic Pole WalkiNg Book
6
8. improve Your cardio Power ..................................................................................................................... 124
9. Prevent or Fight diabetes ........................................................................................................................... 136
10. Prevent & Fight High Blood Pressure .................................................................................................. 146
11. Prevent & Fight arthritis ................................................................................................................................ 152
12. osteoporosis ...................................................................................................................................................... 158
13. Nordic Pole Walking for Healthy Veins .............................................................................................. 166
14. stress killer – Pole Walking and its influence on Mental Health ..................................... 172
15. a great tool to change Your lifestyle ............................................................................................ 178
16. ten session Nordic Pole Walking Program .......................................................................................................... 188
16.1 Class 1 - Introduction & Technique ........................................................................................ 189
16.2 Class 2 – Cardiovascular & Optimizing Technique ............................................................ 196
16.3 Class 3 – Nordic Pole Walking + Strengthening Neck & Shoulder ................................ 198
16.4 Class 4 – Nordic Pole Walking + Strengthening Back ...................................................... 200
16.5 Class 5 – Nordic Pole Walking + Strengthening Legs ....................................................... 202
16.6 Class 6 – Nordic Pole Walking + 25% Enhanced Cardiovascular Training ................. 203
16.7 Class 7 – Nordic Pole Walking + Advanced Neck & Shoulder Strengthening ........... 204
16.8 Class 8 – Nordic Pole Walking + Advanced Strengthening of Back Muscles ............ 206
16.9 Class 9 – Nordic Pole Walking + Advanced Strengthening of Legs ............................. 207
16.10 Class 10 – Nordic Pole Walking – 60 Minutes Continuous Fat Burning .................... 208
17. training Plans for Your success ............................................................................................................ 212
17.1 Fitness Activity Readiness Questionnaire .............................................................................. 214
17.2 Fitness Calculator – Check your Fitness Level .................................................................... 215
17.3 Fitness Calculator Classification .............................................................................................. 216
17.4 How to Use the Basic Training Plans .................................................................................... 218
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contents
17.5 Beginner / Basic Walker ........................................................................................................... 223
17.6 Improved Walker (up to 10K) .................................................................................................. 224
17.7 Advanced Walker (up to Half Marathon) ............................................................................. 225
17.8 Performance Walker (up to Marathon) .................................................................................. 226
17.9 Advice in Handling the Training Plan for Beginners/Basic Walkers ............................. 227
17.10 Training Advice for Performance Walkers in Preparation for a Marathon ................... 228
18. Most Frequently asked Questions about Nordic Pole Walking: .................................... 232
19. Bibliography ........................................................................................................................................................... 236
Internet Resources ................................................................................................................................... 240
about the author ..................................................................................................................................................... 241
Photo & illustration credits ................................................................................................................................. 242

《Ultimate Nordic Pole Walking》书籍评论：

One would think that the title of this book is an exaggeration, but it isn't. I read books and articles prior to this book, but this book has it all. Whether you're a beginner (like me) or you're really into competing or you just want a great physical outdoor workout, this is the only book that you will need.

You get everything "from soup to nuts": the history, choosing all the equipment, the techniques of nordic walking, a weight loss program, encouragement about fighting diseases, a total exercise program, and ten(!) fitness programs. It's very well written by a top track and field coach, an excellent educator, and a fitness pioneer.

Buy the book, then head out for a wonderful time; guaranteed.

Nordic walking is soooo much better than walking without poles ~ I don't know why this hasn't caught on in the U.S. like it has in Europe!! I will NEVER walk for fitness without poles again! I am seriously considering giving free classes in our community center because it is so awesome. I would have given this product 5 stars, but the company that sent me the book, "books-fyi" sent me this product two weeks late and badly damaged! DO NOT use this company: BOOKS-FYI, choose someone else!

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