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《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
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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

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