Study says Nordic walking much more effective than walking for fat loss
Fat loss doesn't need to mean hours spent strength training in the gym. Walking variations, from rucking to inclines on a treadmill, to the 12-3-30 treadmill routine, can be just as effective workouts. Now, Nordic walking – at its most basic level, walking with poles – is quickly gaining popularity for its ability to build muscle and reduce waist circumference by twice as much compared to conventional walking, according to research.
The study
A study led by the University of Verona asked 38 participants to engage in Nordic walking for six months.
'Nordic walking is a fitness activity that originated in Finland in the 1960s as a training method for cross-country skiers. It uses specially designed poles, similar to those used for skiing, to propel you forward as you walk,' says British Nordic Walking. Think of it as walking, but upgraded — with added arm action, coordination, and intensity that transforms a simple walk into a whole-body exercise.
The participants were in their mid-50s to mid-70s and their BMIs fell within the 27-38 (overweight and obese) ranges.
Divided into a Nordic walking and walking group, participants followed a diet and supervised training routine three times a week for six months, with researchers assessing a number of factors including:
BMI
waist circumference
body composition
aerobic capacity (how much oxygen your body can use during exercise)
peak power output
six-minute walking test
P100 Nordic Walking Poles
Response - Nordic walking poles
Walking Poles TREK-Z
NW P500 Nordic Walking Pole
R 30 CLICK Skating|Classic Nordic Poles
Spokey Neatness II Nordic Walking Poles
The results
Overall, Nordic walking delivered a more comprehensive range of benefits than just walking.
After six months, both groups saw a decrease in BMI, with the Nordic walking cohort's decreasing by 6% and walking's by 4%. And while waist circumference was also reduced in both groups, the the Nordic group's was double that of the regular walkers, at 8% and 4% respectively.
Moreover, only the Nordic walking group reduced their total body fat, by 8%, android fat – fat stored around the abdominal area or the upper body – by 14% and leg fat by 9%.
While peak power output increased in both groups, aerobic capacity improved only in the Nordic walkers, by 8%.
The six-minute walking test increased in both groups, but only the Nordic Walking group improved in strength, seeing 14% gains in the bicep, 17% in the quads, and 35% in the arm curl.
British Nordic Walking suggests that this walking method can 'burn 40% more calories compared to walking without poles', while national walking club WALX states it engages 90% of the major muscles and 'improves posture and speeds up metabolism'. As adding the poles make it a full-body workout, 'it is possible to burn between 20% and 40% more calories than you would walking without poles', WALX adds.
Is Nordic walking better than regular walking?
According to British Nordic Walking, the short answer is yes!
Low-impact
It's a fantastic way to build endurance and strength without the joint strain of running. It’s especially good for those recovering from injury or managing joint conditions. As Maxine Robbins, physiotherapist and Nordic Walking instructor points out, 'the poles also reduce the impact on the knees and hips while improving posture'.
Builds strength as a full-body workout
By involving your arms and shoulders, Nordic walking helps build upper-body strength while also improving posture and core stability. It’s a full-body workout without stepping foot in the gym.
Boosts cardiovascular fitness
Because of the extra effort it requires, Nordic walking ramps up cardiovascular health. You’ll increase your heart rate and improve endurance, all while enjoying the fresh air.
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