Urban Poling Training
Urban Poling (fitness) technique for Series 300, 4Life, Spirit and Adventure Series poles
▼ VIDEO: How To Set Up Your Poles
▼ VIDEO: How To Adjust Your Activator 2
▼ VIDEO: The Four Steps to Urban Poling Explained
Adjusting Your Poles
When you first get your poles you will need to adjust them to your height.The poles have an internal twist locking system which is secure up to 90 lbs of direct pressure per pole. Suggested maximum weight of user: 225 lbs
There are marking on the bottom section of the poles ranging from 4′-2” to 6′-2″. If you are a beginning poler, you may find it easier to start off with poles that are set 2 inches below your height.
Step 1: Locate the words “lock/unlock” on the bottom section of your pole. Place your left hand on the top section of the pole and your right hand near the bottom of the pole. Turn only the bottom section to the “unlock” position. Do NOT touch the black plastic ferrule at the mid-section of poles – this is an anti-vibration feature.
Step 2: After adjusting the pole to your height, tighten it again by turning only the bottom section of the pole toward the “lock” position. Always make sure your poles are securely locked before use. Never pull the poles or lock them beyond the words “Max” or “Stop”.
Step 3: Check the boot tips to ensure that the “toe” of the boot is facing you when you walk.
With the 3-section Adventure Series poles, there are 2 locking systems that need to be adjusted to ensure your poles are the right height for you.
Step 1: Follow the instructions above for adjusting the lower section of your poles.
Step 2: Complete the same process for the mid-section of the poles. Both pole sections should be adjusted to the same height marker to correspond with the height of the user. Always make sure your poles are securely locked before use.
*Always make sure you have secured both locking system before use.
Urban Poling Technique
Before beginning, be sure to adjust the pole length to your correct height.
Step 1: Notice how you walk naturally
Take a few steps forward without your poles (or while holding your poles in the mid-section) and swing your arms as you would normally when walking. Notice that your arm naturally moves forward at the same time as the opposite leg.
Step 2: Drag your poles
Take hold of your poles, making sure that the pole handle with the letter “R” is in your right hand and the pole hand with the letter “L” is in your left hand. Grip the pole handles loosely, with your arms hanging completely relaxed by your side. With your arms at your side and dragging the poles behind you, simply begin to walk. Feel your arms naturally swing slightly in front and then behind your body with each stride.
Step 3: Swing your arm into the handshake position
As you continue walking and dragging your poles, start swinging your arms further forward until they are at the same level as if you were offering a high handshake. If you are finding this difficult, shorten the length of your poles. At this point, you should feel the tips of the poles catching the ground behind you with each step.
Step 4: Press down and push off
As you plant your poles, apply downward pressure on the base of the handle and feel your body being propelled forward by the poles. Finally, as your arm swings forward to the high handshake position, lift slightly so your poles can clear the ground.
Keep on Urban Poling All Year Round!
Enjoy your Urban poles all year around with winter walking & snowshoeing! Watch this video and learn 10 easy steps for keeping fit all year around with these very fun activities. You can also purchase basket attachments for the Series 300, 4Life or Spirit Poles: snow baskets for winter walking and trekking baskets for hiking.
▼ VIDEO: Part 1: The Basics
▼ VIDEO: Part 2: Poling Technique in Winter
▼ VIDEO: Part 3: Footwear, Clothing & Other Basics
Grip the handles lightly
The ergonomic handles are designed to be held lightly. Always strive to maintain a relaxed grip (with your fingers all the way around the handles) to reduce unnecessary tension in your hands. The workout comes from a downward push on the base of the ergonomic handle as you swing your arm back to engage your core muscles.
Adapt your poles to different terrains
Hidden beneath the rubber boot tip of each pole is a sharp carbide steel tip, which provides increased stability on wet and uneven terrain, such as grass, gravel, sand and snow. This is a great tool for preventing falls in the winter time.
Replace your tips periodically
Your Urban Poling fitness poles come with a high-grade rubber tip for traction, speed and reduced vibration. Replace your boot tips when the tread wears out, or roughly every six months to one year with regular use.
Using your poles in very cold temperatures
If using the poles in temperatures below zero, place the poles outside for 10-15 minutes so they can adjust to the temperature. Then lock them at the desired height.
Trick for unlocking the poles
The poles have an excellent locking system, but new poles may be tight to unlock the first few times. Try this: Flip the poles upside down and hold the handle tightly between your feet. Then, using two hands, turn the bottom section sharply in the direction of “unlock”.
Take care of your poles
Store your poles in a dry, moderate-temperature location. Never use lubricants of any kind. You can also purchase our unique & stylish carrying bag for travel and storage.
Consult your physician or therapist before using the poles if you currently use a cane or walker, have any medical condition which affects your balance, stability, grip strength, vision, depth perception, judgement or co-ordination or if you are currently recovering from injury or surgery.
The most important aspect of Nordic walking is to just enjoy yourself. After a while, the technique will become second nature and you will feel confident, efficient, and ready to take on the world!
– Mandy Shintani, OT
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