Nordic-Walking: Die Ausrüstungenglishfrançaisdeutsch

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Notwendige Ausrüstung
 
Nordic-Walking-Stöcke
Um Nordic-Walking betreiben zu können sind Nordic-Walking-Stöcke natürlich eine Voraussetzung. Bevor man sich jedoch in eine Investition für einen Sport, der einem dann vielleicht nicht zusagt, stürzt, sollte man die ersten Schritte mit Leihstöcken machen oder sich ein Paar günstige Teleskopstöcke zu etwa 20 Euros beschaffen.
Nordic-Walking-Stöcke hoher Qualität gibt es zwischen 60 und 150 Euros im Fachhandel. Bei diesen Stöcken kann man in der Regel auch sicher sein, das der Nordic-Walking-Stock hohen Anforderungen entspricht und das Schlaufensystem dem täglichen Gebrauch gerecht wird.
Die Länge der Nordic-Walking-Stöcke hängt von der Körpergröße des Benutzers ab. Nach der üblichen Formel rechnet man die Körperlänge in cm mal 0,68. Nachdem die Stöcke in 5 cm Sprüngen zu erhalten sind wird das Ergebnis in der Regel nach unten gerundet. Allerdings spielt die Beinlänge eine maßgebliche Rolle was die Beratung durch einen Fachverkäufer erfordern kann.
In allen Fällen ist es besser einen geringfügig zu kurzen Stock zu benutzen als einen zu langen. Ist der Nordic-Walking-Stock zu lang, so hebt man automatisch die Schultern an und verspannt sich, was dem Nutzen von Nordic-Walking widerspricht.
 
Nordic-Walking-Schuhe
Für die ersten Versuche in Nordic-Walking reichen gewöhnlicher Jogging- oder Walkingschuh völlig aus. Sollte man diesen Fitnesssport jedoch über eine längere Epoche hinweg ausüben wollen, so ist der Kauf von Nordic-Walking Schuhen dringend angesagt, da nur diese Schuhe die Bewegung des Fußes während des Trainings auch voll unterstützt.
Nordic-Walking Schuhe haben im Gegensatz zu gewöhnlichen Walkingschuhen einen abgerundeten Fersenbereich, einen festen Mittelfußbereich und schließlich einen weichen Vorderfussbereich. Durch diese Kombination setzt die Ferse flach und komplett auf, der Mittelbereich des Fußes wird nicht abgeknickt und der vordere Bereich des Fußes kann sich abrollen. An dieser Stelle sind Nordic-Walking Schuhe aus besonders weichem Material hergestellt.
Da Nordic-Walking Schuhe wirklich gut sitzen müssen, sollte man sich beim Kauf der Schuhe Zeit nehmen und darauf achten, dass Sie eine ideale Passform haben. Füße passen sich keinem Standart an, sie können schmal sein, breit, einen hohen oder einen niedrigen Rist haben.
Gute Nordic-Walking Schuhe können zwischen 70 und 150 Euros im Fachhandel erworben werden. Billigprodukte dienen nur einer sehr gelegentlichen Ausübung dieses Fitnesssportes. Ein Schuhkauf sollte grundsätzlich am späten Nachmittag erfolgen, wenn die Füße durch die Tagesbelastung etwas größer sind und der Situation während des Nordic-Walkings am nächsten kommen.
 
Hüfttasche mit Trinkflasche
Um von Nordic-Walking auch wirklich etwas zu haben, sind eine Trinkflasche mit dem passenden Flaschengürtel ein absolutes Muss, denn gerade bei etwas längeren Touren muss man stets auf genügend Wasserzufuhr achten. Ohne die nötige Körperflüssigkeit treten erste Beschwerden auf und die Leistung sinkt.
Ein Trinkflaschengürtel dient auch gleichzeitig der Aufbewahrung von Erste Hilfe Set, Asphalt-Pads, Handy, Schlüssel, Taschentücher und Geld. Der Bauchgürtel sollte individuell einstellbar sein und bei Lichtkontakt in der Dunkelheit reflektieren.
Je nach Jahreszeit reicht bei Nordic-Walking eine Trinkflache mit einem kalten Getränk, für das Fitnesstraining in der kalten Jahreszeit kann jedoch ein isolierter Trinkgurt von Interesse sein kann, der in der Lage ist, ein Getränk bis zu drei Stunden warm zu halten. Hüfttaschen mit Flaschen von 0,7 oder 1 Liter sind ab etwa 15 Euros im Fachhandel erhältlich.
 
Erste-Hilfe-Set
Bei Nordic-Walking reicht es aus ein wasserdichtes Erste-Hilfe-Set in der Hüfttasche zu haben mit dem man kleine Verletzungen versorgen kann. Als Inhalt reichen gewöhnlich Pflaster, Blasenpflaster, Desinfektionsmittel, Mullbinde, Kompressen, Schmerztabletten und Einmalhandschuhe aus.
 
Angeratene Ausrüstung
 
Pulsmesser oder Herzfrequenzmesser
Die Wirksamkeit von Nordic-Walking hängt eng mit dem richtigen Pulsbereich und der Herzfrequenz zusammen. Wer also effektiv und kontrolliert sein Training gestalten und überwachen möchte, sollte einen Puls- oder Herzfrequenzmesser in Anspruch nehmen. Hiermit kann sowohl Herzfrequenz als auch Kalorienverbrauch und Fitnesszustand kontrolliert werden.
Eine Pulsuhr besteht aus einem Brustgürtel und einer Uhr. Mit dem Brustgürtel wird ständig die Herzfrequenz gemessen und an die Uhr weitergefunkt. So kann man jederzeit kontrollieren, ob man gerade zu schnell oder zu langsam läuft und das Tempo entsprechend anpassen.
Eine Pulsuhr für Nordic-Walking braucht keine großartigen Zusatzfunktionen. Es reicht ein beleuchtetes Display für Nachtwalking und ein Warnsignal bei über- oder Unterschreiten der Pulsfrequenz.
Aus Kostengründen sollte jedoch ein Pulsmesser benutzt werden bei dem man die Batterie selbst austauschen kann und nicht jedes Mal die ganze Uhr dafür einschicken muss. Bei sehr preisgünstigen Pulsmessern kommt es auch vor, dass die Herzfrequenz nicht genau gemessen wird und es daher zu gesundheitlichen Problemen führen kann. Man muss sich also immer genau über das Modell informieren.
 
Kopfbedeckung
Auch bei Nordic-Walking ist im Sommer eine Kopfbedeckung empfehlenswert, am besten ein so genanntes Buff (�) oder die Schildmütze die sowohl bei Regen als auch bei Sonne sehr gute Dienste leistet.
 
Sonnenbrille
Rund ums Jahr kann bei Nordic-Walking auch das Tragen einer Sonnenbrille sinnvoll sein. Zahlreiche Brillenhersteller bieten heute auch Sonnenbrillen mit den benötigten Sichtkorrekturen an.
Eine Sonnenbrille sollte der EU Filter-Klasse drei oder vier angehören und die Bezeichnung "UV 400" tragen, was bedeutet, dass alle Lichtstrahlen unter der Wellenlänge 400, also auch alle UV-Strahlen, völlig abschirmt werden.
 
Sonnenschutz
In den wärmeren Monaten sollte bei empfindlicher Haut auch an eine Sonnencreme gedacht werden, denn vor allem in höheren Lagen ist durch die dünnere Luft die schädliche UV-Strahlung weitaus intensiver als im Flachland.
 
Handschuhe
Wer regelmäßig Nordic-Walking betreibt oder längere Touren macht sollte auch an seine Hände denken und Nordic-Walking Handschuhe tragen. Sie schützen nicht nur vor Blasen oder aufgescheuerten Stellen sondern absorbieren auch den Schweiß und sorgen für einen besseren Halt der Nordic-Walking Stöcke.
Alle Sportgeschäften bieten mittlerweile spezielle Nordic Walking Handschuhe an. Beim Einkauf sollte man allerdings darauf achten, dass sie auch im Sommer zu tragen sind, im Inneren eine Verstärkung aufweisen und keine harten, hoch stehenden Nähte haben die zum Scheuern führen können. Die Handschuhprobe sollte ebenso sorgfältig ausfallen wie eine Schuhprobe und an einem warmen Tag stattfinden, denn die falsche Größe kann die Blutzirkulation in den Händen hemmen und zum "einschlafen" der Hände führen.
 
Komfortausrüstung
 
Bekleidung
Bei Nordic-Walking bleiben Baumwollshirts und Jogginganzug im Schrank, da diese Wahl der Bekleidung genau das wäre, was man auf keinen Fall tragen soll. Nordic-Walking Kleidung sollte gut sitzen und aus Synthetikfasern wie Polyester, Polyamid oder Polypropylen hergestellt sein, da diese Materialien im Gegensatz zu Baumwolle, die sich voll saugt, die Feuchtigkeit nach außen weitergeben, wo sie verdunsten kann. Die Haut bleibt also trocken und die Gefahr eines Schnupfens oder einer Nierenentzündung ist gebannt.
Wird es kühler, so folgt man dem "Zwiebelprinzip", d.h. man zieht mehrere Schichten übereinander an. Dadurch schafft man gleichzeitig einen Luftpolster zwischen den Schichten, die zusätzlich wärmen.
Sportkleidung soll nicht nur bequem sein, sondern den Körper auch atmen lassen. Das Material muss also luftdurchlässig sein, was man beim Kauf leicht selbst testen kann indem man mit dem Mund auf das Außenfutter bläst und deren Durchlässigkeit ausprobiert.
Funktionelle Nordic-Walking Kleidung muss flache Nähte haben um ein Kratzen zu verhindern. Regenbekleidung muss außerdem von innen mit einem flexiblen Kunststoffstreifen verschweißt sein, damit die Feuchtigkeit nicht nach Innen durchdringen kann. Hierdurch beugt man einer Unterkühlung de Gelenke, Muskeln und inneren Organe vor.
Hosen und Jacken sollten zudem mit Reflexionsstreifen versehen sein damit man von Autofahrern in der dunklen Jahreszeit besser gesehene werden kann.
 

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