Next Event: Nordic Walking 09/28/2016 Tamagawa River Walk

This event is co-organized with 東京NW (http://tokyonw.blog.fc2.com/) with two Japanese certified Nordic Walking instructors who will explain how to use Nordic Walking poles and body movements.

DESCRIPTION

We will start meeting at the Tamagawa Station at 10 am (Tokyu Toyoko Line, Tokyu Meguro Line, Tokyu Tamagawa Line). Then we will do some warming -up exercises for about 15 minutes and for 15 minutes Nordic Walking technique will be explained by 2 Certified Instructcors. We will start the walk by visiting Tamagawasengen shinto shrine then finish by 15 minutes streching exercises near Shimomaruko Station on Tokyu Tamaga line.

Fees for the instructors are 500 Yens per person.

If you don’t have the specific Nordic Walking poles , the instructors can rent them for additional 500 Yens.

 

Click here for details

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Nordic Walking : Warm-Up and Streching Techniques

Video 1: Nordic Pole Walking Technique

Understanding Nordic Walking Technique : Involves more muscles than running or biking

Nordic Walking Muscles

Those of you who do Nordic Walk regularly know that your instructors make sure that you are fully prepared before your session and enjoy a lovely cool down afterwards with plenty of stretches.

BEFORE THE WALK : 10-15 minutes Warming Up Exercises

Nordic Walking warm up

Each session starts with a Warm Up designed to:

  1. To prepare your body for a Nordic Walking workout;
  2. To increase your muscle temperature;
  3. To decrease the risk of injuries;
  4. To improve the range of your joint muscle.

Video 2: Nordic Walking  Total Body Warm Up (English)

Video 3:  échauffer le bas du corps/Lower body warm up/  (French /English Subtiles)

Video 4 : échauffer le haut du corps/Upper body Warm-up (French /English Subtiles)

AFTER THE WALK : 15-20 minutes minutes Stretching  Exercises

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Whilst stretching will benefit those who do no exercise at all it becomes vital for those who are active or embarking on new exercise regimes because muscles do tend to shorten if they are worked fairly hard and not allowed to cool down properly with a nice conditioning stretch.

Contact our certified instructors in Tokyo:Link in Japanese only

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Next Event: Nordic Walking May 23, 2016

This event is co-organized with 東京NW (http://tokyonw.blog.fc2.com/) with two Japanese certified Nordic Walking instructors who will explain how to use Nordic Walking poles and body movements.

Fees for the instructors are 500 Yens per person.

If you don’t have the specific Nordic Walking poles , the instructors can rent them for additional 500 Yens.

Click Register for more  details

Harajuku Bridge

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Friday April 15, 2016-Yoyogi Park

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Tokyo Metropolitan Parks

If you are looking for fine blossom…

Tokyo Metropolitan Park Association Return to Home

Parks in Tokyo Metropolitan

Home > Parks in Tokyo Metropolitan

 

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Physical Exercise Beefs Up the Brain

Source: Society for Neuroscience

Boost your brainpower. Train your brain. These days it’s hard not to become distracted by ads for the latest program that promises to help you learn faster and hold onto memories longer.

Exercise increases birth of new nerve cells

Fred Gage, a neuroscientist at the Salk Institute for Biological Studies who led both studies, explained that the researchers were “very surprised” to find that the physical activity of a mouse “affects the number of new brain cells and impacts its ability to remember things.” At the time, scientists largely agreed the brain affects behavior. Gage’s studies suggested the opposite was also true.

Exercising monkeys learn faster

To test whether moderate exercise changes the brain, Judy Cameron, a neuroscientist at the University of Pittsburgh, trained a group of middle-aged and older monkeys to run on a treadmill for one hour each day, five days per week for five months — a running regimen similar to that recommended for average, middle-aged adults. As the one group of monkeys ran, a second group of monkeys sat on the treadmills. Over the course of the study the researchers evaluated the monkeys’ ability to learn new things.

Regardless of the age of the monkeys, Cameron’s group discovered that the monkeys on the running regimen learned new things twice as fast as the sedentary animals.

According to Cameron, it’s possible that the cognitive improvements associated with exercise are the result of increased blood flow to the brain. The greater the blood flow, the faster oxygen and other important nutrients can reach nerve cells.

 

Brain benefits across lifespan

As people get older, it is natural for some regions of the brain to begin to shrink. For instance, studies show the hippocampus shrinks one to two percent annually in people without dementia — a loss that is associated with an increased risk for developing cognitive difficulties. Curious about whether exercise could help slow or reverse these changes, Kramer and his colleagues recruited a group of healthy, sedentary adults from ages 55 to 80 to participate in a yearlong exercise program.

These adults were divided into two teams — one spent their time walking for 40 minutes three days per week while the other performed a variety of strength and balance exercises during this time. At the start, middle, and completion of the study, the researchers used magnetic resonance imaging (MRI) to measure the volume of the hippocampus.

The size of the hippocampus increased by 2 percent on average in the adults that completed the walking regimen and memory improved. In contrast, the participants who completed a yearlong balance and strength training program experienced a 1 percent decrease in the volume of the hippocampus.

Read Full article Society for Neuroscience

 

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Health Benefits of Nordic Walking

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Health Benefits of Nordic Walking

Modern lifestyle, with its lack of everyday physical activity and exercise training, predisposes people to chronic diseases such as diabetes mellitus, obesity, hypertension, and coronary artery diseases.

Brisk walking as a simple and safe form of exercise is an effective measure to counteract sedentary lifestyle risks even in the most unfit and could lead to a reduction of the prevalence of chronic diseases in all populations. Nordic Pole Walking is a low-impact exercise that provides the highest benefits for health, wellness and fitness for people of all ages and fitness levels. Anyone can become a Nordic Pole Walker and instantly experience the benefits of it.  Pole Walking  has been proven and validated through many scientific and clinical research studies to be a catalyst in promotion of improving your health, physical activity and rehabilitation.

Nordic Pole Walking was created in Finland in the early 1990s as a way for cross-country skiers to train during the summer months.  It was introduced as a low-impact form of exercise that involves walking with a pair of customized poles.

Some research revealed that with regard to short- and long-term effects on heart rate, oxygen consumption, quality of life, and other measures, Nordic walking is superior to brisk walking without poles and in some endpoints to jogging.

 

insideout_physiotherapy_-_nordic_-_percentage_of_muscles_v2Normal walking utilizes muscles in the lower half of the body while pole walking adds the use of your upper body muscles,  your arms, back, shoulders and neck.  Pole Walking turns your walk into a whole-body activity.

Numerous clinical studies show the vast benefits of pole walking, especially among seniors. Poling contributes to faster weight loss, better cardiovascular health and better posture.  Poling even helps people recovering from knee or hip surgery to get moving again through the support from the poles.

The health benefits of pole walking are so convincing that hospitals and medical associations are actively encouraging its integration into health and wellness practice.
Some of the benefits of Nordic Pole Walking are:

*  you incorporate 90% use of body muscles (only 40% while walking without poles)
*  you increase your cardiovascular workout
*  increases of up to 46% higher calorie expenditure
*  there is reduced stress on your hips and knees through the support of the poles
*  you improve your posture and balance
*  perceived as less workout than the actual true physical exertion
*  upper body activity using the poles improves upper body mobility
*  upper body activity using the poles reduces upper back, neck and shoulder pains
*  it is suitable for people of all ages and fitness levels

References:

 

  • Am J Prev Med 2013;44(1):76–84) © 2013 American Journal of Preventive Medicine
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