Lesson 4
Learn the Punch-Pull and the Pendulum-Push Techniques that will maximize your results and help you reach your health goals fast!
Walk or Hike with Benefits
Video – Duration 1:31 min
The Keenfit Pole Walking System is a ‘Unique & Simple, Walking System’ that we also like to call ‘Nordic Walking Plus’. This uniquely designed method of walking with Poles incorporates 2 easy to learn techniques:
#1 Punch-Pull - our Beginner to Intermediate Technique - enhances & promotes a more mainstream method of Pole Walking & Hiking.
#2 Pendulum-Push - our Intermediate to Advanced Technique - parallels the more traditional form of Nordic Walking.
The Keenfit Walking System is exclusive to Keenfit. It has made a difference in the lives of tens-of-thousands of people - maximizing the health benefits & results of everyone from casual-average walkers to the more serious-athletic walkers - including outdoor enthusiasts / hikers & explorers as well.
Though Pole Walking does originate from Nordic Walking - starting out in Finland as a training activity for the Cross-Country-Ski Olympic Teams - sadly in North America - due to the lack of education & understanding of the sport, it has more often been seen only as an activity for those who may need help or assistance walking. An unfortunate lack of respect for the fittest athletes in the world! If you are not one of those who see the use of Poles this way - then you may be someone who conjures up images of people using Poles while in alpine-meadows, bush-whacking or hiking along mountainous trails, etc. – which is fine - Poles are awesome for all of that. But either point of view can limit a large majority of people from even trying this amazing sport / activity.
We all need to move - exercise is the key to solving so many of today's health challenges - people just need to ‘Get Walking’ young & old alike. Pole Walking just makes mainstream walking a lot more beneficial for everyone!
So if you’re constantly trying to work exercise into your schedule & you wish exercise could be more fun & easier to do? Then the Keenfit Pole Walking System is for you! It makes walking more fun, easy & exhilarating - no matter what your age or fitness level.
Beginner to Intermediate Technique - 1
Video – Duration 0:58 min
The Punch-Pull Technique was designed to add even more versatility to the sport – for an even broader more diversified group. Though this is our Beginner to Intermediate Technique - it commands respect… Done more aggressively it can be a substantial workout! It is recommended best as a warm-up, yet - it also serves well on uneven & lesser compact terrain like trails / paths & gravel roads (where resistance/propulsion is hard to maintain due to looser terrain) & it works best for going down hills (where one would choose to use less resistance/propulsion due to a steep slope). This is also the suggested technique for surfaces like: gymnasium or mall floors; gravelly or icy roads where your Poles may want to slip out from underneath you when you push-off like in Nordic Walking.
NOTE: Because of the angle of your arms & the Poles & the fact that the Pole Feet plant firmly in-line with & underneath your body with each step - this technique is great for steadiness, alignment, lightening impact & sure-footedness. Though very helpful for everyone - it is the best & only option for people who may be: excessively overweight; in poor shape; have any lower-back or lower-body issues; physically challenged; quite weak; elderly or have trouble balancing. These people may find this method to be the best & only technique for them to employ. Choosing to do it less aggressively – so more for stability & safety - rather than a workout. While this technique will substantially improve steadiness, alignment, lightening impact & sure-footedness. If you have any of the above noted issues - it is still recommended that you consult with your Physician before starting this or any new activity.
Intermediate to Advanced Technique - 2
Video – Duration 1:18 min
The Pendulum-Push Technique was designed to parallel the benefits of the more traditional Nordic Walking method.
It is our Intermediate to Advanced Technique - which is best used after you have warmed-up (see the above recommended Punch-Pull Technique). Once warmed-up & when you would like to use more resistance, push-off & propulsion the Pendulum-Push Technique is most effective on more even & harder compact surfaces like roads / sidewalks & pavement. Due to the increase in resistance & push-off – it is more difficult to do on less-compact, looser terrain - as well (due to the increase in speed) it is best not used for going down hills or steeper slopes.
With this technique you will find that the low-shallow-arc push-off motion of your arms - will naturally propel you forward & increase your stride. For some - this technique can be a little more difficult to grasp (given the shallow arc action of the Pole Feet can make it harder to grab & hold the ground - causing them to sometimes skip or skid out behind you). That is why we recommend starting out & getting comfortable with the Punch-Pull first - then moving onto the Pendulum-Push (Nordic Walking) Technique.
NOTE: Once you have mastered both Techniques - try weaving in & out of both the Punch-Pull & Pendulum-Push - you will find your Poles will become super adaptable to all kinds of terrain & your Walks & Hikes will become more beneficial!
At Keenfit we don’t just want you to get Poles – We want you to LOVE Pole Walking!
. . . Get Active – Get Fit & Reach your Health & Weight-loss Goals!
Good Luck – Have Fun & WALK – ON . . .