-Program Name- A Self-Management Program for Dragon Boaters Paddle UP Intro & Research
What is Urban Poling? Urban Poling, AKA Nordic Walking, uses specialized walking poles to combine Aerobic Exercise + Strength Training for a TOTAL body Workout.
Benefits of NW for Everyone 200+ Studies 1 on the Benefits of Nordic Walking for an array of conditions including: ✓ Breast Cancer Rehab ✓ Cardiac Health/Rehab ✓ Weight Management ✓ Arthritis/Pre-Post Hip & Knee ✓ Diabetes ✓ Parkinson's / Stroke/ ABI ✓ Spinal 8 studies (published/ongoing) on the ACTIVATOR™ Poles specifically across Canada, United Kingdom and Australia
Benefits of NW for Everyone
Poles for Any Age and Stage • Nordic Walking is for anyone and everyone • Can be taken from City Streets to Mountain Peaks
One Size Fits All Urban Poles are height adjustable and collapse to a compact size. Adventure Series ACTIVATOR ™ Collapses to 25" Extends to 75” for Collapses to walker up to 6’2’’ 29" Extends to 72” for walker up to 6’ Series 300 & 4Life NEW ACTIVATOR Collapses to 25" 2™ Poles Collapse Extends to 75” for to 25’’ and walker up to 6’2’’ extends for someone up to 6’4
Dragon Boating Related Injuries 2 The most common injuries include 3 : • Low Back Pain/Strain : Typically from overuse, and poor core stability. Inability to control pelvic position • Shoulder : • Impingement syndrome • Tendon Strain • Wrist : Carpal Tunnel Syndrome • Hand : Forearm tendinitis from holding paddles too tightly • Hip Flexors: Tightness in the hip flexors since this is a “seated sport”. HF are working in a shortened state for prolonged periods “Constant repetitive paddling makes the bodily structures vulnerable to overuse injuries” (Mukherjee, Leong, Chen, Foo, & Pek, 2014)
The Making of a Dragon Boater In addition to on water training, Dragon Boaters should consider off-water training methods 2 . Besides coordination, a dragon boater also requires: • Anaerobic Endurance- High Intensity, short duration • Aerobic endurance-aka Cardio • Power- Originating from the Trunk • Flexibility
Vancouver False Creek Racing Canoe Club 3 Dr. Mackenzie- Head doctor for the Vancouver False Creek Racing Canoe Club “Because it’s an upper body sport , a lot of people don’t do any upper body conditioning. People will sit on a bike and do those kinds of cardiovascular things, but they really need to do some upper body strengthening exercises . That means doing resistance training … which tends to be one of the fundamental things that people overlook.”
Vancouver False Creek Racing Canoe Club 3 Dr. Mackenzie goes on to recommend: “ At least 6 weeks of this kind of conditioning training is necessary - 3 times weekly for an hour each time. Whole body stretching to maintain flexibility should be carried out at the same time as strength training”
Consequences of Paddling Since paddling is a 1 sided sport , a Biomechanical analysis revealed that paddlers display Postural Deviation and Uneven Shoulders 2 . THE GOOD NEWS ! • Off-Water Strength Training has been shown to reduce the risk of MSK injuries by strengthening bones, muscles and connective tissue 1 • Nordic Walking is an excellent form of combination exercise (Aerobic + Resistance) that Trains the body bilaterally!
Works 90% of Your Muscles 1 km = 1000 Abdominal Contractions Burns 20-46% more Calories compared to traditional Walking
Similarity between the “Pull” and NW • Proper technique for “PULL” Phase requires power and endurance from larger muscles of the back, shoulder and trunk rather than relying on the smaller arm muscles. • Both arms should be straight at the elbow while pulling through. • These necessary steps for an effective pull phase are the foundation of Nordic walking which makes the 2 activities so synergistic.
Prospective Study in Ambulatory People The effect of Nordic walking on Chronic Low Back, Hip, and/or Knee on Distance Walked – A Prospective Community Study in Ambulatory People Over Age 60. Donald S Silverberg, Craig A. Goodman and Alexander Prejserowicz 100 Participants used Nordic Walking poles for 12-weeks Results: • Walking distance • Severity of Low back, Hip and Knee pain in 91% of participants 4 .
Results Improvement in Distance Walked
Results Improvement in Pain on Walking
The KEYS to GOOD shoulder Movement • The inside arm is at greatest risk for shoulder impingement injuries 2 • Good Shoulder movement requires – Coordination between: Humerus and Scapula – Strength in the Supporting Structures (Rotator Cuff Muscles )
Effects of Nordic Walking training on selected upper-body muscle groups • 39 Female Office Workers (NW= 20 ,W=19) • 12 Weeks of Nordic Walking (3x week for 1 hour sessions) Significant improvement in the following muscles in NW group only: • Upper Trapezius • Mid Trapezius • Latissimus Dorsi • Infraspinatus The effects of Nordic Walking training on selected upper-body muscle groups in female-office workers: A randomized trial. Kocur P, Pospieszna B, Choszczewski D, Michalowski L, Wiernicka M, Lewandowski J.
Trial Conclusion • Additional Improvement in “Backstretch” test in NW Group • Conclusion: 12-week Nordic Walking training routine improved shoulder mobility & reduces tenderness in the muscles of the shoulder 5 .
Wrist/Hand • Urban Poles are the ONLY innovative strapless handle on the market that’s ergonomically engineered for your hands! • Featuring an Ergonomic Core-Grip handle aimed to support the wrist in a neutral position as well as features a ledge for Off-Loading and Core- Activation. • Different from a paddle, we encourage a loose grip on the poles !
All for One & One for All • You Paddle as a team why not Urban Pole as a team? • Urban Poling is a social sport that can be done alone or in large groups. • Great for Team Bonding/Off season training
The Beat Goes On … The Drum is Considered the Heart Beat of the Dragon Boat Research shows that training to a piece of music you enjoy has a “Comforting Effect” and minimizes the feeling of Fatigue (cite) Our advice ? Download/Record your Drum Tempo and Listen to it while you walk ! Not only is it a great way minimize fatigue but the Rhythm of the Drum will reflect the pace at which your Nordic Walk.
Nordic Walking vs. Dragon Boating • MET= Metabolic Metabolic Activity Description Equivalent Equivalent • 2.8 Canoeing/Rowing 2.0-3.9 Light Effort 1 Met = A persons Resting Energy 4.0 Paddle Boat Expenditure (REE) (3.5 4.8 Nordic Walking 3.5-4mph (Moderate) ml/kg/min) 5.8 Canoeing/Rowing 4.0-5.9mph • All activities can be categorized as a multiple 6.0 Paddle Board, Standing of REE 6.8 Nordic Walking Uphill • All Values adapted from 9.5 Nordic Walking 5.0mph, fast pace Compendium of Physical 12.0 Canoe/Rowing Competition Activities via Arizona State University 6 12.5 Canoe/Rowing Competition >6mph, Vigorous
Why be Moderate when you can be Intense? 15 Minute walk WITH poles 15 Minute walk without poles
Nordic Walking on VO2 & Exercise Adherence 6 • 12 Weeks • 3 Times a week • 23 Obese, Middle aged Participants (NW=12, W=11) Measures: • Body Fat (NW & W) • Diastolic Blood Pressure (NW & W) • VO2 Peak (NW) • Mean Heart Rate, HR @ Preferred walking speed and % of time @ High Intensity (NW) • ADHERANCE (NW)
Nordic Walking on VO2 & Exercise Adherence 6
Dragon Boating & Nordic Walking Alike The Myth 7 : It was once believed that vigorous repetitive upper body exercise was a risk factor for PROMOTING Lymphedema in people treated for Breast Cancer (due to Lymph node removal/irradiation). Myth Debunked 8 : • Research by Dr. Mackenzie from UBC and 22 women started “ABREAST IN A BOAT” Dragon Boating Team. • Conclusions from this alongside other Review articles debunk the Myth • Dragon Boating was not only deemed safe , but also displayed positive impact on both physical and psychosocial outcomes
The effects of walking poles on shoulder function in breast cancer survivors. Population: N=12 (NW= 6, C=6) 8 Weeks 20 Min Aerobic w. Pole Walking + Resistance Training Conclusion: Using walking poles for 8 weeks improved muscular endurance of the upper body aiding in performing activities of daily living and independent lifestyle 9 Sprod LK 1 , Drum SN, Bentz AT, Carter SD, Schneider CM. Integr Cancer Ther. 2005 Dec;4(4):287-93.
The effects of pole walking on arm lymphedema and cardiovascular fitness in women treated for breast cancer Results: Heart Rate during exercise Disability in Arm, Shoulder, Hand (DASH Score) Rating of tightness in the arm Conclusion : Pole walking is a feasible exercise for breast cancer – treated women with arm lymphedema 10 Jönsson C, Johansson K. Physiother Theory Pract. 2014 May;30(4):236- 42. doi: 10.3109/09593985.2013.848961. Epub 2013 Oct 31.
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