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MarkoKantaneva.Com | e-sportscoach Blog

Ellu´s Kitchen: Mornining Cottage Cheese video

Saturday 4/8/17 time 1:24 PM - Elena Kantaneva©

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Receipt | Resepti:

  • 1 Cucumber | 1 Kurkku
  • 1 Pack of cottage cheese | 1 Pakkaus raejuustoa
  • 1 Bundle of coriander | 1 Nippu korianteria
  • Black pepper | Mustapippuria

Keywords: food, nutrition, breakfast, cottage cheese

eCoach: Конец оправданиям!

Saturday 4/1/17 time 4:14 PM - Marko Kantaneva, Translation: Elena Kantaneva

Мир столкнулся с серьезной проблемой. Проблемой является старение населения и ухудшение физической формы населения при том, что жизнь становится намного проще. Повседневная деятельность не требует много от сегодняшнего человека. Отсутствие естественной физической нагрузки неизбежно приводит к снижению выносливости и ослаблению мышечного тонуса. Организм застаивается и ржавеет, как старый двигатель, ограничивая при этом подвижность человека. Фокус смещается с поддержания здоровья на лечение болезней. 

Человек по своей природе ленив, находит себе оправдания и стремятся к легким решениям. При этом, следует отметить, что я ничего не имею против здоровой лени и отдыха. Продолжительность жизни наших предков была невелика. Сегодня, однако, мы двигаемся в совершенно противоположном направлении. Конечно, мы живем намного дольше наших предков, но как же наслаждаться жизнью, если мы постоянно болеем?

Человек создан для движения, при котором мышцы, сердце и легкие вовлечены в работу. Без необходимой регулярной нагрузки наше физическое состояние ухудшается. Человек должен стремиться не к какой-то идеальной форме, но к лучшему физическому состоянию, соответствующему возрасту. Физическая культура помогает телу, храму нашей души, наслаждаться и жить полной жизнью. Если вы прислушаетесь к вашему телу, то оно молит о движении, о заботе о нем. Каждый, наверное, помнит как в детстве или молодости после активной прогулки, динамичной игры на свежем воздухе или пробежки мысли становились ясными, не было проблем с бессонницей. Верите ли вы, что это возможно в настоящее время?

Для поддержания здоровья и сохранения жизненной активности необходимо развивать выносливость и поддерживать тонус мышц. Задача в том, чтобы подобрать такой вид физической нагрузки, чтобы одновременно работать над тем и другим. Лучше всего эта задача решается с помощью так называемого "палочного спорта": беговые лыжи, скандинавская ходьба, катание на роликах с палками. Едва ли кто-то осмелится сказать, что скандинавская ходьба сложнее обычной ходьбы в быстром темпе, однако при этом количество затраченных калорий возрастает на 20%. Не говоря уже о дополнительной нагрузке на сердце, вовлечении в работу большего количества мышц, наполнении кислородом клеток нашего организма. Кровообращение улучшается, верхние и нижние мышцы тела задействованы в процессе тренировки.  Используя палки во время тренировки, вы улучшаете работу сердечно-сосудистой системы, увеличиваете расход калорий, и нагружаете мышцы, например, при использовании снегоступов. Скандинавская ходьба и беговые лыжи позволяют непрерывно тренироваться с максимальной пользой круглый год. 

Даже в зрелом возрасте возможно получать удовольствие от освоения новых техник, новых упражнений. Новые знания и практика приносят больше удовольствия, а также развивают баланс и координацию. Когда вы тренируетесь, соблюдая правильную технику, это повышает уверенность, а также оставляет время на восстановление и отдых. Тренировка приносит удовольствие, а результат заметен и легко достижим. 

Начинающим легко перегрузить себя во время тренировки. Каждый должен отдавать себе отчет о своем реальном физическом состоянии в настоящий момент. Чтобы избежать перегрузок, стоит сначала сосредоточиться на изучении техники и выработке навыков. Чтобы избежать травм и перегрузок концентрируйтесь на технике, и результат не заставит себя ждать. Ваша цель будет достигнута в короткие сроки, в  спокойном режиме без перегрузок.

End of excuses!

Thursday 3/30/17 time 11:08 AM - Orig. Text: Marko Kantaneva, Translation: Elena Kantaneva

Today we are facing a major challenge in the world. The challenge is the aging of the population and the physical condition drop due to easier life style. Normal daily activity does not require much of today's man. Lack of natural physical movements will inevitably lead to lack of endurance power and muscle tone. Your whole body gets rusty and that limits your ability to move like an old engine. Health is replaced by disease treatment

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Human beings are lazy and self-indulgent by their nature and always look for easy solutions. At the same time, have to admit, healthy laziness is quite alright. Our forefathers ended up their lives in graves at quite young age. Today, however, we go towards opposite direction. We live in perhaps longer, but how to enjoy life if we are constantly sick?

Man is created to move and use their muscles, heart and lungs. Without suitable regular activity our condition is deteriorates. Man should aspire to obtain not the peak condition, but the best possible condition appropriate to their age. Physical culture helps our bodies, temple of our souls, to get maximum joy from this life. When you listen to your body carefully, it begs you to move, take care of yourself. You remember, probably, how as being child or being young food tasted after outdoor activities. How after outdoor play or run ideas became sharp brighter and you did not have sleeping issues. Do you believe that it is all still possible today? 

To support health and vitality we would need to develop endurance and muscle tone. The question is - what type of training we should choose to achieve at the same time both good endurance condition and balanced muscle tone? The best results can be achieved with total body exercises, such as cross-country skiing, Nordic walking, Nordic inline skating, etc. I would not believe that you find, for example, that Nordic Walking is more harder than walking without poles, even though during the exercise you spend on average 20% more calories than walking without poles. Not to mention the additional work done by the heart when it comes into to oxygen uptake and larger amount of muscles involved. The pumping power of the heart and circulation are improved considerably while doing pole exercising at the same time the upper and lower body muscle groups are involved. By using poles you will have higher energy consumption your cardiovascular system works more complete and at the same time you develop your muscles strengthen throughout the body. All in one. For effective all year-round pole sports exercises is good to combine at least, Nordic walking and Nordic skiing.

Even if you are not so young anymore it is still good to develop sports basic techniques and different variations of those. No worries, good skills, more joy, co-ordination and balance are coming along by itself with a quality training. Performance rhythm and timing will improve confidence and give a space for the rest. When you exercise, following the right technics and rhythm, results are easy to reach. Time goes by without stressing and at the same time your conditions increases and brings you joy and happiness in every aspect of life. 

The biggest mistakes for the beginners is to do too intensive trainings. It is also good idea to have a realistic view of your own physical condition. To avoid exercising too much, focus first to improve your skills all in peace. In order to prevent overload of exercise and injuries concentrate more on developing your techniques and you will reach your goal of better physical condition along the way as well.

Keywords: health, vitality, endurance, condition, muscular strengthen

Exercising but physical condition does not develop? The reason may be this!

Wednesday 3/29/17 time 10:29 AM - Marko Kantaneva, translation: Elena Kantaneva

You should do Programming, if and when you want to get the result from training. It also allows you to notice that training is incorrect and your conditioning is not improving despite of training.

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The purpose of training program is to keep you focused. Being focused means train regularly. Programming provides training objective and purpose. Training should not be seen as a stress,  but each exercise should be done with pleasure. Sometimes it is good to slow down and enjoy the surroundings and atmosphere while training. 

To exercise for the result applies the same rule as for any goal oriented activity. Exercise requires practice, experience and learning. So if good condition is wanted you need to exercise to achieve your goal. Do not compare your own fitness routine with others or try to keep up with the others. Focus on your situation and improve your own conditioning.

Exercising decrease conditioning level - yes!

During the fitness exercise condition will not rise but fall. So, you're in worse physical condition after exercise than before. The exercise stimulates respiratory and cardiovascular systems and musculature.
When your body gets enough food and rest after exercise, condition level will increase. Nothing, however, will change overnight. Permanent changes in your body demand permanent stimulation. 

Do not underestimate the rest!

You do not progress as much as you could, for example, if you fail to rest, train regular and follow proper nutrition or if you do exercise too much that you have blood taste in mouth.  
The danger is that condition does not improve significantly, or at least not very quickly.
It may be that too hard or too rare exercise will take your condition down.
What do we learn from this? Slow pace and regular exercise leads to great condition.

How often should you exercise?

The basic rule is that;
  • one time a week exercise, which causes a slight breathlessness and sweating and lasts continuously for about 30 minutes or more maintains the current physical fitness level.
  • Two times a week of exercise to improve your fitness.
  • Three times a week already develops considerably condition. 
These basic rules are suitable for endurance or muscle strengthening training.

Ask Marko and get more information on programming.

eCoach: Тренируетесь, а результата нет

Tuesday 3/28/17 time 10:34 PM - Marko Kantaneva, translation: Elena Kantaneva

Вы тренируетесь, но физическое состояние не улучшается? Причина может скрываться здесь!

Если вы ориентированы на результат, то нужно составить программу тренировок. Хорошо составленная и подобранная программа позволяет заметить, если вы тренируетесь неправильно и желаемый результат не достигается.

Программа не дает сбиваться с заданного курса. Заданным курсом, в данном случае, считается регулярность тренировок. Составление программы формирует цель и средства ее достижения. Тренировки не должны проходить в стрессе от того, что надо тренироваться. Каждая тренировка должна быть желанна и приносить радость. Иногда следует замедлиться, снизить темп и наслаждаться окружающим миром, а не перегружать себя.

В процессе тренировок, действуют те же правила, как и в других областях, когда вы ориентированы на результат. Занятия требуют практики, опыта и обучения. Так что если вы хотите достичь цели, то вы должны двигаться в этом направлении. Не сравнивайте себя с остальными и не пытайтесь заниматься наравне с другими.  Сосредоточьтесь на вашей ситуации, на повышении уровня вашей физической подготовки.

После тренировки состояние ухудшается - да!

Во время тренировки, физическое состояние будет не улучшаться, а ухудшаться. Таким образом, вы в худшем физическом состоянии, после нагрузки, чем раньше. Физическая нагрузка стимулирует работу дыхательной и сердечно-сосудистой систем и мускулатуры.
Когда ваш организм отдохнет после тренировки, восстановиться, пополнит запас энергии, тогда будет прирост в физическом состоянии. Ничто, однако, не изменится в одночасье. Чтобы происходил постоянный прирост, необходимо давать постоянный стимул вашему телу. 

Не пренебрегайте отдыхом! 

Не тренируетесь больше, чем можете. Если пренебрегаете отдыхом или питаетесь неполноценно, или тренируетесь так интенсивно, что привкус крови ощущаете во рту, то результат быстро не будет достигнут, как бы вы этого не желали. Опасность заключается в том, что физическое состояние не улучшается, или, по крайней мере, не быстро. Может быть так, что интенсивные, но редкие тренировки приведут к снижению уровня физического состояния. Итак, чему мы научились? Тому, что регулярные тренировки в спокойном темпе приводят к улучшению физического состояния. 

Как часто вы должны тренироваться?

Основное правило заключается в том, что один раз в неделю тренировка, которая вызывает небольшую одышку и потение и продолжается непрерывно в течение приблизительно 30 минут или больше - поддерживает существующую физическую форму. Два раза в неделю упражнений, чтобы улучшить свою физическую форму.
Три раза в неделю тренировки повышают значительно физическую форму и направлены на результат.

Эти основные правила тренировок относятся в равной степени как к повышению выносливости так и к укреплению мышц. 

Получить дополнительную информацию составлении программы тренировок можно у Марко. 
Оригинальный текст: Марко Кантанева
Перевод на русский язык: Елена Кантанева

Original Nordic walking

Monday 2/13/17 time 2:45 PM - Written & Translated by Marko Kantaneva and edited by Malcolm Jarvis.

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FOREWORD: Those in the Nordic Walking community who have an interest in the origins of this great activity will have encountered the word “Sauvakävely”. The term is Finnish and it is now known worldwide as “Nordic Walking”. This is an English translation of Marko Kantaneva’s much discussed but seldom seen original article – “Sauvakävely”. First published in 1997 and in Finnish only. The original text does not use the term Nordic Walking as we had to wait until later before that name was created (1999). However, to avoid confusion Marko has used the term Nordic walking throughout the translated text. Written and translated by: Marko Kantaneva and edited by Malcolm Jarvis.

What is Sauvakävely? (=Nordic walking)

It’s a well known fact that cross country skiers have used ski poles for a long time as part of their summer conditioning because with poles it’s possible to do an exact imitation of a classic cross-country skiing technique going uphill. With poles skiers have done long hikes in the fells and in the forests of Lapland; training by bounding and running uphill and doing very hard special high intensity exercises on swamps with a backpack filled with stones.

For ordinary people in search of general fitness and conditioning there is no need to do such types of very intensive sporting exercises in order to be able to achieve excellent results from training with poles. Actually, anyone can easily find a suitable and comfortable level of pole walking in order to have a highly effective, fun, but at the same time a very functional all-in-one outdoor exercise. Walking with poles gives a really new opportunity to simultaneously achieve respiratory and cardio-vascular fitness and muscle conditioning all at the same time and in just one outdoor exercise session! It’s also my experience that the secrets and benefits of walking with poles immediately become clear for those who have tried it and it’s also clear that there will be a huge boom in Nordic walking in the near future - in our country and worldwide - when the word goes out.For some, the idea of walking with poles as being a serious outdoor exercise method, and especially for the very first time, seems to be a big mental threshold to get over because the whole thought is so funny (almost ridiculous – too easy). Me - walking with a poles in the middle of summer? Its very hard to imagine oneself taking a pair of poles to go and walk in public on the roads, in parks, forests and sidewalks with a look on the face that says ”Hey it might look funny but its good for you”. In reality its better to be prepared for comments like: ”Have you lost your skiis (mind)?” –  ”I saw your skiis earlier today - they were going in that direction by themselves (hahaa)” – ”Hey, winter is gone already neighbour! (more laughing)”. However, the Nordic walker doesn’t need to worry because barking dogs never bite. Instead, the proud Nordic walker can just go on with a smile and be consoled with the thought: ”My physical condition is getting better and better with every single step I take and push I make”

Poles 

It is clear that in Nordic walking the poles should be shorter than the length of those used in the classic cross country skiing technique. This is because there are no skiis or depth of snow under the walker´s feet (poles) during the walking action. Also with poles and using a normal walking action it is not possible to do as long a stride, or to slide, as is possible with skiis on a ski path.

From the point of view of a person who is in average physical condition the best way to obtain suitable poles for Nordic walking is to visit a sports shop or department store sports department. For Nordic walking use there is no sense in choosing the best available cross country ski racing poles. A suitable price level for ski poles for pole walking use is around 200 Finnish marks.

When walking in the summer time on forest paths it might be beneficial if the poles used have a similar spiketip like that used on alpine and trekking poles. Those have a crown type of spiketip and a smaller basket than is normally used on cross country ski poles. With this type of alpine or trekking pole spiketip and basket it is possible to avoid the problem which happens with a sharp cross country ski pole spike tip. A cross country pole spike tip picks up leaves, twigs and other trash. To protect the floors when storing the poles at home or to make walking with poles on asphalt a ”softer” experience it would be a good idea to use a kind of rubber plug over the pole spiketips. After the asphalt part of the route ends the rubber plug is easy to take off in order to continue walking on forest paths just with a spiketips.

Table. Original length criteria of Nordic walking poles

Walker / height Poles / length

150-160 cm      115 cm

161-170 cm      120 cm

171-180 cm      125 cm

181-190 cm      130 cm

191-200 cm      135 cm

The pole lengths presented in the table  ”Original length criteria of Nordic walking poles” above are based on long term field testing and experience and have been found in practice to be generally well suited for people when comparing the pole length (cm) to their height (cm).

Ski poles are available for people shorter that 150 cm or taller than 2 meters. A person shorter than 150 cm should use a ski pole 5 – 10 cm shorter than the  minimum length mentioned in the table. A person over 2 meters tall should use 5 – 10 cm longer ski poles than that mentioned as a maximum length in the pole length table. Of course, in the end  everyone can decide for themselves the length of ski poles they like to use for Nordic walking.

When starting out Nordic walking its not necessary to immediately go and buy new and correctly sized cross country ski, trekking or alpine poles. To begin with the cross country poles already in the closet at home will be just fine

What kind of training is Nordic walking?

In Nordic walking the training effect is very comprehensive because, in a walking action - just like in a cross country skiing action - all the main muscle groups are in use. To put it simply – the legs and hips will get active partnership from arms and upper body muscles during the walking action. This tiny detail - to add the upper body muscles in supporting the walking action – thereby making it a more comprehensive and effective total body workout - increases pole walking training effect by up to 40% when compared to walking without poles. In practice this is significant for people who are looking for an effective but easy going exercise form. There is no need to increase walking speed; but with a pair of poles in the hands you will get much more of a comprehensive exercise which will improve respiratory and cardio-vascular fitness and muscle condition - all during one exercise.

Nordic walking technique

Nordic walking technique is very similar to classic cross country skiing technique. It’s easy to master the basic rhythm of Nordic walking after a short period because the rhythm and movement is very natural and follows a similar pattern to a walking and running rhythm.

It is important in Nordic walking that the arm movement should allow the grip of the pole to always move from back to front so that the fists leads the arm from behind to the front, and from the front to the back with both arms acting alternately.

When pushing, each pole will find its natural angle. So when the front arm (right) is bent to about a 90 degrees angle and the pole tip is placed into the ground the tip is then level with the rear foot – and then the angle of pole to the ground is about 75 degrees - and the rear arm (left) and leg is stretched oneselves to toe and pole push.

The main thing is that you never throw the pole tips to front first which makes Nordic walking in a view of arm/pole work very tense and will lead to missing of all power from pole push. Practice has shown that there is no reason to pay too much attention to technique details because Nordic walking movements are very natural. Actually the same as  at age 6 months when you last crawled on the floor.

It’s a good hint to remember that arms and legs should move in a similar way and rhythm as they do in a normal fast walking action (long stride and arm work). There is only the need to add to the walking action the pole plant to the ground, the pull of the pole and at the end of the arm movement, the push of the pole. In these three phases it is also good to remember not to grip the pole too tightly and to release the palm of the hand just a little against the pole straps at the end of the each pole push to create a longer stride.

After a short time the movements of Nordic walking will come more fluid and relaxed. Practice has shown that after a short introduction people will find the natural and correct rhythm fairly quickly. You just don´t need to try and think too much – let it flow.

Moderate training

The basic form of Nordic walking training is a long lasting endurance type of walking. Four feet walking. This type of exercise session should last from 30 minutes up to two hours depending ones level of physical conditition. The level and pace of pole walking exercise should be moderate, say heart rate 120 to 150 beats per minute. If you are not able to measure heart rate with a heart rate monitor, it is possible to use instead the rule of NAS (Need to be Able to Speak) to make sure the correct individual exercise exertion level is reached but not exceeded.

The best terrain for Nordic walking training is a mixed type of terrain but should not include very steep hills. However, the natural variation of terrain will make Nordic walking training both great fun and also be functional. On a flat part of the track you can increase your stride length assisted by longer pole pushes. Going uphill you will experience a new feeling of ”four wheel drive” - thanks to strong arm work - and on the downhill you can jog to relax and allow your muscles to recover from hard exertion.

When beginning Nordic walking, especially if you know that your physical condition is not in the best possible shape, it’s better to select training paths in flat terrain, like asphalt roads or parks, than from very steep cross country paths. Step by step - together with improved physical condition, you can pick up steeper paths where to do your Nordic walking training sessions.

The moderate exercise level in Nordic walking is suitable for most ordinary people (not fitness crazy). Simply, it is ideal for those who are in need of regular outdoor exercise which will fullfil the training needs of the respiratory and cardiovascular systems and  muscles all at the same time in one session.

Additional performance with the poles

If you are looking to improve your fitness and performance level, for example towards long distance skiing events in the winter time, like the Wasaloppet or similar, then Nordic walking special uphill exercises are the most suitable training for you. Remember, the following two exercise examples uphill training and bounding with poles are more suitable for those with a high level of fitness.

Uphill training with the poles will be ”against the clock”, for example over 30 minutes. Then it does not matter how long the uphill section is. In uphill training all that is to continuously keep on walking up the hill and then jogging or walking down in a relaxed way. When walking up the poles should be used very powerfully – using poles (arms) like a second pair of legs. Instead of just walking fast you should be pulling and pushing yourself with the poles up the hill. Once you have reached the top you should turn back down again. On the way down walk or jog to allow recovery from the exertion the uphill ”four feet walking” has caused you.

The uphill training with the poles will improve performance ability, aerobic endurance force and recovery metabolism. To be able to do uphill training exercises you should be at least in a fairly good shape – beginners should remember that the heart rate will raise very quickly in an uphill training session.

Bounding with the poles 

Uphill should be done after a very careful warm up session - for example after 15 to 20 minutes of rapid Nordic walking. The uphill should be quite short - lasting about only 20 to 60 seconds on each run. The steepness of the hill should allow easy jumping with the poles from the starting point to the top and also be easy to jog or walk down again afterwards. It is best if the path is clear so that there would not be any possible risks of hurting yourself when jogging back down from the top. The uphill bounding with poles is supposed to be like in winter time with cross country skiis using ”herringbone jumps”. Its also possible to go uphill by running with the poles if its too hard to find the rhythm of leg and arm work coordination whilst bounding. The speed is not important, but use careful arm, leg and footwork with each push and bound you make. When you are back at the starting point take a short easy pole walk for 2 or 3 minutes to cool down before you start bounding up again. Bounding with the poles routines should last from 20 to 60 minutes in total depending on your physical condition. Bounding uphill with the poles improves anaerobic condition and makes ”cross country skiing muscles” – arms, buttocks, legs, back and abdominals stronger.

Remember: Uphill exercises are suitable for persons who are already in a good shape and are looking for a more competitive athletic fitness condition.

Muscles recovery with Nordic walking

It’s possible to cure painful leg muscles, joints and bones after a hard training session or after a long working day with Nordic walking on a swamp or soft forest ground. The exercise has to be at  a very low tempo and be easy. This type of exercise should last around a maximum of half an hour. On a swamp, quiet and calm Nordic walking is very comfortable because the muscles and bones will not get tired from those ’hits’ they normally take with every step and pole push. Quiet and calm Nordic walking on a swamp or soft forest ground is a perfect way for the whole body to recover from the hard physical and mental exertions of the day.

Hint: On a swamp it is also possible to do an exercise similar to uphill training, but on a swamp or soft ground the joints, muscles and bones will not exhaust so completely because the ’hits’ the legs and arms take are much softer.

Try it!

Everyone should at least once go and try this new way to improve respiratory and cardio-vascular fitness and muscle conditition all in one comprehensive exercise. So, put your walking shoes on your feet, take your poles from the winter closet and go out to have a Nordic walk. Head off in the direction of park or forest paths swinging your poles and smiling in the spring sunshine and enjoy ’four feet walking’ ( tsup – tsup – tsup...).

Keywords: Original Nordic walking, Nordic walking, Marko Kantaneva, Original Nordic walker

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