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Nordic walking and VO2max: meta-analysis
Meta-analysis of 18 RCTs showing Nordic walking increases VO2max by 22% compared to walking without poles, and 10% compared to moderate cycling.
Cardiorespiratory Benefits
- VO2max increase: 22% vs walking
- Energy expenditure: 20% higher
- Greater lower limb muscle activation
Recommendations
3-5 sessions/week, 30-45 min/session at moderate intensity.
Outcomes
- VO₂max (Maximal Oxygen Uptake)22
- Energy Expenditure20