trekking pole
Hawke, A.L. & Jensen, R.L. 2020 Are Trekking Poles Helping or Hindering Your Hiking Experience? A Review.
Wilderness & Environmental Medicine, 31, 482-488.
Trekking polesのレビュー論文。「ハイキング・ハンドブック」(新曜社)や「ハイキングの安全学」(kindle)で紹介した内容と整合性があります。一応、紹介しておきます。
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using trekking poles increases physiologic responses (V˙V˙O2, HR, ventilation, EE) while decreasing biomechanical responses (GRF, joint loading, joint moments) and subjective responses (RPE, DOMS).
トレッキングポールを使うと、生理学的反応(酸素消費量、心拍数、呼吸、消費エネルギー)が増加し、身体運動学的反応(主観的努力、運動後の筋緊張)と主観的反応は減少する。
----->トレッキングポールを使うと、主観的、身体的(筋損傷が減る)には楽になるが、実はエネルギー消費は大きく、心拍数も増えている。(ダイエット目的で使われる)
kinematic variables may be altered with use of poles, specifically spatiotemporal parameters such as step frequency, step length, stride frequency, and walking speed
ポールを使うと歩行のピッチ、歩幅、歩行スピードなど、特に、運動学的な時空間的パラメタが変化する。
---->歩くピッチが上昇、歩幅が広がり、歩行速度が上がる。
The literature has shown that use of trekking poles significantly increases upper extremity muscle activity, while potentially decreasing lower extremity muscle activity, particularly when carrying a load.
いくつかの文献によると、トレッキングポールを使うと上半身の筋活動が上昇し、特に荷物を背負う時に脚の筋活動が低下する傾向にある。
When carrying a large external load, the use of trekking poles may be beneficial, resulting in decreased lower extremity muscle activity and increased balance and stability, with no meaningful differences in metabolic expenditure.
大荷物を背負う時はトレッキングポールを使うと、脚の筋活動を減らし、バランスや安定性が良くなり、消費エネルギーが変わらないので有利である。
https://www.wemjournal.org/article/S1080-6032(20)30119-8/fulltext
PubMedに"Trekking Pole"を入れ、検索。最近の論文が５つ引っかかった。要約を簡単に紹介する。以前に行われていた研究を支持する内容。イギリスのスノードン山での実験が再び行われた。実際のハイキング場面での研究が増えた印象。すべて、トレッキング・ポールを2本セットで使う研究。トレッキング・ポールは下肢の筋肉、関節の傷害を予防する。１本使用は効果がないので、研究例が無くなった。
ノルディック・ウォーキングと通常のウォーキングの比較。自然の山の上り坂３箇所をポールありと無しの条件で二日おきに歩いた実験。被験者は21名。心拍数HR (+18%) and エネルギー消費EE (+20%) は高かったが、自覚された運動強度は同じだった。ノルディック・ウォーキングはウェイト・コントロールの運動として有用である。----過去の実験と同じ結論。
Grainer, et al. Physiological and Perceptual Responses to Nordic Walking in a Natural Mountain Environment. Int J Environ Res Public Health. 2017 Oct 17;14(10). pii: E1235. doi: 10.3390/ijerph14101235.
トレッキング・ポールを下り坂で用いると、過体重の女性の軟骨のダメージが減る。過体重(体脂肪30%以上)の女性8名、トレッドミルは15%の下りに設定、トレッキング・ポール使用と不使用の条件で生理指標を比較すると、トレッキング・ポールを使用した条件で筋肉と軟骨のダメージが少なかった。
Cho, et al. Trekking poles reduce downhill walking-induced muscle and cartilage damage in obese women. J Phys Ther Sci. 2016 May;28(5):1574-6. doi: 10.1589/jpts.28.1574. Epub 2016 May 31.
トレッキング・ポールは山岳地帯での歩行時の筋肉障害を減少させる。頑丈な男女37名がボランティアとして実験に参加。トレッキング・ポール使用と不使用群に割り当てた。参加者はデイパックを背負い、スノードン山を往復した。心拍数は両群とも同じ。トレッキング・ポール群は、上り坂で運動の自覚強度が低かった。また、トレッキングの24、48時間後、筋肉の自発的な収縮が少なく、筋肉痛が少なかった。
Howatson, et al. Trekking poles reduce exercise-induced muscle injury during mountain walking. Med Sci Sports Exerc. 2011 Jan;43(1):140-5. doi: 10.1249/MSS.0b013e3181e4b649.
トレッキング・ポールは運動の自覚なしに生理学的反応を強くする。 実際のハイキングでの実験。参加者はハイカー14名。地形は、平坦な場所 (0 +/- 1% grade), きつい登り (>10% 以上), 緩い登り (5% ), 緩い下り (-5% ) 、きつい下り (<-10% ) 。トレッキング・ポール使用と不使用の二つの条件で２回歩いた。トレッキング・ポール使用条件では各種の生理的反応の強度が強かったが、自覚は変化しなかった。
Saunders, et al. Trekking poles increase physiological responses to hiking without increased perceived exertion. J Strength Cond Res. 2008 Sep;22(5):1468-74. doi: 10.1519/JSC.0b013e31817bd4e8.
荷物を担いだ場合の下り坂でのトレッキング・ポール実験。参加者はボランティアのハイカー15名。トレッキング・ポール使用と不使用の２条件、デイパックなし、デイパック(15%Body weight)とエキスペディション・パック(30% BW)の３条件。参加者は10試行ずつ、計60試行を行った。分散分析の結果、トレッキング・ポールを使用すると下肢の下端部の関節でのエネルギー、モーメント、パワーなどが減少したので、荷物の負荷を減らすと考えられる。
Bohne, et al. Effects of hiking downhill using trekking poles while carrying external loads. Med Sci Sports Exerc. 2007 Jan;39(1):177-83.
ノルディック・ウォーキングと通常のウォーキングの比較。自然の山の上り坂３箇所をポールありと無しの条件で二日おきに歩いた実験。被験者は21名。心拍数HR (+18%) and エネルギー消費EE (+20%) は高かったが、自覚された運動強度は同じだった。ノルディック・ウォーキングはウェイト・コントロールの運動として有用である。----過去の実験と同じ結論。
The classic studies ----When trekking poles were used, the energy consumption increased 20 %
Figard-Fabre, H., et al. 2010 Physiological and perceptual responses to Nordic walking in obese middle-aged women in comparison with the normal walk. European Journal of Applied Physiology, 108. 1141-1151.
The stability will be increased when poles were used. Jacobson, B.H., et al. 1997 Comparison of hiking stick use on lateral stability while balancing with and without a load. Perceptual and Motor Skills , 85, 347-350.
The burden of ankles and knees will be decreased. Bohne, M., et a1. 2007 Effects of hiking downhill using trekking poles while carrying external loads. Medicine and Science in Sports and Exercise,39,177-183.
The damage of muscle will be decreased. Howatson, G., et al. Trekking poles reduce exercise-induced muscle injury during mountain walking. Medicine and Science in Sports Exercise}, 43, 140-145.
The weight of trekking poles is not increase energy consumption Schiffer. T., et al. 2010 Mechanical and physiological effects of varying pole weights during Nordic walking compared to walking. European Journal of Applied Physiology, 111, 1121-1126.
Int J Environ Res Public Health. 2017 Oct 17;14(10). pii: E1235. doi: 10.3390/ijerph14101235.
Physiological and Perceptual Responses to Nordic Walking in a Natural Mountain Environment.
Grainer A1, Zerbini L2, Reggiani C3, Marcolin G4, Steele J5, Pavei G6, Paoli A7.
Abstract
Background: Interest around Nordic Walking (NW) has increased in recent years. However, direct comparisons of NW with normal walking (W), particularly in ecologically valid environments is lacking. The aim of our study was to compare NW and W, over long distances in a natural mountain environment. Methods: Twenty one subjects (13 male/8 female, aged 41 ± 12 years, body mass index BMI 24.1 ± 3.7), walked three distinct uphill paths (length 2.2/3.4/7 km) with (NW) or without (W) walking poles over two separate days. Heart rate (HR), energy expenditure (EE), step length (SL), walking speed (WS), total steps number (SN) and rating of perceived exertion (RPE) were monitored. Results: HR (+18%) and EE (+20%) were higher in NW than in W whilst RPE was similar. SN (-12%) was lower and SL (+15%) longer in NW. WS was higher (1.64 vs. 1.53 m s-1) in NW. Conclusions: Our data confirm that, similarly to previous laboratory studies, differences in a range of walking variables are present between NW and W when performed in a natural environment. NW appears to increase EE compared to W, despite a similar RPE. Thus, NW could be a useful as aerobic training modality for weight control and cardiorespiratory fitness.
RPE; energy expenditure; natural environment; pole walking locomotion; trekking
トレッキング・ポールを下り坂で用いると、過体重の女性の軟骨のダメージが減る。過体重(体脂肪30%以上)の女性8名、トレッドミルは15%の下りに設定、トレッキング・ポール使用と不使用の条件で生理指標を比較すると、トレッキング・ポールを使用した条件で筋肉と軟骨のダメージが少なかった。
J Phys Ther Sci. 2016 May;28(5):1574-6. doi: 10.1589/jpts.28.1574. Epub 2016 May 31.
Trekking poles reduce downhill walking-induced muscle and cartilage damage in obese women.
Abstract[Purpose] This study investigated the effect of the use of trekking poles on muscle and cartilage damage and fatigue during downhill walking in obese women. [Subjects and Methods] Subjects included eight obese women who had a body fat percentage greater than 30. Subjects performed downhill walking without a trekking pole (NP) and with a trekking pole (TP) at 50% heart rate reserve for 30 minutes on a treadmill. The treadmill was set at a 15% downhill declination. Blood samples were collected to examine muscle damage (serum creatine kinase [CK] and lactate dehydrogenase [LDH] levels), cartilage damage (serum cartilage oligomeric matrix protein [COMP] levels), and fatigue (plasma lactate levels) at the pre-walking baseline (PWB), immediately after walking (IAW), and 2 hours post-walking (2HPW). [Results] The CK, LDH, COMP, and lactate levels were significantly increased IAW when compared with those at the PWB in both trials. In addition, in the NP trial, the CK, LDH, and COMP levels were significantly increased at 2HPW when compared with those at the PWB. [Conclusion] Downhill walking can cause muscle and cartilage damage, and our results suggest that the use of a trekking pole can reduce temporary muscle and cartilage damage after downhill walking.
トレッキング・ポールは山岳地帯での歩行時の筋肉障害を減少させる。37名の頑丈な男女がボランティアとして実験に参加。トレッキング・ポール使用と不使用群に割り当てた。参加者はデイパックを背負い、スノードン山を往復した。心拍数は両群とも同じ。トレッキング・ポール群は、上り坂で自覚された運動強度が低かった。また、トレッキングの24、48時間後、筋肉の自発的な収縮が少なく、筋肉痛が少なかった。
Med Sci Sports Exerc. 2011 Jan;43(1):140-5. doi: 10.1249/MSS.0b013e3181e4b649.
Trekking poles reduce exercise-induced muscle injury during mountain walking.
Howatson G1, Hough P, Pattison J, Hill JA, Blagrove R, Glaister M, Thompson KG.
Abstract
Temporary muscle damage precipitated by downhill walking affects muscle function and potentially exposes muscle to further musculoskeletal injury.
We hypothesized that the use of trekking poles would help maintain muscle function and reduce indices of muscle damage after a day's mountain trekking.
Thirty-seven physically active males (n = 26) and females (n = 11) volunteered to participate and were divided into either a trekking pole (TP) or no pole (NP) group. Participants carried a day sack (5.6 ± 1.5 kg) and made the ascent and descent of the highest peak in England and Wales (Mount Snowdon). HR and RPE were recorded during the ascent and descent. Indices of muscle damage, namely, maximal voluntary contraction, muscle soreness, creatine kinase (CK), and vertical jump performance, were measured before, immediately after (except CK), and 24, 48, and 72 h after trek.
HR was not different between groups, although RPE was significantly lower in TP during the ascent. The TP group showed attenuation of reductions in maximal voluntary contraction immediately after and 24 and 48 h after the trek; muscle soreness was significantly lower at 24 and 48 h after the trek, and CK was also lower at 24 h after the trek in the TP group. No differences in vertical jump were found.
Trekking poles reduce RPE on mountain ascents, reduce indices of muscle damage, assist in maintaining muscle function in the days after a mountain trek, and reduce the potential for subsequent injury.
トレッキング・ポールは努力の自覚なしに生理学的反応を強くする 実際のハイキングでの実験。参加者はハイカー14名。地形は、平坦な場所 (0 +/- 1% grade), きつい登り (>10% 以上), 緩い登り (5% ), 緩い下り (-5% ) 、きつい下り (<-10% ) 。トレッキング・ポール使用と不使用の二つの条件で２回歩いた。
J Strength Cond Res. 2008 Sep;22(5):1468-74. doi: 10.1519/JSC.0b013e31817bd4e8.
Trekking poles increase physiological responses to hiking without increased perceived exertion.
Saunders MJ1, Hipp GR, Wenos DL, Deaton ML.
Abstract
Trekking poles are used by hikers for improved stability and lowered leg fatigue due to increased upper body muscle involvement. However, the weight of the poles and exaggerated upper body movement when using poles may increase total energy expenditure at a given walking speed. Few studies have investigated the physiological responses of hiking with trekking poles outside the laboratory setting. The purposes of this study were to determine if trekking poles altered physiological responses to hiking on varied terrain, and whether responses between trials were dependent on the grade of the terrain. Fourteen recreational hikers completed four hiking trials over a course that included sustained sections of flat (0 +/- 1% grade), steep uphill (>10% grade), gradual uphill (5% grade), gradual downhill (-5% grade) and steep downhill (<-10% grade) terrain. Subjects walked at a self-selected speed that was matched across trials using time-splits and a metronome. Two trials were conducted with hiking poles and two without poles. [latin capital V with dot above]O2 was significantly elevated (p <0.05) during the pole trials (1502.9 +/- 510.7 ml/min) compared to the no-pole trials (1362.4 +/- 473.2 ml/min). Similarly, ventilatory efficiency ([latin capital V with dot above]E) (43.1 +/- 9.6; 38.3 +/- 10.1 L/min) and heart rate (HR) (112.1 +/- 9.7; 105.7 +/- 10.4 bt/min) were significantly higher during the pole trials than the no-pole trials. However, ratings of perceived exertion (RPE) was not altered by polecondition (8.5 +/- 0.7; 8.4 +/- 0.8). Comparisons within each grade revealed significantly higher physiological responses for [latin capital V with dot above]O2, [latin capital V with dot above]E and HR in the pole-condition at all grades, with no significant variable*grade interactions. RPE measures were not significantly different between pole trials at any grade. These data suggest that trekking poles may be a beneficial tool for increasing caloric expenditure, as energy production increased during exercise without increased perceptions of effort.
Med Sci Sports Exerc. 2007 Jan;39(1):177-83.
Effects of hiking downhill using trekking poles while carrying external loads.
Western Illinois University, Macomb, IL 61455, USA. M-Bohne@wiu.edu
Abstract
Hiking is a recreational activity shown to offer significant positive effects on the human body. However, walking downhill and external load carriage have both been shown to increase the risk of musculoskeletal pain and injury. The use of hiking poles has been demonstrated to be successful in reducing forces placed on the lower extremities. However, whether these effects can be observed with load carriage has not been examined.
The purpose of this research was to examine the effectiveness of pole use in hiking downhill while carrying different external loads.
Fifteen experienced male hikers volunteered. Conditions included hiking with and without the use of hiking poles for each of three backpack conditions (no pack, day pack (15% BW), and large expedition pack (30% BW). Ten trials were completed for each condition, for a total of 60 trials per participant. All conditions were performed in a random order. The net joint moments and power at the ankle, knee, and hip, as well as the net joint forces at the knee were examined statistically using a 2 x 3 (poles x packs) repeated-measures ANOVA, with a family wise alpha level of 0.05.
A significant reduction was observed for the sagittal plane moment at each of the joints in the lower extremity with pole use. Reductions were also observed in the peak power absorption for the ankle and knee. These results held true across pack conditions, as packs only resulted in a larger power generation at the hip.
A reduction in the forces, moments, and power around the joint, with the use of poles, will help reduce the loading on the joints of the lower extremity.
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